I 15 years old, a senior three student. My height is about 167~ 169 and my weight is 63KG. I want to exercise my muscles and lose weight after finishing my homework every day, and I want to make a detailed plan. Push-ups are in groups of 30. If you can do more, you can increase the load. Can exercise chest muscles and arm strength. Sit-ups can be done in groups of three for one minute at the fastest speed. You can also exercise abdominal muscles. There is also in-situ high jump, that is, you can exercise bouncing and abdominal muscles to play basketball. Even this is good for high school students. It's enough to keep learning so much.