Hello: The best time for fitness is 14:00- 16:00 in the afternoon. Exercise items can do some basic movements, such as push-ups, pull-ups, sitting push-ups, squats, heel lifts and so on. These movements are long and fast, and each training time is short, which is more suitable for beginners. The above actions can be practiced in groups: do two groups for each action; Each group 12 times, with a one-minute break between groups. Take a three-minute break between each action. Practice three days a week (the next day). Squats and lift heel can be done 15 ~20 times in each group, so as to keep the coordinated and balanced development of the upper and lower parts. I hope it will help you, and I wish you success!