Just decide what time to get up or something. Make sure you get enough sleep.
Eat less after work at 6 o'clock in the evening and start exercising at 7: 30.
It is recommended to buy a dumbbell with detachable keys and reduce fat by skipping rope or running.
Give you a fitness plan
Monday:
1, warm-up: jump rope for 20 minutes.
2, equipment exercise: chest, triceps brachii
A: press the pectoralis major with the flat dumbbell 15 times/group *4 (set the dumbbell to the maximum)
B: Push-ups of pectoralis major 15 times/group *4
C: The dumbbell arm behind the neck flexes and stretches the triceps brachii 15 times/group *4 (with a counterweight of 20kg).
D: flexion and extension of triceps brachii in prone position 15 times *4 (counterweight 5 kg)
E: abdominal muscles practice sit-ups 20 times/group *3.
Tuesday:
1, warm-up: jump rope for 20 minutes.
2, equipment practice: back, biceps brachii
A: Pull-ups are done according to your strength/group *4.
B: Biceps biceps brachii with one arm arch 15 times/group *4 (counterweight 15kg).
C: biceps brachii biceps brachii 15 times/group *4 (counterweight 20kg)
D: Biceps flexion 15 times/group *4 (counterweight 20kg)
F: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
Wednesday:
1, warm-up: jump rope for 20 minutes.
2, equipment practice: shoulders, legs
A: Sitting dumbbell presses deltoid muscle 15 times/group *4 (counterweight 30kg).
B: standing rowing deltoid 15 times/group *4 (counterweight 30kg).
C: Lift the deltoid muscle on the standing side 15 times/group *4 (counterweight 10 kg).
D: Bend over and stroke deltoid muscle 15 times/group *4 (counterweight 30kg).
E: leapfrog thigh 15 times/group *4
F: lift heel of dumbbell loaded calf 15 times/group *4 (weight 20kg).
G: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
Thursday: Repeat Monday's training.
Friday: Repeat Tuesday's training.
Saturday: Repeat Wednesday's training.
Sunday: running 1 hour rest.
You should quantify your diet regularly. You are not very fat, just control it.