From the principle of action, aerobic training and resistance training are opposite. Aerobic training tells my body that I need to run faster and farther, and resistance tells my body that I need bigger muscles to lift heavier things, so I don't recommend arranging these two things on the same day (warm-up aerobic is not counted).

If it is a fat-reducing period, you can arrange resistance training (it is best to repeat joint movements, such as squat, hard pull and bench press) under the condition of ensuring calorie deficit (this is more important than anything else). , but you must pay attention to safety, you can't lose weight and gain muscle if your hand is broken) and aerobic training for more than 40 minutes 1~2 times.

Hold on! It takes months or even quarters to change your body.

Hoping to be adopted alone.