as far as for workout, they should be short (less than 30-40 min), and very intense,
lift heavy things 2-3 times a week.
do HIIT cardio in between.
always do a 2-5 min warm up to get the blood flowing, some light jogging in place, jumping jacks, whatever and some dynamic stretching…
lift heavy – compound exercises like squats, deadlifts, presses these hit a lot of muscle groups at the same time and signals your body to burn fat and create muscle (which burns more fat If you are afraid of squats, deadlifts, presses, start with the machines that mimic these exercises but lift heavy 5 sets of 5 reps (if you can do more reps, you need heavier weight!) 90 seconds rest in between choose 3 exercises, every session should hit lower body, upper body, back (make sure to switch the exercises each session)
HIIT cardio High Intensity Interval Training (similar to Insanity) Try this next time you go to the gym – for 10 rounds on the elliptical or bike or treadmill or if youre ambitious the stairmill – 30 seconds slow pace, 30 seconds all out sprint. All out is full clip, you should not be able to hold a conversation it should be as fast as you possibly can go and the next all out should be a little faster than that.
10 rounds and your done with your workout in less than 15 minutes… stretching might add another 5… so less than 20 min
If your really sore you should take a day or two off… I like to do mon-fri workout and the weekends off
if you don’t do any of this … i would understand.