Either 30 minutes of cardio or 1 hour of weight lifting daily. Be humble, patient and listen to your body. Cardio Moderate intensity, the whole idea of cardio is to be able to do it every other day without getting injured. Also a goal can be to burn 200-250 calories (a small snack worth).
30 minutes of a cardio machine or 1 hour walk outside.
Treadmill - incline set to level 10-12. Speed set to 2.5-3.
Elliptical - level 8-10.
Stationary Bike - set resistance to be moderately strong.
Weight Lifting
1 hour of egoless lifting, 2 days worth of different exercises.
Alternate between Day 1 and Day 2.
Keep track of weights and repetitions.
To know when to increase 1+ repetition - do each exercise with the same weight on 5 separate occasions. Afterwards, increase by 1+ repetition - until 25 repetitions is completed on 5 separate occasions.
Afterwards, increase weight by the next factor and go back down to 20 repetitions and repeat.
Day 1
Bench press - 3 sets of 20 repetitions.
Isolated bicep curls - 3 sets of 20 repetitions.
Triceps pull downs - 3 sets of 20 repetitions.
Seated machine chest extensions - 3 sets of 20 repetitions.
Day 2
Bench press - 3 sets of 20 repetitions.
Lateral pull downs - 3 sets of 20 repetitions.
Standing dumbbells Delt flys - 3 sets of 20 repetitions.
Kettlebell rows (with bench) - 3 sets of 20 repetitions.
*Note that there is no leg day - cardio will serve as your leg work out.