You can do it. You can jog for an hour without a treadmill.
1. Run 10 minute, walk 10 minute, run 10 minute.
2. Jogging for 20 minutes by bike is 10 minute.
3. Do not drink water after exercise 1 hour.
4. Stand for half an hour after dinner.
Don't eat after 9: 00 pm, bananas and fruits are ok.
6. Keep a normal life.
ask a question
If you want to increase your muscles, I will give you a training plan.