1. HIIT: This training method can burn a lot of calories in a short time by alternating high-intensity and low-intensity exercise, and improve cardiopulmonary function.

2. Weight training: Increasing muscle mass can increase basal metabolic rate and make the body consume more energy at rest. Choose compound movements, such as squat, bench press and hard pull, and exercise multiple muscle groups at the same time.

3. Aerobic exercise: Aerobic exercise such as running, swimming and skipping rope can speed up heart rate, improve heart and lung function and help burn fat.

4. Yoga: Yoga can help shape body lines and enhance core muscles and flexibility. Choose some movements that need balance and strength, such as handstand, flat support, bridge section, etc.

5. Functional training: This training method pays attention to the coordination and stability of the whole body and can improve the flexibility and strength of the body. Such as jumping, push-ups, flat support.

6. Skipping rope: Skipping rope is a simple and efficient aerobic exercise, which can exercise cardiopulmonary function and lower limb muscles and help burn fat.

7. Swimming: Swimming is a whole-body exercise, which can exercise cardiopulmonary function and muscle strength, and has little influence on joints.

8. Cycling: Cycling is a low-impact aerobic exercise, which can exercise cardiopulmonary function and lower limb muscles, and at the same time has less pressure on joints.

9. Fast walking or jogging: Fast walking or jogging is a low-impact aerobic exercise, which can exercise cardiopulmonary function and lower limb muscles, and at the same time has less pressure on joints.

10. Dance courses: Taking part in dance courses can exercise your whole body muscles, improve your heart and lung function, and enjoy music and social fun.