1. Swimming: Swimming is a whole-body exercise, which needs to mobilize the muscles of the whole body. In order to reduce fat, the aerobic heart rate needs to reach 120 beats/min-140 beats/min. On the premise of maintaining aerobic heart rate, the longer the exercise time, the more calories will be consumed. Ordinary people generally swim at low intensity, consuming 250-300 calories per hour.

2. Skipping rope: Skipping rope is undoubtedly the most economical exercise. There are no rigid requirements such as venues and equipment, which are suitable for all ages. But skipping rope should be standardized, otherwise it will have a certain impact on our joints. Skipping rope is a kind of exercise that can exercise the muscles of the whole body, especially for the excess fat in the buttocks and thighs, and can also shape the lines of the arms, and the calorie consumption can not be underestimated.

3. Climbing stairs: Climbing stairs is a kind of exercise that burns fat faster than running. Climbing stairs can not only exercise knees and ankles, improve joint flexibility, but also accelerate blood circulation and enhance cardiopulmonary function.

4. Running: Running is the first choice for most people to lose weight. It can exercise all muscles and help them lose weight!