The 4 best exercises to burn fat and lose weight

　　1. Brisk walking (burns 170 calories in 30 minutes)

　　Taking a leisurely stroll with friends won't burn calories. In order to make the muscles that store the most calories: legs, buttocks, and core muscles quickly shed heat in a short period of time, you must keep your body upright, swing your arms back and forth, and let your heels touch the ground first with each step, and then your toes.

　　2. Running (burns 374 calories in 30 minutes)

　　Running is the largest source of calories and fat burned. In order to burn the most calories with each step, you need to swing your arms while running so that the soles of your feet are close to the ground.

　　3. Skipping rope (burns 340 calories in 30 minutes)

　　In order to burn a lot of fat with every jump, it is best to choose a jump rope with handles and a rope that is no longer than your armpits (measured by standing in the rope), and then do it as follows: When jumping, keep your feet slightly apart, keep your body straight, and keep your feet as close to the ground as possible. Even if you don’t have a ready-made rope around you, you can follow the above tips and get the same effect without skipping a rope.

　　4. Rock a hula hoop (burns 300 calories in 30 minutes)

　　Choose an adult size hula hoop, stand it upright, and reach the height of your chest, then this hula hoop is suitable for you. There are no difficult movement requirements for shaking the hula hoop, as long as you can continue to rotate at the waist. Start with one foot in front and one foot behind, then shift your body weight back and forth.