So equipment training is useless to you, just practice. You will extend the training period, that is, the time to reach your goal will be extended. Your standard weight is 72kg, and the upper limit is 80kg. Now you weigh 95kg. You are definitely obese. Don't ask anything, just lose weight.

Choose 30 minutes for instrument training. Each instrument focuses on training strength, and the weight of each movement is selected according to whether you can effectively complete 6-8 movements. You'd better adjust your breathing rate evenly during each training break. If you don't breathe very fast during each training break, it means that your training intensity has not reached the level you really need, or your movements have problems, and your breathing during training or your load is not real-it is not your real strength.

After this, you can practice abdominal muscle training 10~ 15 minutes, and then go running for at least 50 minutes, the intensity is subject to no panting. The frequency of such training is not less than 4 times and not more than 6 times per week.

In addition, it is good to control your diet and eat less and drink less.

Finally, I want to emphasize that you are obese now, and you are adapting to losing weight, not losing fat. When your weight reaches the upper limit of the standard weight, 80kg, then if you still want to work hard on the standard weight, it is suitable for fat reduction training. Of course, fat-reducing training is much more tiring than losing weight.

Your fitness goals and your physical data are not very comprehensive, so I can only give you exercise advice. be sorry