Get up in the morning, warm up a little, stretch and start jogging. Remember to jog for more than half an hour, then do more than 50 push-ups and sit-ups, and keep it above 120 (you don't have to get up 20-30 times at a time to continue). Conditionally do pull-ups and arm flexion and extension. These are all above once 10, and then gradually increase the number of dumbbells. Then you can ask me more about the easy parts.
I don't know your diet. I guess you are overweight. In fact, at your age plus exercise, you can eat anything. But since you are overweight, I suggest you stop eating snacks. Don't eat too much meat at every meal. Eat more beef, fish and muscle. At the same time, cancel a vegetarian dish for every meal. Hehe, it is enough for you to eat less salt, oil and sugar. Don't touch nutrients. Let's stop here.