Plan 1 three times a week, once every other day, each time about 1 hour (compact and efficient).

1 warm-up: 5 to 10 minutes, just a little sweaty, you can use skipping rope.

2 strength training: 30 minutes, increase calorie consumption, improve metabolism, use: dumbbell barbell.

Aerobic training: 20 minutes, and then directly mobilize fat burning, using: jogging.

4 Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal.

This is the simplest training method and it is very effective. It was prepared for me by the fitness instructor. I've been using this method. You'd better search online, or buy a book to see the specific content.