This is my current fitness plan. I am currently losing weight. I played football for a few years before, and I like all kinds of sports. Personally, I think my sports talent is still very good. You can refer to: 1: After getting up at 6: 00 to 7: 00 every morning, drink a glass of water first, and then put on headphones to run. Do simple wrist and ankle warm-up exercises before running, jog for at least half an hour (beginners can depend on their physical condition and conditions), and it is best to sweat while running. 2. Stretch, pull your legs and hang your arms after running. Then turn on the motor nerve through the whole body rotation. After that, leg press must be performed until the leg is sore, but gently press 1 for 2 minutes. 3: Skipping rope or dumbbells, boxing (empty boxing). These can be optional. 4. Push-ups, sit-ups or other sports equipment can be done anytime and anywhere. These should be done every day. It's best not to do too much exercise at night, so as not to get excited and affect sleep. Finally, I attach my sports motto: 1 word: practice 2 words: persist 3 words: practice 4 words every day: step by step 5 words: haste makes waste 6 words: persistence is victory.