According to your question, you still know something about the training of reducing fat and increasing muscle.

But it is safe to say that with your knowledge level, it is best not to gain muscle and lose fat at the same time. This is empty talk.

What you can do is to lose fat, but fat reduction training can include muscle strength and dimension training (it can't be the ultimate goal).

So, what you are asking is actually the training plan, and the key is the amount of training. To get an accurate answer, it is best to find a personal trainer to evaluate and make a plan. In addition, the plan needs to be revised in the implementation process.

Suggestions for your idea: at this stage, strictly control high-intensity exercise within 20 minutes, and aerobic exercise within 60-80 minutes at a time.

Whether the total amount is appropriate depends on your recovery: first, whether you can exercise normally the next day, second, whether the morning pulse changes abnormally, and third, whether you have trauma.

Don't worry about reducing fat, rather light than heavy, step by step.