If the order is reversed, you won't get the best effect. Do anaerobic equipment for half an hour first, and then do aerobic exercise for 40 minutes. It takes 40 minutes to walk and run continuously. In terms of equipment, it can be lighter. If you are just starting to practice, you can use one part, and then you need 2-3 parts, and the action should be increased.

The attachment is the whole body specific plan plus the freehand plan, and there are some graphic and video tutorial materials to facilitate learning movements.

The order of human energy consumption is sugar and fat protein. 30 minutes ago, sugar was the energy supply, and after 40 minutes, fat was the main energy supply, so it takes more than 40 minutes of aerobic exercise to lose fat. After 1 hour, it is mainly powered by protein. Although it is rarely used, it is also breaking down muscles.

Losing weight and doing anaerobic exercise mainly consumes sugar, so that the next aerobic exercise can always be used to burn fat. Then, improving or more accurately, is to maintain basal metabolism, which is incomparable to aerobic exercise. Aerobic exercise only burns fat during exercise, while doing anaerobic exercise to improve metabolism can burn fat all day, so the effect of aerobic exercise alone is not as good as anaerobic plus aerobic exercise.