1, jump rope

Skipping rope is also good for burning fat. Skipping rope for 30 minutes can consume 440 calories. It takes 7200 calories to lose 1 kg fat, and skipping rope can lose 1 kg fat in less than 5 hours.

Step 2 swim

Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Tests by sports physiologists show that swimming in water 100 meters consumes 100 calories, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for heart and lung health.

Step 3 run

Fast running can help you get rid of excess weight, relieve stress and burn a lot of fat. Stick to it for 30 minutes every day, and after two weeks, the sense of weight disappears. But be careful not to eat immediately after running, let alone drink carbonated drinks, otherwise all previous efforts will be in vain.

4. Aerobic fitness dance

Dancing can exercise the whole body and shape the perfect figure. The fitness dance must last at least 12 minutes. In the first few minutes of exercise, the oxygen intake of the human body is much higher than that in a quiet state. At this time, the cardiac output, heart rate and lung ventilation are basically the same, and the oxygen intake can basically meet the oxygen demand of tissues and cells. Aerobic exercise of human body is metabolized by fat, so it consumes body fat.