Use jogging and aerobic exercise. When practicing, the load should not be too large, otherwise glycogen will be consumed and fat consumption will not be obvious.

The plan is as follows (this is a week's training):

Carry out jogging endurance exercises twice, the running time is more than 30 minutes, and the speed is controlled to run 400M in 3 minutes, that is, 30 minutes running 10 lap, and it is not required to run very fast. Secondly, increase oxygen ventilation, that is to say, when jogging, actively breathe and increase oxygen, so that the body has more oxygen to participate in fat decomposition. After jogging, do light strength exercises. Push-ups can be 2 ~ 3 groups, each group 15, and then relax.

Do aerobic exercise. I'll introduce you to an aerobic exercise. It is called "American boot camp". You can use Baidu to search for videos. There are four sets in all. You can practice with them.

Thirdly, to control diet and reduce fat effectively, we must exercise and diet, so that consumption is greater than absorption. In addition, don't eat too salty at ordinary times, which will easily affect the effect of losing weight. Pay attention to hydration while reducing fat. If water supply is insufficient, fatigue will be more difficult to recover, which is not conducive to later training.

You can lose weight by practicing about three times a week, but if you want to be faster and your body can eat, you can increase your training.