Hello, I suggest that you go to the gym to find the coach to test yourself first, and ask the coach to give you the physical fitness test report (it would be best if the coach can give you a fitness plan, but the general coach will give you a fitness plan after completing the physical fitness test). I will tell you that private education is the best. That's true. Asking for private education may cost you a fortune. Consider it an investment. Personally feel that the value of the return far exceeds the price. If you don't have the conditions, please teach privately. You can come and consult me then!

Give you a more popular fitness plan:

Warm up first, like this weather, about 5 minutes (treadmill, elliptical machine), the speed is about 7.0.

Second, resistance training, exercise 2 parts and 6 movements every day. 3-5 groups for each part. Take a break for a minute!

Third, aerobic exercise, the first 45 minutes, progress for one minute every day. Until 60 minutes.

I hope it helps you. At the same time, I wish you an early realization of your goal!

References:

Baidu search coach Li Ke