Heat consumption: 93.3 calories/10 minute.

Skipping rope is a kind of exercise that can exercise the muscles of the whole body, especially for the extra muscles of the hips and thighs, and it can also shape the lines of the arms, which is the top of the aerobic exercise list. You can consume 400 calories per jump for half an hour. If women eat too much one day, they can easily lose weight by counting the calories burned.

Step 2 swim

Heat consumption: 74.7 calories/10 minute.

Swimming is one of the sports that men, women and children like. The price is real, but the effect can be reflected most quickly, which plays a very important role in improving the cardiovascular system. Don't eat immediately after swimming, but take a break before eating, otherwise it will suddenly increase the burden on the gastrointestinal tract and easily cause gastrointestinal diseases for a long time. And eating a lot at once is not in line with the original intention of losing weight and shaping, so don't open your abdomen immediately after swimming!

Step 3: Climb the stairs

Heat consumption: 74.7 calories/10 minute.

Climbing stairs can not only exercise knees and barefoot, improve joint flexibility, but also speed up learning cycle and enhance cardiopulmonary function. In addition, climbing stairs will shake the abdomen, which is conducive to promoting gastrointestinal peristalsis and preventing constipation to some extent.

Step 4 run

Heat consumption: 65.3 calories/10 minute.

Running is the first choice for most people to lose weight. It can exercise all the muscles. Running can not only enhance cardiopulmonary function, but also improve joint strength, ligament flexibility and bone strength and density.

5. bicycles

Heat consumption: 37.2-56 calories/10 minute.

When going out, you can choose a bicycle instead of walking, which is not only environmentally friendly, but also burns fat and loses weight. 1 Especially suitable for friends with large weight base. Compared with running and skipping rope, bicycles do less harm to knees. Cycling can also enhance heart and lung function and keep blood flowing.

6. Aerobic exercise

Heat consumption: 46.7 calories/10 minute.

Aerobics can effectively burn fat, but also can be a good shape. How to lose weight? The perfect figure will be more eye-catching! In daily life, you can lose weight while jumping aerobics to relieve stress.

7.badminton

Heat consumption: 42 calories/10 minute.

Badminton is a great fat burning aerobic exercise, which can fully exercise the calves and arms. Not only that, badminton can also improve your reaction ability and make your brain more flexible.

8. Dance

Heat consumption: 28-42 calories/10 minute.

Dancing is a recreational exercise beneficial to heart health, which can increase the elasticity of blood vessels. Dancing at the same time can relieve nerve and muscle tension and exercise physical coordination. Whenever visiting a star's weight loss method, a large number of stars answer dancing. Women who dance for a long time are well-proportioned and beautiful, so how can you not choose this sport if you love beauty?

9. Yoga

Heat consumption: 37.3 calories/10 minute.

Yoga is a soothing aerobic exercise, and seemingly gentle exercise actually requires high muscle strength and flexibility. A set of standard movements can exercise the muscles of all parts of the body well and reduce excess body fat.

10, on foot

Heat consumption: 23.3-37.3 calories/10 minute.

Walking is a kind of exercise, which can exercise the cardiovascular system, help to keep healthy and improve the digestive system. In addition to exercising leg muscle strength, it can also reduce abdominal fat accumulation and promote blood circulation. Walking every day is good for physical and mental health.