Instructions
Planning
Step1
Sit down with a weekly calendar and determine how many days of the week you are willing to exercise. Step2
Decide what specific type of exercise you want to engage in. For instance, cardiovascular exercise will help you lose weight, whereas lifting weights will primarily build muscle. Step3
See Section 2 for devising a cardiovascular exercise plan. Step4
See Section 3 for devising a weight-lifting program. Step5
Commit yourself to exercising according to your plan. This is the most important step. Step6
Follow your schedule for at least one month. The results you'll see after four weeks should be enough to keep you motivated. Cardiovascular Exercise
Step1
Incorporate 30-minute exercise sessions into your schedule. Thirty minutes of daily exercise is more than adequate for most people. Step2
Decide on a form of cardiovascular exercise for a specific day of the week. Using a treadmill or stair-climbing machine, jogging, biking, and swimming are all effective forms of cardiovascular exercise. Step3
Stretch and warm up for 5 minutes before beginning any activity. Step4
Exercise at a moderate pace for 20 minutes. Step5
Follow with a 5-minute cooldown. Step6
Change your schedule to accommodate longer exercise periods when appropriate. Step7
Stick to your schedule. Weight Lifting
Step1
Set aside 45- to 60-minute workout sessions for lifting. If you don't spend a lot of time socializing or resting during your workout you can get a good session of lifting done in that time. Don't rest more than 60 seconds between sets. Step2
Begin by performing total body workouts aimed at conditioning every major muscle group (upper body, lower body and back). Balanced development is extremely important. Step3
Split your workouts as you become a more experienced lifter. This will enable you to better concentrate on specific muscle groups and areas. A common split that targets every major muscle group is: chest and triceps, back and biceps, shoulder and legs. Step4
Rest your muscles between sessions. Allow each muscle group at least 48 hours of rest between sessions. Your muscles can't grow unless they have time to rest and heal. Step5
Tailor your schedule to best satisfy your goals. Step6
Stick to your schedule. 
