1. Aerobic exercise: Aerobic exercise is mainly supplied by oxygen, but also requires the participation of major muscle groups in the whole body, which can increase oxygen consumption and speed up metabolism. Aerobic exercise can also enhance vital capacity, promote oxygen metabolism of cells, promote fat metabolism, and play a very good role in reducing fat, but it needs to keep effective exercise for more than 30 minutes.

2. Swimming: Swimming is also an aerobic exercise. When swimming, the pressure and resistance of water is greater than that of land, which can increase fat burning. In addition, the thermal conductivity of water is 24 times that of air, and the water temperature is usually lower than the air temperature, which is more conducive to heat consumption. So swimming is better than running and cycling to lose weight.

3. Skipping rope: Skipping rope is also aerobic exercise for the whole body, which can speed up metabolism and burn fat. Jumping rope for 30 minutes at a time can have a good weight loss effect. However, skipping rope to lose weight needs to master the correct method, otherwise it may cause leg lines to thicken and knee and ankle injuries.