The 30-year-old should be on the rise of his career, and he has less time to exercise. In view of this situation, making a fitness plan is for reference only.

Indoor sports can be rich. Push-ups, squats, sit-ups and so on. You can do it, and you can exercise well in a small space.

Try to ride a bike or walk when traveling.

Flexibility exercise is very important. Leg press, you can refer to some yoga practices.

Concentrate on doing intensive exercises, such as aerobics, several groups of strength exercises and playing a game.

You can prepare some simple equipment at home and practice in the gym.

Fitness is a habit, choose exercise according to your own preferences, arrange exercise time according to your own time, and learn to make your own fitness plan.