1, warm up first 10 minutes.

According to amateur fitness, the body is generally divided into two parts: head and back. Three heads, waist. Chest. Legs. Wait for four parts to exercise. If you are skilled, you can divide it yourself.

3. First do the above part and divide it into anaerobic fitness, which lasts no more than 40 minutes. If the time is too long, the body can't stand it.

4. Rest for 5- 10 minutes and do aerobic training according to your own ability, preferably no more than 40 minutes.

5, all parts of the body anaerobic+aerobic training, daily cycle.

6, it is recommended to connect once every other day, so that the body has recovery time.

7. After increasing anaerobic training, we should increase the intake of protein to ensure the growth and recovery of muscles.

I hope I can help you.