Strength training lasts for 40 minutes, mainly muscle endurance training, with each group 15 to 20, and rest between groups 1 minute.

Aerobic exercise for 40 minutes

Priority is given to chest, back, shoulders, legs and multi-joint compound movements, which consumes more energy.

Remember, strength first, then aerobic, strength training consumes sugar, aerobic training burns fat.

Day 1: Flat bench press 4*20 dumbbell bench press 4*20 steel wire bench press 4*20 abdominal roll 6*40 squat 4*20.

The next day: 4*20 boating, 4*20 barbell bending, 4*20 belly rolling, 6*40 squatting, 4*20.

Day 3: Sit on the dumbbell head, push 4*20 dumbbells, lift 4*20 sideways, bend over and row 4*20, roll up 6*40 and squat 4*20.

Cycle for three days, and aerobic exercise after strength training can be jogging or cycling for more than 40 minutes.