Your exercise regime should be based on regular moderate exercises like walking, biking or skating. During these exercises you can set a brisk pace, but you should be able to carry out a normal conversation without panting or feeling faint. This way you ensure that you stay in the optimal fat burning zone. Just walking 30 minutes every day is easy to keep up, clears your head and recharges your energy levels.
On top of that, it’s healthy to lift some weights (preferably your own body) and do some sprinting a few times a week. This will help you build muscle mass and keep your cardiovascular responses healthy. These exercises should be short and intense. Make sure you have an apple or orange ready to bite into if you get the munchies afterwards.
When you exercise, don’t worry about reps or speeds or distances. Make regular exercise a habit. It doesn’t matter if you can do 3 push-ups or 300, as long as you put in time and real effort. Exercise within your ability. If you push yourself just a little bit every time, you will find yourself improving.