First: run 15 minutes, use ATP energy system, rest for 2 minutes, and recover your strength. To lose weight, we must use the body's fat glycogen system to provide energy in order to lose weight.

Second, to make use of the function of fat glycogen system, you need to continue moderate-intensity exercise for more than 45 minutes. Generally speaking, if you want to sweat all over, you should check your sweat as soon as you sweat. Sweat secretion is the product of overheating and excretion in your body. This is very important for the body to lose weight.

Third: lose weight scientifically. I suggest you warm up for 8 minutes first, and then run for 45 minutes continuously. Jogging at first, then accelerating, then running slowly, making your body sweat. If girls jump rope, men sit-ups; Eat 8 minutes full at night, and don't eat after 9 pm.

Fourth: Exercise 3 times a week for 2 months, and the best one can lose 6-9 kg. Some students succeeded in the experiment. I hope you succeed, too.