Running for the purpose of losing weight and bodybuilding lasts for no less than 20 minutes, with a slower speed and even breathing. A 20-minute jog can not only exhaust a lot of glycogen in the body, but also make use of fat in the body. Moreover, because jogging is not very intense, it will not make the body too hypoxic, so it will help the consumption of fat, thus achieving the goal of losing weight.

1. Run before meals in the morning. Before running, lift your legs and press flat for 5 minutes. After running, press obliquely for 2___3 minutes respectively. 2. Take a 20-minute walk after dinner in the evening 15__. 3. If you have time during the day, you can press leg press appropriately.

This will not only lose weight, but also make your legs thinner.