Training day: aerobic warm-up for 5- 10 minutes, anaerobic for 20-30 minutes and aerobic for 20-30 minutes.
Rest day: take oxygen for 20 minutes.
If it is to improve metabolism:
Training day: 5 minutes anaerobic or self-weight warm-up, 30-40 minutes anaerobic, stretching time to master.
Rest day: yoga+aerobic for more than 40 minutes or aerobic for 20 minutes.
If the goal is to lose weight:
Aerobic long-distance running for 40 minutes every day-1 hour
Anaerobic day 10 minute aerobic warm-up +20 minutes anaerobic +20-30 minutes aerobic.
Aerobic days and anaerobic days alternate.