See the attachment for the unarmed body plan. You can see the complete plan when you have more time. It is suggested to do some unarmed strength exercises first, and then do aerobics. If you have less time, you can choose HIIT to reduce fat.
There are three aspects of scientific weight loss: eating, practicing and resting, but eating less is useless, and exercise and rest should also be done well. Dieting is harmful to health. For high school students, it is even more necessary to eat well every meal, so as to control their diet normally.
Diet: generally adopt low carbohydrate-the staple food is divided into three meals until you are not hungry, and occasionally eat one day a week normally. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched.