This is what I saw from CCTV Science and Education Channel. The method is as follows:

Run at home every day. 30 to 40 minutes. Just sweating (slightly sweating). The range of exercise is consistent with your physical condition. It's about persistence

I used this method for 3 months, and the effect was good, from 62 kg to 57 kg. Five kilos. Especially the waist. I think running and jumping can increase bone density and prevent osteoporosis without pain. It is both economical and affordable.