And you need to stick to it for at least 30 minutes every day, because the first 15~20 minutes basically consume sugar in the body, and then fat! So aerobic exercise should last at least 30 minutes. You can do it step by step, and you must warm up before exercise to avoid injury! After aerobic, you can do push-ups to improve the chest muscle mass, so you can see the effect in about a month!
Generally speaking, according to personal conditions, it can be divided into three groups at first: 8, 16, 25. Do it once, and gradually increase the amount in three groups! Take a break between groups! If you think you can sit next, start doing it. Don't wait until you are fully recovered, it will reduce the effect!
Try to eat less sugar and fat! Especially drinks! Eat more protein!