You can lose weight by running for 30 minutes every day. First, run very relaxed for 5 minutes as a warm-up activity. Then accelerate for 30 seconds, then slow down for 30 seconds, and finally run for 60 seconds. The last 60 seconds is faster than 30 seconds, but it is not to reach the sprint speed, but to gradually accelerate and run as fast as possible. The middle 30 seconds is not jogging, but slowing down to "buffer" the next stage of running.

Find a circular road without motor vehicles and run the whole course effortlessly in 3 ~ 5 minutes. After the warm-up activities, the ring race started, and it's time to record the time. The second lap will be 5 ~ 10 seconds less than the first lap. Then take a walk or jog 1 minute to rest and relax. Then start the third lap, which is 5 ~ 10 seconds less than the second lap. Do this exercise in 3 ~ 5 groups, and each group takes 5 ~ 10 seconds less than the last group. Finally, let the body calm down and the exercise is completed.

Jogging for more than 30 minutes every day is the best way to lose weight, but the time of an strenuous exercise should not exceed 30 minutes, otherwise it will cause hunger.