1. swimming: swimming for half an hour can consume about 470 kilocalories, and the calories needed to lose one kilogram of fat are about 7200 kilocalories. Then, according to the calories consumed, you can lose one kilogram of fat in less than five hours.

2. Running: Running is a very good aerobic exercise, which can burn a lot of calories. The specific consumption depends on personal weight, speed and time. Generally speaking, a 60-kg person can consume 200-300 calories by running for 30 minutes.

3. Cycling: Cycling is also a very good aerobic exercise, which can burn a lot of calories. The specific consumption depends on personal weight, speed and time. Generally speaking, a 60 kg person who rides a bicycle for 30 minutes can consume about 200-300 calories.

4. Dance: Dancing can not only exercise, but also burn a lot of calories. The specific consumption depends on personal weight, speed and time. Generally speaking, a 60 kg person can burn about 200-300 calories by dancing for 30 minutes.