Fat reduction is mainly through the combination of aerobic and anaerobic. Aerobic is like running, but everyone's physique is different, not depending on speed, but on intensity. The basic measurement is heart rate, and there is a formula for reducing fat heart rate: the heart rate of reducing fat should be kept within the range of (220- age) *65% to 75%, and it takes at least 30 to 60 minutes to achieve good fat consumption. As for the equipment, it is good to practice for 23 minutes after each run. Only do 70% of your maximum strength, each group 15 to 20, and do different parts of the exercise at a time. Don't practice everything. For example, practice upper limbs today and waist and abdomen next time, and the next leg should have a cycle to allow muscles time to rest and recover. It's best to go about five times a week.