Hello, I have been working out for many years. First of all, you can arrange the number of runs in the morning according to yourself. It is best to do it seven times a week for about 30 minutes each time, and it is best not to be less than 30 minutes. This is aerobic exercise to strengthen your heart and lungs, and then you can do push-ups and sit-ups around 6 pm every day. This is the prime time of the day for fitness, and then you can practice different movements every day. When you have a foundation, I'll arrange more exercise.

Push-ups on Monday: 5 groups of 20-30 sit-ups, 3 groups of 30-50 sit-ups and 3 groups of 30-50 legs.

On Tuesday, there are about 5 groups 10 pull-ups (it is difficult for those who have the ability to work harder), 3 groups with 30-50 sit-ups and 3 groups with 30-50 leg lifts.

On Wednesday, five groups of squats (I don't know how heavy your dumbbells are) can't get up with their hands. It is a set of sit-ups, three sets of 30-50 sit-ups and three sets of 30-50 leg lifts.

You can have a day off on Thursday, Friday, Saturday and Sunday. Exercise for about 30 minutes every day, you can eat a beef fire or three or four eggs (you don't have to eat egg yolk, it doesn't matter much to lose weight) and a glass of milk.

This is an exercise method without equipment. In fact, you can use dumbbells to exercise your whole body. At present, your plan is only to exercise your chest, back, thighs, abdomen and heart and lung. If you are interested in exercising your whole body, you can go to the fitness bar for a walk. There is a teaching video of dumbbell exercise. You learn very well (begin)