For you at this stage, it is enough to use your own weight for strength training. The following is a fitness training plan without equipment, which exercises your chest, upper limbs, back, lower limbs and abdomen respectively. As long as you train 1 month according to this plan, you can get immediate results.

Recommend a strength training plan for you; The plan is a cycle every three days.

Monday:

Push-ups: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

Tuesday:

Pull-ups: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

Wednesday:

Squat: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

The principle of muscle growth: muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.