1. Swimming: Swimming is a whole-body exercise, which needs to mobilize the muscles of the whole body. In order to reduce fat, the aerobic heart rate needs to reach 120 beats/min-140 beats/min.

2. Skipping rope: Skipping rope is an exercise that can exercise the whole body muscles, especially for the excess fat on the hips and thighs. It can also shape arm lines and consume a lot of heat.

3. Running: Running is a simple exercise that can effectively consume body fat and achieve the effect of losing weight.

4. Cycling: Cycling can exercise leg muscles and consume body fat.