1, reducing fat means reducing fat, and increasing muscle means increasing muscle. It is difficult to do it. At the same time, the fat is lost and the muscles are clear.

2, 173CM, the standard weight should be around 68KG, you don't weigh much.

3, the body has not warmed up, you still let yourself run for 20 to 30 minutes, the pressure on the knee joint will be considerable. 10 is enough to warm up, not just running to warm up.

After finishing the equipment, almost the body began to use fat to supply energy. This time is the best time to lose fat. Doing aerobic exercise 15 to 30 minutes is actually enough.

5, the body is prone to water shortage in summer, pay attention to hydration.

6. Don't forget to relax after exercise.

7, to lose weight to grasp the low intensity, many times, for a long time, with diet, living habits, can achieve twice the result with half the effort.

In addition, because of your incomplete information, I can't make a fitness plan for you. Maybe I am a little irrelevant, but what I do is to give you a scientific direction and a large-scale guidance.

An effective fitness plan should include

1/ Warm-up activities before fitness

2/ Reasonable arrangement of fitness actions, such as taking a few days off, what actions to exercise on which day, etc.

3/ Matters needing attention in each action, appropriate picture display and video display, and the number of groups, the number of groups, rest between groups and intensity control, etc.

4/ Relax after fitness

5/ Diet coordination after fitness, three points for exercise and seven points for diet.

6/ Cooperate with living habits and good living habits to develop good fitness habits.

See for yourself whether the exercise plan you are using now includes these aspects. Effective fitness programs are not copied online. A thoughtful fitness respondent will not write a fitness plan so easily. Fitness programs are the most effective. Starting from his own detailed information, and then making a targeted fitness plan, you can achieve twice the result with half the effort.

In view of the above, adjust your plan, hoping to help you. I don't want to share. You don't have to give it to me. I just want to do something with my knowledge.