It's best to jog for at least half an hour. The more you sweat, the better you will lose weight, but it is generally difficult to stick to it. There is also cycling. According to the data, 45 minutes of riding is equal to one and a half hours of running. But I think stovepipe cycling has a good effect, but it has little effect on the upper body. You can buy a spinning bike at home and ride it while watching TV. Swimming is actually not very fat-reducing. I used to have a classmate who was a swimmer. He was fat, but his muscles were strong.