1. Fast walking: Fast walking is a simple and effective aerobic exercise, which helps to burn fat and improve cardiopulmonary function. You can walk for 30 minutes every day at first, and gradually increase the time and intensity.

2. Running: Running is a high-intensity aerobic exercise that can burn fat quickly. Beginners can start jogging for 20-30 minutes each time, and then gradually increase the distance and speed.

3. Swimming: Swimming is a systemic aerobic exercise, which can exercise the whole body muscles and reduce joint pressure. Beginners can choose slow freestyle or breaststroke for about 30 minutes at a time.

4. Skipping rope: Skipping rope is a simple and effective aerobic exercise, which can improve cardiopulmonary function and coordination. Beginners can skip rope for 5 minutes every day, gradually increasing the time and frequency.

5.HIIT training: High-intensity interval training (HIIT) is an efficient fat burning method, which can improve metabolic rate and fat burning effect through short-term high-intensity exercise and short-term rest interval. Beginners can choose to conduct HIIT training 2-3 times a week for 20-30 minutes each time.

6. Aerobics: Aerobics is a comprehensive exercise mode, which combines the elements of aerobic exercise and strength training. Beginners can choose to take aerobics classes or watch teaching videos to practice.

7. Yoga: Yoga helps to relax, enhance flexibility and balance, and also has a certain fat burning effect. Beginners can choose to take yoga classes or practice at home.

No matter which method you choose, you should pay attention to moderation and safety to avoid being injured by overtraining. It is recommended to consult a professional fitness coach or doctor before starting a new exercise plan.