Jumping rope is one of the exercises that can make you lose fat quickly. Jumping for an hour can consume 1074 calories, and just jumping for a while can make your heart beat faster. Long-term exercise helps to promote blood circulation and enhance cardiopulmonary function.

Of course, no one can jump rope for an hour in a row, so when you really do it, you need to have a rest, stop every few minutes, take a few steps to catch your breath, and then continue dancing, which can help you get the maximum benefit from exercise.

When skipping rope, try to use the strength of your wrist instead of your arm. You don't have to jump too high. It is correct to keep a regular rhythm when jumping.

2/ Swimming

Swimming, or one of the best quick weight-loss exercises, can consume 890 calories in an hour. Experts point out that when we exercise in frozen water, our bodies will become warmer to adapt, which will consume more calories.

Want to lose more fat when swimming? The way is to change different swimming postures, which can also help you exercise muscles in different parts of your body.

3/ jogging

Jogging can use all your muscles and improve your cardiovascular system. Jogging at a relaxed speed can also consume 755 calories in an hour. Jogging is actually like a brisk walk, not a high-intensity interval training, but the effect of reducing fat is better than expected.

How to jog for it? The pace is about 7 or 8 kilometers per hour. To achieve the effect of reducing fat, running should last for more than 30 minutes, because under normal circumstances, it takes 20 minutes to start consuming body fat.