Many people don't know that brisk walking is also an effective fat burning exercise. And walking fast is also very simple and convenient, you don't need to go to the gym, you just need to go outdoors to lose weight. Although brisk walking is not as intense as other aerobic exercises, the fat burning efficiency is limited, but it can also lose weight, and the wear on the knees is relatively small, and the chance of injury during exercise will also be reduced.

For people who usually have no time to exercise, walking is also a very suitable exercise. For example, I choose to walk home after work every day. This journey can be completed by a quick walk, which is very convenient.

Generally, brisk walking can consume an average of 300-350 calories, and long-term persistence can also play a role in losing weight.

2. Spinning bike (bicycle)

Spinning bike can also be said to be riding, which is a common aerobic exercise. If you exercise indoors, you only need to prepare a spinning bike. If you exercise outdoors, you can ride an ordinary bike directly. Spinning has a good fat-reducing efficiency, but some people think that it has a great impact on the knee and will damage the knee. In fact, as long as the action is standardized, then the rotation and fast walking are the same, and the impact on the knee is very low. Not only that, this exercise is also conducive to improving our muscle endurance, strength and cardiopulmonary function, promoting our own sports performance ability and helping us relieve stress.

Under normal circumstances, the rotation of 1 hour will consume 500-550 calories.

Step 3 jog

Running is the favorite sport of many dieters. Now more and more people are joining the running. Some people want to lose weight, while others run to make themselves healthier. Anyway, running is so popular for a reason. Running can burn fat efficiently, improve heart and lung function and help us relieve stress. Running after work every day will release the stress of the day.

Jogging 1 hour consumes 600-650 calories, so it is a good choice to switch from brisk walking to jogging for people with poor cardiopulmonary function or too large weight base.

Step 4 swim

Swimming is a popular sport in summer. Its fat burning efficiency is also very high, and the heat consumed by butterfly swimming 1 hour is about 800-850 calories. And swimming is especially suitable for people with too large weight base. With the help of buoyancy of water, it will reduce the impact of knee pressure and hard ground, and greatly reduce the chance of knee injury.

Step 5 jump rope

Skipping rope is a high-intensity aerobic exercise. According to different skipping speeds, skipping rope 1 hour can consume an average of 850- 1300 calories (slow? Medium? Quick). Under normal circumstances, if we want to lose 1 kg of fat, we will consume about 7700 calories, so skipping rope for 6-8 hours can lose 2 kg of fat.

As long as you skip rope for 20 minutes every day and stick to 1-3 months, you will find that your weight is obviously reduced and your figure is getting better and better. This is because skipping rope can not only burn fat effectively, but also maintain muscles, reduce their loss rate and maintain the metabolic level of the body. Of course, skipping rope belongs to high-intensity aerobic exercise. For people with a large weight base, skipping rope is not a good action, because skipping rope has a great influence on knees, and people with a large weight base are prone to knee injuries.