The training time is long enough, but the intensity is slightly lower. Give you two suggestions: First, the number of times and groups of push-ups and sit-ups can be the same, but the completion time of each group and all groups should be specified. Complete each group and all groups in the shortest possible time. Then through the accumulation of training dates, the training time, interval rest time and total training time of each group are gradually shortened. Second, aerobic exercise after meals, fast walking can be the same, the speed has changed, you can do a 30-meter variable-speed turn-back run, come back slowly, and use medium or high speed quickly. Use medium speed or medium speed. The total aerobic time is not less than 90 minutes. Pay attention to eating less staple food and sweets in the diet. You can also keep your current diet unchanged, and only slightly increase your intake of protein.