It is suggested that aerobic exercise (fat consumption) should be given priority to, supplemented by appropriate equipment.

I'll give you a week's training plan.

Monday, warm-up run, 2000 m; Lying birds plus lying birds, the same 3 groups, each group 10; Four groups of sit-ups, 30 in each group; Run 5000 meters

Tuesday, warm-up run, 2000 m; Recumbent push plus oblique push, the same 3 groups, each group10; Four groups of sit-ups, 30 in each group; Run 5000 meters

Wednesday, warm-up run, 2000 m; Lift heel, 4 groups, each group10; Four groups of sit-ups, 30 in each group; Run 5000 meters

Cycle for three days to Saturday

Rest on Sunday

Stick to it for a month, plus diet control, you should be able to achieve the effect of weighing about 80kg and showing muscle contours.

Wish you success!