Running: Running is our most common aerobic exercise and the most weight-losing aerobic exercise. Two groups every day, each group runs for 30 minutes, jogging 10 minutes, accelerating 10 minutes, jogging 10 minutes. The average jogging speed is not lower than 7, and the average running speed is not higher than 12.

Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised.

Ride an aerial bike in bed before going to bed: The action of riding a bike makes your thighs numb and itchy, and makes the fat inside burn, which can reduce excess fat for a long time.