First of all, congratulations on choosing the most effective fitness method. Finally, the most important way is to lose weight through fitness. Running time should be at least 30 minutes, preferably 35-50 minutes, with moderate intensity. It's neither slow nor fast. It takes a long time to consume the fat stored in the body, and burning fat will achieve the effect of losing weight. Keep it up. Several of my friends are effective in losing weight through fitness.