First of all, running should be done outdoors for at least 20 minutes and indoors for at least half an hour. Push-ups and sit-ups are too few for adults. For office workers, running+push-ups+sit-ups is enough, and you can add dumbbells if you want, just these four things.

Since there is a treadmill, you have to run (fast) for half an hour to an hour.

Push-ups are 20/group, 3-5 groups, and 5 groups are recommended. The rest of each group should not exceed 1 minute.

The same is true of sit-ups.

Dumbbells can do simple flexion and extension movements, the number is 30+/ group, and the number of groups is unlimited.

The meat on the stomach mainly depends on sit-ups, running on the thighs and push-ups on the chest muscles. If you are determined to lose weight, run for an hour and sit-ups for 5 groups/day, which is the minimum amount.

If it is effective, it will have obvious effect in about 2 months.

As for muscle training, the amount of exercise above is far from enough. The method can be as above, but the amount should be increased. People have eight abdominal muscles. Generally, people who exercise mainly practice 6, and the last 2 are the most difficult to practice.

Running is necessary to increase endurance, 10000 meters per day, which is the minimum standard required by the coach before.

Push-ups 50/group, 6 groups/day.

70 sit-ups/group, 5 groups/day.

At the same time, you need other equipment to assist in training. You can go to the gym for consultation.

Exercise is something that needs to be persisted. Every day, we must strictly meet the standards for training, and we must set a deadline, that is, more than two months.

Please add any specific questions.

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