1. Aerobic exercise: Aerobic exercise such as jogging, swimming and cycling helps to burn fat and calories. Do 30-60 minutes of aerobic exercise 3-5 times a week.
2. HIIT): HIIT is a high-intensity training method, which can improve the heart rate and metabolic rate through high-intensity exercise and short rest in a short time. HIIT training is conducted 2-3 times a week, each time 15-30 minutes.
3. Muscle training: Muscle training can increase muscle mass, increase basal metabolic rate and help burn more fat. Do 20-30 minutes of muscle training 2-3 times a week.
4. Increase daily activities: Try to increase daily activities, such as walking to work, climbing stairs and doing housework. These small activities can also help burn extra calories.
5. Diet control: In addition to training, diet is also the key to losing weight quickly. Control calorie intake, choose healthy foods such as vegetables, fruits, lean meat and whole grains, and avoid high-sugar and high-fat foods.
6. Keep a good sleep and reduce stress: Good sleep and reduce stress help to balance hormone levels and control appetite, and help to lose weight.
It is very important to make an appropriate training plan according to your physical condition and goals. Before making any new training plan, you should consult a professional fitness coach or doctor.