If it is to reduce fat, then aerobic training is the main thing, supplemented by strength training. Going to the gym every day, jogging for an hour a day and pedaling the elliptical machine for an hour a day will reduce the damage of meniscus and knee joint. After the warm-up aerobic exercise, you can do some short-term, high-intensity and repeated anaerobic training, such as skipping rope, belly rolling and so on. All these can be done through keep, and there are many tutorials to practice.
If your purpose is to gain muscle, it is mainly strength training. Warm up for about 20 minutes first, and then you can start strength training when your body is open. There are many strength training equipment in the gym. You can ask the coaches around you to start practicing, or you can continue to use keep. There are also some strength training courses.
If you are rich, you don't have to read all the above, just find a tutor. Although expensive, he will tell you everything, even with your diet.