In fact, as long as you run, it will have an effect. In fact, it is best to run one way (preferably in the suburbs, and not less than 5 kilometers at a time, preferably 10 kilometers), because you can't go back (home) until you finish it, and there are no buses and taxis. In short, there is no car. You can only run, and you can't go home without running, because people can only explode their potential in a stressful environment.
Running in situ only solves the air pollution caused by outdoor running laps. If the intensity is not enough, for example, running in situ for 30 minutes, with an average of 80 steps per minute, each step is about 0.3~0.5 meters, which is only about 720~ 1200 meters.
Therefore, it takes 1 hour to run in place: jog for 20 minutes to warm up, and the stride frequency is 40 times/minute; Run at a medium speed for 20 minutes for initial heat consumption, with a step frequency of 70 times/minute; Run fast 10 minute, consuming a lot of heat, and the pace frequency 100 times/minute; Jogging 10 minutes, adjust your body to prepare for the finish, and the pace frequency is 40 times/minute; End.
With the above method, 1 month is definitely effective. Of course, the regulation and control of diet is indispensable. Your favorite high-fat foods (such as red meat such as pigs, cattle and sheep) will gradually replace low-fat and high-protein foods (white meat such as fish, chickens, ducks and geese, reducing the intake), and then eat some low-calorie foods with crude fiber (such as konjac and vegetables).
Combining diet with exercise, I wish you reach the standard of your hand as soon as possible.