Aerobic and anaerobic exercise can effectively shape! Run for 45 minutes four times a week, and your heart rate should reach 60% to 80% of your maximum heart rate (the maximum heart rate is 220 minus your age). Do not exceed 80% of it. Strength training is also needed, because muscles consume more calories than fat. According to your requirements, you can choose a small weight and multi-group training method. Each group should choose to reach 30 exhausted weights. Strength training should be carried out before running for about 30 minutes.