The following aspects can be considered in formulating the sports plan for migrant workers:

Set goals: such as losing weight, gaining muscle and improving heart and lung function.

Make a plan: Make a reasonable exercise plan according to your time and physical condition, such as how many times a week and how long each exercise lasts.

Reasonable diet: A healthy diet is very important for fitness. You can make a reasonable diet plan according to your own needs and preferences.

Perseverance: After making a plan, stick to it and don't give up easily.