Strength training: practice one part of the body every day, such as legs, chest, shoulders, arms (this can be divided into two days, two heads a day and three heads a day), back and abdomen (abdominal muscles are recommended to be inserted between these parts, so you can practice it several times more, because abdominal muscles are difficult to practice), and basically ensure that you can circulate all over the body once a week.
Variable speed running: running at 7.5km/h for 5 minutes, then running at 8km/h 1 min, then running at 8.5 for 1 minute, then running at 9 for 1 minute, and so on, until it reaches 12km/h (or until it can't run at all), it may not work at first, but every day.
According to this kind of training, as long as you can persist in doing it every day, it will definitely have an effect after one month, and it is very significant. At the same time, we should combine a reasonable diet, such as not eating greasy food (not eating pork, eating less beef and chicken), not eating barbecue, not drinking, eating more vegetables, properly supplementing fruits, eating three meals on time, not staying up late, not drinking, eating more whole grains as the staple food, eating less polished rice and fine noodles (not eating) if we eat too much, and properly controlling our appetite. Eight points is enough.
By the way, if you can't insist, it's nonsense to say these things. The effect of fitness can be at least one month or one quarter. Relax if you have a little effect, which is equivalent to practicing in vain.