From my own personal experience, I insist on jogging for 20 minutes after work every night, about 3 or 4 kilometers, then walk slowly 10 minutes to get home, and then practice squats. Don't bear it, I don't think I can bear it. I can't bear the burden anyway. Take a shower and eat. One hour-two hours before going to bed at night, do 20 push-ups, 100 sit-ups. A month later, I lost weight, about 8 kg, and my body became stronger than before. This is the exercise and fitness method I advocate. If you encounter rain and snow, you can practice skipping at home, which is also very good. Just when I was skipping rope, I felt a little sore a few days ago, but I will be fine in the future. My wife skipped rope for a month every day and lost weight 10 kg. It is estimated that it is easier for women to lose weight.