It's simple. Heart rate meter.

According to this formula [(220- age)-static heart rate ]*(60%-85%)+ static heart rate.

Calculate the bull's eye rate.

If the heartbeat is slower than the bull's-eye rate, it will move faster, and if the heartbeat is faster than the bull's-eye rate, it will move slower. Half an hour to forty minutes at a time.

Exercise can be arbitrary, jogging, cycling, elliptical machine, skipping rope, steps, climbing machine. Decorate at will. It is not easy to replenish water and cold water during exercise, so the pulse is better. Or add some salt to yourself.

I know you think this answer is not specific. . . I can also give you a form. The mountaineering machine warms up for 3 minutes, runs at medium speed for 4 minutes, rides for 2 minutes, and jumps for 4 minutes ..... It looks like a bull's-eye, but it actually moves around the bull's-eye rate to improve efficiency. If you have a heart rate table, you can accurately grasp the amount of exercise, which is difficult for a private teacher to do.

But if you need flexibility training or body plasticity, you need a personal trainer at this time. There is no need to simply reduce fat and strengthen the body.