1. Brisk walking:

　　This is a convenient and simple exercise. You don't need a gym membership; all you need is a pair of comfortable running shoes, a bottle of water, and some good music. This exercise won't even hurt your knees and is effective in improving health for people with heart disease and those who are overweight. At a brisk pace of four miles per hour, you'll burn 5-8 calories per minute! So, walking for 45 minutes will burn 225-360 calories.

　　2. Kettlebell:

　　This is a very difficult sport, and it's best to consult a professional coach, otherwise it's easy to get injured.

　　Kettlebell training can burn 400 calories in just 20 minutes, strengthen your core, and improve muscle balance and stability. Taiwan offers excellent kettlebell classes; you can search online for more information. Many mothers are enthusiastic about kettlebell exercises!

　　3. Swimming:

　　Swimming is a very effective exercise for weight loss, whether it's breaststroke, freestyle, doggy paddle, etc. It's especially suitable for pregnant women, obese people, and people with musculoskeletal disorders. (However, it's still best to consult a doctor for evaluation.) It's also very suitable for patients with asthma and respiratory problems; my asthma and breathing difficulties have improved through swimming. You can burn 400-700 calories per hour.

　　4. Riding a bicycle:

　　Now that we've heard about convenient tools like U-bikes, everyone should make good use of them! Cycling can also improve your cardiovascular health. Exercising on a bicycle during your commute can also stimulate your brain cells, making you more alert at work. If you maintain a challenging pace, you can burn up to 1000 calories per hour!

　　5. Elliptical trainer:

　　This machine is actually much easier than a treadmill because it has movable handles to hold onto, and it works both your upper and lower body. It also has intensity settings. The elliptical trainer is designed for people with arthritis or musculoskeletal disorders; it's safe to use. You can use it comfortably! An average person can burn 600 calories per hour.

　　6. Jogging:

　　Who doesn't love running? Running is now a popular sport. It strengthens your bones and muscles, improves your risk of stroke, and even shows effective improvement in some cancers! Your only worries are finding a good pair of running shoes and downloading some of your favorite music. If you run outdoors, remember to use sunscreen. Running can burn 600 calories per hour! Proper running form is also important! It's not just about running; it's best to find a coach to train you in the correct running form to avoid injuring your knees.

　　7. Tennis:

　　A fun tennis match can burn 600 calories in an hour. It's an effective workout for your bones and balance because it's a full-body exercise. When you serve, the muscles in your arms, abdomen, and glutes are all engaged, helping you burn calories.

　　8. High-Intensity Interval Training (HIIT):

　　Just 20 or 10 minutes of this kind of training daily can burn an incredible number of calories and boost metabolism. This alternating fast and slow aerobic exercise is far more effective than daily jogging. However, this type of training isn't suitable for everyone, as it requires significant physical fitness and a certain level of fitness to avoid injury. Therefore, it's best to have a professional coach or doctor assess your progress before starting HIIT!

　　9. CrossFit high-intensity workout:

　　This exercise isn't suitable for everyone; you must train with a professional coach. I know there are such facilities and coaches in Taiwan now! You can find them online! This training combines weightlifting, muscle endurance training, kettlebell exercises, and strength and speed training. It incorporates a wide range of exercises to burn fat, and the duration is usually not very long, around fifteen to twenty minutes. People with weak hearts should not attempt this without a coach! Never try it on your own!