1. brisk walking or jogging: this is the simplest aerobic exercise, which can help burn fat. You can choose a slower speed and shorter distance at first, and gradually increase the speed and distance with the improvement of physical fitness.

2. Swimming: Swimming is a whole-body exercise, which can exercise all parts of the body and has little effect on joints. When swimming, you can choose different swimming styles such as freestyle, breaststroke and backstroke, and choose according to your preferences and physical condition.

3. Yoga: Yoga can help shape beautiful body lines and enhance muscle strength and flexibility. Beginners can practice from simple poses, such as cat-cow pose, dog pose and tree pose.

4. Skipping rope: Skipping rope is an easy-to-learn exercise, which can exercise cardiopulmonary function and lower limb muscles. Beginners can choose the appropriate speed and time according to their physical fitness, gradually increasing the difficulty.

5. Spinning bike: Spinning bike is an indoor cycling exercise, which can exercise cardiopulmonary function and lower limb muscles. Beginners can choose low-intensity courses and gradually increase the intensity with the improvement of physical fitness.

6. Aerobics: Aerobics is an aerobic exercise. Follow the rhythm of music, you can exercise your whole body muscles and improve your heart and lung function. Beginners can practice from simple movements and gradually increase the difficulty with the improvement of physical fitness.

7. Mountain climbing: Mountain climbing is an outdoor sport, which can exercise the whole body muscles and cardiopulmonary functions. Novices can choose easier mountain sections to challenge, and the difficulty will gradually increase with the improvement of physical fitness.

In a word, beginners can choose a suitable exercise mode according to their own interests and physical condition, stick to exercise, and gradually improve the intensity and difficulty of exercise, so as to achieve the purpose of losing weight. During exercise, pay attention to keep breathing smoothly and avoid overwork. If necessary, you can exercise under the guidance of professionals.