How to improve body shape?
Add 30 minutes of cardiovascular activity on most days. Cardiovascular activity is an important part of any fitness improvement program.  150 minutes of exercise per week (or 30 minutes per week for five days) is recommended, so try to incorporate this activity into your routine. Program.
Plus, you can do 75 minutes of cardio. For example, you can box, climb stairs, or run for 15 minutes 5 days a week.
Remember, longer workouts are better. If you can get 300 minutes of moderate aerobic activity per week, you’ll get more health benefits than 150 minutes per week.
Increase strength training.
Strength training is also important for physical fitness, but you only need to do it twice a week. Make sure these two exercises target all of your major muscle groups, including your abs, arms, back, chest, glutes, legs, and shoulders. The two sets of exercises don’t have to focus on all muscle groups at the same time.
For example, exercises can target the arms, back, chest, and shoulders. Other exercises may focus on your abs, glutes, and legs.
Attend class. Participating in sports can also provide a good workout and a social outlet. Group lessons can also help you become more motivated than taking lessons alone.
Try signing up for practical classes such as:
Find small ways to move more. Adding a little exercise to your day can also improve your health. Even if you only have a few minutes, you can use that time to add some physical activity to your day. 
For example, you can sit still during business breaks, park your car away from the supermarket entrance, or take the stairs instead of the elevator. All these small changes will help improve cardiovascular fitness and increase strength.
Set goals. A fitness goal or set of smaller goals you are working towards will help you stay focused and motivate you.  Make sure the goals you set are SMART (specific, measurable, actionable, realistic, and time-bound). 
For example, if you want to exercise every day, you can set a goal: “This week I’m going to do a brisk walk every morning for 30 minutes.”
Track your progress. Tracking your fitness progress is a great way to stay active. Tracking your progress also makes it easier to tell when you’re hitting your fitness goals. You can track your progress in a number of ways. Some fitness tracking methods include:
Weight and/or Body Measurements
How much weight can you lift?
How many sit-ups/push-ups you can do.
Your ability to hold difficult positions (such as planks) for a period of time.
Start small. Although this happens rarely, the risk of heart attack may increase if you engage in vigorous exercise after sitting for a long time. So it’s best to slow down and start with something less energetic, like walking, swimming, or biking. 
A slow start also helps reduce the chance of injury that can interfere with your fitness efforts.
Over time, you can increase the intensity and duration of your activity, such as changing from walking to jogging, or biking on flat ground, biking on hilly ground, or swimming for 45 minutes instead of 30. 
Start with smaller, more attainable goals to help people stick to their plans. It’s hard to insist on radical change – find what you like, find what works.