Chạy bộ hoặc chạy bộ chậm. Đạp xe theo nhóm hoặc đạp xe cường độ cao. Tập step aerobic (bước trên bục). Tập cường độ cao ngắt quãng (HIIT).

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Running and jogging is a great steady-state cardio exercise to burn fat.  If you can jog fast or run, you'll burn more calories and help decrease body fat.  In general, you can burn about 100 calories per mile when you're running.  In addition, running is a great exercise for cardiovascular health.  If you're not a runner, start slow.  You can start with jogging a mile first and slowly increase your distance or pace over the course of several weeks. Spin classes and high intensity biking is anot