The fitness plan needs to be made according to personal details. Now I know, you should be: an adult male, who has about an hour of free time every day and can't use the gym.

In addition, you should not exercise before seeing it. But the fitness plan needs to be made according to personal details. So I'd better ask you some more information.

The following questions:

1. How about strength and jogging endurance?

2. Do you know your obesity rate? If not, what is your height and weight?

3. How about willpower? How strong is the willingness to exercise?

4. How much are you willing to spend on meals every month? How much more money are you willing to spend on fitness every month?

5. What's your preference: dumbbell or freehand?