Doing aerobic exercise can reduce body fat and improve endurance. You can warm up by walking slowly for 5 minutes, then walk fast for 10 minutes to consume glycogen in your body, run for 20 minutes to consume fat, and then walk slowly for 10 minutes!
After aerobic exercise, you can do some anaerobic equipment training, and do it in small groups!
Do flexibility exercises after training every day. According to your current situation, I suggest you take part in yoga training!