For women, you can choose one or two dance fitness courses that interest you. Yoga and aerobics are both very strong and fit. If you don't want to jump and run, you can grow muscles without practicing other equipment.

If you are a man, you can make a fitness plan within six months, mainly to do some targeted equipment exercises. Running is warm-up. If you do it on time, your body shape will change unexpectedly. It's very manly after practice.