Let me show you my recent fitness plan. The effect is not bad. Aerobic and anaerobic, but the amount is a bit large. Can be appropriately reduced. I practiced for a month and the effect was obvious. These things will jump out.

If it is primary fitness, it is recommended to do about 80%, practice 3-4 times a week, each time 1 half an hour, and pay attention to rest. You must complete four groups in each event, and it is more conducive to stimulating muscle growth to practice the next one after completing one. The interval between each group's initial fitness is about 2 minutes or less, which is negative according to their weight. At first, you can mainly practice chest muscles and abdominal muscles, and then add a lot later. If I wish I could help you.