Walking, jogging and interval training are excellent forms of cardiovascular exercise that help burn fat, according to WebMD. Interval training burns more calories and more fat by alternating periods of low-intensity exercise with bursts of high intensity.
In-line skating burns a lot of calories from the side-to-side movement of the hips and thighs, according to Health. It also keeps core muscles engaged and doesn't add too much stress to knees and other joints. Running utilizes the biggest calorie-burning muscles in the body, including legs and core. Other exercises that burn a high number of calories include jumping rope, using a hula hoop, playing tennis, dancing and mountain climbing.
Weight training helps maintain tone and reduce excess flab, states WebMD. People should strive for two to three sessions a week for at least a half an hour. Exercises should work the entire body, not just focus on certain areas where excess fat lingers. Good exercises for toning challenging areas include dumbbell kickbacks with hand weights, abdominal crunches, reverse crunches and oblique twists with a cable machine. Although crunches don't reduce fat directly, they help strengthen and tone the abdominal musculature and provide a better appearance.
People trying to lose weight should strive for at least 150 minutes of moderate aerobic exercise, or 75 minutes of higher-intensity exercise, according to Mayo Clinic. Workouts should be at least 10 minutes in length or longer, with at least 30 minutes total within a day.