Running: Long-term low-intensity aerobic jogging needs a lot of breathing air, which is a good exercise for the heart and lungs and can enhance vital capacity and heart function. But its biggest disadvantage is that it takes too much time, and although it can burn fat directly, its overall benefit is poor, and it may also make precious muscles disappear and reduce metabolism.

HIIT: The advantage of high-intensity intermittent exercise is to save time, and the value of losing weight and fat lies in the continuous energy consumption after exercise. Its disadvantage is that it will cause muscle soreness, fatigue and other discomfort. For people who don't exercise at all, it may even be dangerous to blindly carry out high-intensity interval training at first. The weight training and high-intensity interval training that the human body can bear for a period of time are limited, but low-intensity aerobic exercise can be done as much as you want.

Therefore, it is still up to you to decide what way to lose fat.