The fitness plan needs to be made according to personal goals and your own situation, so everyone's exercise plan may be different. However, generally speaking, a comprehensive fitness plan should include the following aspects:

1. Aerobic exercise: such as running, swimming and cycling. It is recommended to do it 3-5 times a week for 30-60 minutes each time.

2. Strength training: including weightlifting, pull-ups, bench press, etc. It can enhance muscle strength and endurance and promote fat burning. It is recommended to do it 2-3 times a week.

3. Core strength training: It can help strengthen abdominal muscles and improve physical stability. It is recommended to do 1-2 times a week.

4. Flexibility training: Yoga and Pilates can relieve tense muscles and improve the flexibility of the body. It is recommended to do 1-2 times a week.

Besides, diet is also very important. It is necessary to ensure adequate intake of protein, carbohydrate and fat, control calorie intake, and ensure adequate nutrition and water. Finally, in order to prevent sports injuries, we should do proper warm-up and stretching exercises. If you feel unwell, please stop exercising in time and seek professional advice.