Morning running, not uniform running, useless, intermittent running! Jog 1 min, then sprint for 30 seconds! Jogging 1 minute, then sprinting! Running for 25 minutes like this is equivalent to the heat consumed by running for 5 kilometers at a constant speed, and it also saves you 15 minutes.

It's too late at noon and night, so it's better to have a rest.

There is a 4-minute tabata high-intensity routine between classes, and there are a lot of tutorials online. Search and learn by yourself. This action must be standard to be effective. Don't deceive yourself. 1 group in the morning and 1 group in the afternoon. If you are not too tired, you can come to a group before going to bed.

Take a day of exercise and a day off. After three months, you should wear a smaller size when buying clothes.