(1) Warm up with aerobic fitness equipment for 5 to 10 minutes, such as jogging on a treadmill 10 minutes or stepping on an elliptical machine 10 minutes.

(2) Use fixed strength fitness equipment or free strength equipment to train 2-3 muscles of the body for 45 minutes, and arrange 2-3 exercises for each muscle, with 3-4 groups for each exercise, with 8 ~ 15 exercises for each group. In the early stage, it is recommended to focus on fixed equipment, so that you can find the feeling of the target muscle exerting force, and then avoid injury, and then weigh freely after you are familiar with it.

(3) Make a feasible long-term plan according to your own time. If you get started, it is more reliable to practice three times a week. The commonly used training methods are chest three, back two, shoulders and legs, and three themes of cyclic training.

(4) Chest exercise: flat dumbbell bench press-tilt dumbbell bench press upward-tilt dumbbell bench press downward-flat, tilt dumbbell bird upward and tilt dumbbell downward-Smith bench press-clamp chest with stretcher.

(5) Three-head training: single-arm dumbbell rowing-sitting rowing-rope pressing-Smith pole narrow push.

(6) Back training: Support pull-ups-high pull-downs-hard pull.

(7) Practice abdominal muscles: supine and crouching-supine leg lifting-belly rolling.

(8) Shoulder training: push-front flat lift-side flat lift-bend over the bird.

(9) Hip and leg training: load-bearing goats stand up (hip position)-Smith shoulder pole squat/free shoulder pole squat/anti-Huck squat/kettle bell squat-straight leg hard pull/Romanian hard pull-leg lift-load-bearing hip push (it is recommended to do unilateral hip bridge with one leg high)-lunge squat-split leg squat.

2. Aerobic exercise to reduce fat

(1) 12 minutes of freestyle can consume 836KJ of calories.

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time.

(2) Variable speed running to lose weight

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat. This is because the energy consumed by the human body mainly comes from sugar and fat when exercising. In short-term rapid and large-scale exercise, sugar is mainly consumed, while in long-term moderate exercise, fat is mainly consumed.

(3) Climbing stairs to lose weight

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

(4) Dancing to lose weight

Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.