Cardio: 30 minutes, five days a week.
Work out in the morning—doing so will jumpstart your metabolism for the day, and increase the likelihood that you'll stick with your plan. Aim for an exertion level of seven, which means you feel like your body is working fairly hard but you can maintain the pace for the rest of the workout; you're breathing deeply, but can still carry on a conversation.
Strength Training: Three days a week (on nonconsecutive days).
For each of the eight exercises below, do two or three sets of eight to ten repetitions. Select a weight that causes your muscles to slightly burn after repetition number six or seven; it should be challenging to complete repetition ten. Otherwise, the weight isn't heavy enough. Between sets, don't take more than 15 to 30 seconds of rest.
THE BASIC EIGHT STRENGTH EXERCISES:
How to do a squat correctly.
The right way to do a lunge.
How to do the dumbbell chest press.
The right way to do a shoulder press.
Train your chest muscles with the butterfly.
How to do a dumbbell fly.
The correct way to do a biceps curl.
Tone the upper arm with the triceps extension.