One of the best aerobic exercises to lose weight is skipping rope! It can not only burn calories, but also help to increase bone density, strengthen leg strength and make the heart stronger. According to WebMd, you must run for eight minutes to accumulate more calories instead of burning skipping rope. Worried about the impact of jumping off a building? Dr Peter Shulman, professor of cardiology/pulmonary medicine at the University of Connecticut Health Center in Farmington, said that skipping rope is suitable for adults and can increase their fitness habits. When executed correctly, its impact will be less than that of the operation.

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10 minute aerobic exercise training

Watch the video below to learn how each exercise is conducted. After completing all four steps, exercise 1 min each time, and then rest 1 min. Repeat the whole cycle for 10 minute aerobic exercise training. Jump jack, jump rope, jump alone and jump box (any pedal or safety elevated platform can be used).

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HIIT [600 calories/hour]

HIIT (namely "high-intensity interval training") has made great progress in the past few years. What was once only used to train elite athletes has now become mainstream and can be found in any gym and online exercise! There are many forms of high-intensity interval training, but the goal is still the same: go all out with maximum intensity in a short time, then recover briefly and do it again. These high-intensity trainings increase the body's demand for oxygen and cause your system to look for oxygen, so low-intensity trainings will consume more fat.

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How did you do that? You choose! You can train by running, cycling, elliptical machine and even lifting weights. Form is not as important as the goal: high strength. Most programs will push hard in 20-30 seconds and stay for a short time 10 to 20 seconds. If you do it correctly, you will breathe through your mouth and need to recover before you can continue. The best news about Hiit is that 20 minutes is enough to finish the work! Twenty minutes of Hiit exercise burns calories and fat more effectively than 60 minutes of jogging.

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