Jumping rope is one of the easy and effective exercises to burn fat in the whole body, and helps increase awareness and the ability to coordinate the movement of the foot and arm. The rope around the body in coordination with the jump to avoid falling, and repeat this exercise 3-5 times a week for 15-25 minutes a day.
Running is one of the most important and most effective aerobic sports in burning fat, improving heart health and mood, and you should start running twice a week for 20-30 minutes, then increase it to 3 times per week.
Swimming is one of the aerobic exercises, and fat can be burned when swimming at the middle level to a high intensity level, by practicing swimming from 2-5 days a week for 20-60 minutes a day, and to obtain the best results you must start warming up, by swimming for a period 5-10 minutes slowly to exercise the muscles and increase the heartbeat, and then continue swimming for a period of at least 10 minutes medium to high, and before finishing it is preferred to swim slowly for 3-5 minutes.
Fixed bike ride.
This exercise helps increase the efficiency and health of the heart and blood vessels, in addition to losing weight and burning calories, and to achieve benefit, you should exercise for 15-60 minutes, and start warming up for 5 minutes at a low speed, and then gradually increase the intensity to reach the highest levels of endurance On the other hand, it is possible to vary with speed; that is, increase the speed by two minutes, then return to the normal speed for two minutes, and continue to switch between the speeds for a period of 15-30 minutes, then finish at a slow speed of 5 minutes.
Zumba helps burn calories in an atmosphere of pleasure, as its movements are similar to dance moves, such as Latin dance, and eastern, and the rate of burning fat increases with increasing the days of practicing zumba by 30-60 minutes during the week, in addition to practicing other exercises on the rest of the week.