Running: Running burns more than twice as much fat as walking. Athletes can slowly improve their running speed to avoid joint and muscle pain caused by running too fast.

Cycling: Cycling is the best aerobic exercise for men. Cycling can not only exercise, but also feel the nature. Scheduling cycling in a planned way can help burn excess fat.

Swimming: The weight-loss effect of swimming is not as obvious as that of running and cycling, but it has a very good muscle-building effect.

Riding: Riding can exercise leg muscles more than any other sport. Riding is a very interesting sport. But don't make it your main sport.

Hiking: Now outdoor hiking is the mainstream of sports. After work, playing outdoors with your family and feeling the exercise calmly can also help you lose weight and burn fat.