1: Define the fitness goals. Normal women's fat content is below 24%, and strive to reduce the fat content to about 25% in one year.

2. Pay attention to the importance of strength training. You lack strength training and your muscles are not active enough, so your metabolic rate is low and you burn fat slowly.

3. Training sequence: strength first, then aerobic. Strength training can not only make muscles more active, firm and elastic, but also a process of consuming sugar in the body. When the sugar in the body is exhausted, do aerobic exercise and start burning fat at the first time.

4. The training plan is suitable for large-scale cyclic training at this stage, and the following actions are repeated for 4 cycles after each group is completed.

Sitting rowing 30 Sitting pushing shoulders 30 Wire pressing 30 Squatting against the ball 30 Standing on the shoulder bridge 30 Rolling belly 50

5. There is no rest during strength training. After an action, immediately change to the next one, and cycle at least four times a day.

6. After strength training, do aerobic exercise for more than 40 minutes. You can ride a bike. If you ride a bike, reduce the resistance.

7. Proper diet control, eat less high-calorie food, eat more fruits and vegetables, drink plenty of water during exercise and get enough sleep.