First of all, it is clear that the elimination of fat is systemic, and local fat cannot be reduced through local exercise. If you want to lose weight through exercise, it is not enough to deepen squats only by opening and closing jumps, because one of the important purposes of losing weight is to make your body better, so the upper body also needs strength training to improve your body shape.

People are metabolizing and utilizing fat reserves at any time. Even when sleeping, the proportion of fat providing energy is different, so there is no problem of losing fat by exercising for half an hour.

Soreness is normal, which is called delayed soreness. It is caused by the damage and cracking of muscle fibers during exercise. It appears about 24 hours after exercise and takes 48 to 72 hours to disappear. As the body's adaptability to exercise increases, this feeling of soreness will disappear.

The most effective training method, personally, I think it is best for beginners to download a hardcore fitness app, with its own training plan and action demonstration, community, punching in to supervise themselves, food guidance and expert consultation.