If it's just a general fitness plan, I can give you a fitness plan of about 1 hour. On this plan, which parts of your body can be exercised with the fitness equipment at home. Its purpose is to reduce fat and keep fit. Details are as follows:

1. Exercise pectoralis major with push-ups, and do 15 push-ups as a group, and do 4 groups, rest for 20 seconds between groups, and rest after practicing 4 groups 1 minute;

2. Use pull-ups to exercise latissimus dorsi. Do 8- 10 as a group, do 3 groups, and rest for 20 seconds between groups. After practicing three groups, rest 1 minute and a half;

3. Exercise abdominal muscles with sit-ups, abdominal exercisers or supine boards (these three instruments play the same role), and do 20-30 sets as a group, do 3 sets, and rest for 20 seconds between groups; After practicing three groups, rest 1 minute and a half;

4. Exercise your arm muscles with 30kg rubber dumbbells (if you can search Baidu for "dumbbell fitness", you will find that dumbbells can exercise most of your muscles in a targeted way, so you don't need other equipment at home if you want to learn, and you need a few more square meters at home). Do bending, front horizontal lifting and side horizontal lifting ... you can choose one or two, do 10 as a group, and do three groups. I hope your dumbbells are adjustable, or if they are too heavy, 30 kilograms, you may not be able to do any of them.

Attached are drawings and reference materials, which I hope will be helpful to you. If you have any questions, please accept your message from Baidu Hi.