1, exercise should reach the exercise heart rate of medium and low intensity;

2. This low-intensity exercise with heart rate should last for more than 20 minutes;

This kind of exercise must be a big muscle group exercise, such as jogging, swimming and aerobics.

Below or above this range, it is not a low-intensity exercise heart rate, nor does it burn fat.

Playing badminton/basketball is easier to burn fat, and they exercise the most.

As for how long you can burn fat, it depends on your exercise intensity. Generally, novices need to play 1 to 2 rounds, and each round is 2 1 ball. An old hand can play more than three games depending on his physical strength. You can have a short rest in the middle.