At 7 o'clock every morning (not too early in winter), get up and wash, drink a glass of water, do some warm-up exercises and go out.
The duration is 0/5 to 20 minutes on the first day/kloc-,and then gradually lengthened. It is recommended to start jogging. The principle is: don't stop when you start running. It doesn't matter if you run slowly, but you can't walk or stop to rest. You should stick to the scheduled time.
After 2 weeks of persistence, the daily running distance is longer than the starting time. The principle at this time is: once you feel that you can't run, you must bite the bullet and run 200 meters. This 200 meters must be a sprint. This is very important, it is the improvement of endurance!
After running every day, walk for 15 minutes, and then relax slowly.
After running, stretch your muscles and skip breakfast for half an hour. Drink some warm water slowly.
I suggest you read English aloud at this time before breakfast. This is the best time to learn English (since you are 16 years old).
Pay attention to keep warm and cold when running in winter, warm up well before going out, jump rope for a while first, don't wear too little clothes, be sure to wear sportswear and sports shoes.
Running is the most basic exercise, which can keep you in a good mental state, especially in the school-age stage, which can make you better than others and is also of great benefit to your brain.
Persistence is the most important thing. It's not difficult at first, but persistence requires perseverance. After two months, you will benefit a lot, which is beyond the understanding of those who have not persisted!
As for muscle exercise, it is not recommended to do too much. At your age, you can do more push-ups (every day, with standard movements), and you can stick to them if you have the conditions to cooperate with pull-ups. I don't believe you can be inferior to others.
Although I am a woman, my father 18 years old started to exercise and has rich experience. At that time, he was weak, thin and fragile, but he insisted on exercising, running and climbing telephone poles every morning, and later became strong and full of masculinity. Affected by it, I insisted on running in the third grade. At that stage, my mental state was great, and the heavy homework and pressure of the senior high school entrance examination became a piece of cake, because my mood and spirit were really good!
I hope it will help and inspire you!