If you do aerobic exercise, doing 30 minutes is actually a warm-up part. If you want to lose weight, you need to stick to it for 30 minutes before you start burning fat. Besides, don't stop if you have a rest. Rest is to reduce the intensity of exercise, such as doing simple slow-paced steps to restore heart rate and breathing, preferably in about 5 minutes. Don't drink water if you want to lose weight. After 30 minutes, take a 5-minute adjustment rest, continue for 20 minutes, and finally stretch for 5 minutes (to avoid the formation of muscle lumps and muscle aches, etc.). For the sake of health, don't drink water for half an hour after the whole exercise. Drink warm water instead of ice water first.