I'm happy to answer your question. I hope my answer can help you. Your height and weight can be imagined that your body fat rate is relatively high and your weight is relatively large. It is not recommended to simply run and do aerobic exercise, because overweight has a great influence on the knee and is easy to hurt it. According to your situation, fat reduction can be mainly composed of two parts.

Aerobic opening and closing jump

For your overweight, you can choose to jump 1 minute, rest for 20 seconds, and don't rest for too long.

Raise your legs.

When doing leg lifts, raise your thighs as high as possible, touch the ground with your toes for 30 seconds, and then rest for 20 seconds.

Bend over and climb the mountain

Bend down to climb the mountain and kick your knees as far as possible. Time is 30 seconds. Rest time is 20 seconds.

Simple bobby jump

15 block each time, rest 10 second.

Before doing aerobic exercise, jog on the treadmill 10 minutes to warm up.

Provide the above four movements: opening and closing jump, leg lifting, leaning over to climb the mountain, and simple bobby jump.

Usage: Do 5 groups for each fat-reducing training, each group does the above 4 movements, and vote for exercise according to the above requirements. Rest for 2 minutes after each group is finished.

If time permits, you can do strength training for half an hour first, then lose weight and have eyes. It will be better to do aerobic training after consuming some glycogen in the body. Because you are a novice in fitness, for the sake of safety, I suggest you give priority to fixed equipment. That's all you need to do in the gym.

prescribe a diet