Hello: I am a fitness instructor, and now I will answer your questions as follows: If you exercise in the gym, you can use aerobic exercise equipment such as treadmills, treadmills and stationary bicycles. The appropriate time for each exercise is 30-45 minutes, and the exercise frequency is 3-5 times a week. The strength should not be too high. In fact, the faster the exercise, the worse the effect. Take the treadmill as an example, you'd better go quickly. In addition, it is strongly recommended to increase the resistance. If it's outdoor sports, it's best to go quickly. Time and frequency as above. Pay attention to diet and rest in other aspects. There are too many contents involved in exercise to lose weight. I hope the above will help you. I wish you success in losing weight, remember, the earlier the effect, the worse! Thank you.