Let me teach you, a 30-year-old man can definitely start fitness in time, as long as there is no serious illness. Even older. The key is to have a persistent attitude and form habits. That's all that matters. In fact, fitness doesn't have to have any equipment. You should exercise from two aspects, one is aerobic exercise and the other is anaerobic exercise. Aerobic exercise is usually jogging, running every other day or when you have time, and the time is preferably not less than 15~20 minutes, and then gradually increase the running time. This is good for the coordination of your vital capacity, heart and the functions of all organs including limbs. This is one of the best sports. The second is fitness and keeping in shape. If you have a big belly, jogging and sit-ups are the most effective. I suggest you download professional fitness videos online, such as eight-minute abdominal muscles and abdominal ripper series. Put it on the computer or MP4, and do it in front of the video when you are free or in good health. Follow the rhythm of the sound and pay attention to adjusting your breathing. There are many such fitness videos on the Internet. You can also exercise at home and use sofas or other furniture and props. You can exercise, you don't have to have fitness equipment. I have never borrowed any fitness equipment, and now I have exercised 6 abdominal muscles. Is that enough? There are other questions that I can answer for you slowly.