Hello, you can grow your muscles wherever you practice, but losing fat can only reduce your whole body. So I suggest you take aerobic exercise as the main exercise, supplemented by anaerobic exercise. You can jog three times a week for more than 30 minutes each time. At the same time, pay attention to stretching muscles before and after exercise, be sure to jog, and chat while running. At the same time, arrange other time to do some anaerobic exercise, go to the gym if possible, or try push-ups or dumbbells if not. If you practice hip, you can squat or squat, and you can also squat with weight later. As the saying goes, no squat, no ass. Finally, I wish you good health and smooth work.