Running is a simple aerobic exercise, which can not only make the muscles of the whole body move, but also make the body fat burn quickly, thus achieving the goal of losing weight.

But running takes more than 30 minutes to be effective, because the real fat burning is that after 30 minutes of exercise, running for more than 30 minutes can start to consume a lot of glycogen and fat in the body.

The second category: swimming.

Swimming not only plays a very important role in improving the cardiovascular system, but also has a very good fat-reducing function.

Swimming at medium speed for 30 minutes = consuming the calories contained in a large portion of French fries (about 400 calories).

The third category: skipping rope.

Skipping rope is one of the most economical and effective sports, and it is not limited by the venue.

Skipping rope belongs to aerobic exercise, which can consume 400 calories every 30 minutes. It is a rare exercise to lose weight.

Category IV: Badminton.

A badminton exercise can consume a lot of calories, so it is very helpful to lose weight.

The fifth category: strength training.

Push-ups, squats, belly rolls, mechanical exercises (dumbbells, barbells) and so on. Can consume a lot of energy in a short time, and can still burn fat after exercise.