Aerobic exercise, strength training and core training should be considered comprehensively in the training plan of fitness and fat reduction. The following are suggestions for daily practice arrangements:

Monday: Full-body strength training, including squat, bench press, handstand rowing, push-ups, dumbbell belly roll, etc.

Tuesday: HIIT aerobic training, including interval running, skipping rope, climbing stairs, swimming pool training, etc.

Wednesday: Core training, including flat support, sit-ups, inverted overhead support, etc.

Thursday: Aerobic training such as running, swimming and cycling lasts for 30-60 minutes.

Friday: Split strength training, including squat, bench press, hard pull, dumbbell flying birds and so on.

Saturday: Yoga, Pilates and other stretching exercises help to relieve muscle soreness.

Sunday: rest day, so that the body can be fully relaxed and restored.

It should be noted that the adaptability of the body is limited, so don't overtrain, just train 3-4 times a week, and the training time should not exceed 1 hour each time. Moreover, diet is also very important. Pay attention to balanced nutrition, control calorie intake, increase protein intake, follow scientific dietary principles and help reduce fat.