The landlord's problem involves two areas, weight loss and fitness, and the more practical solution is aerobic exercise+anaerobic exercise.

Aerobic exercise accelerates metabolism to lose weight, while anaerobic exercise destroys muscles to gain muscle.

The specific plan is as follows

1 Get up early to warm up and jog 10 minutes or 1.6 kilometers (the amount of four laps in the playground), and a slight sweat is appropriate.

2 middle-speed running 1 km or 5 minutes,

3. Jogging 10 minutes is not a kilometer.

4 medium speed+low speed+high speed sprint, five minutes

Drink 100 ml hot water before running and 100 ml after running. There are both anaerobic running and aerobic running, and it will be effective for the landlord to lose weight for one to two months. I have lost four pounds in two weeks. I hope it works for you. I also worked hard at typing, so you adopted it.