The following is a full-body exercise plan.
1.30 to 40 minutes variable speed operation
2. Push-ups are in groups of 20, with 5 groups each time.
3. Sit-ups are in groups of 30, with 5 groups each time.
4.50 people squat down in groups, 3 groups at a time.
5. Pull-ups 10, 5 groups at a time.
If you can't finish these actions at first, you can reduce the number and number of groups. You don't need to exercise every day, and you don't need to practice five movements every day, but you need to make sure that each movement is at least twice a week.
Supplement: Running and swimming are both good aerobic exercises, but swimming is slightly limited by the venue. Your purpose is to strengthen your whole body strength and improve your physical fitness. You can do both, just choose one at a time. It is very important to ensure exercise time.