The routine consists of push-ups, sit-ups, pull-ups and running. If you have bad knees you can substitute a bike just triple the distance that you would run. To start off, if you have not been active for a while (a month or more)you will separate your muscle endurance and cardio.
I will cover the muscle endurance first. 30 pull-ups, 100 push-ups, and 80 sit-ups. In that order all with a three minute break in between. Some of you might be thinking that’s a lot others maybe not enough. All these numbers are subject to revision. If you can’t do one pull-up, stand on a chair and help yourself out. If you can’t do 10 push-ups, go to your knees. If you can’t do 25 sit-ups, do crunches. That being said, don’t cheat yourself. You only get what you put in.
Next comes the cardio portion. For a lot of people this is the tough one to do. It’s time consuming, boring, and you sweat. Out of all the workouts I’ve read, no one has mentioned this. I can lift weights for an hour and not sweat so much that a shower is absolutely necessary. Running, or any cardio for that matter, has to include a shower. So find a time that is conducive to a shower and do your cardio then. Cardio is really all about distance. I go for a minimum of two miles. Again, you can work up to that, but don’t cheat yourself. Many people would be amazed the distance they can go.
Now then, when you are first starting out, I would recommend doing running on Monday, Wednesday, and Friday. That would leave muscle endurance for Tuesday and Thursday. I always take the weekends off, but just a side note, muscle and general fitness levels start to deteriorate after 72 hours. Once you get comfortable with the workout, do both the cardio and muscle endurance on Monday, Wednesday, and Friday. Eventually work up to four or five days a week never having a 72 hour break in between.
That’s it! Follow that workout and in a couple weeks you will notice an good change in your physique and an overall gain in your energy level. Work with the numbers of reps and distance with your perspective level and every week add a little more till you are at the level I state in the article. From there anything you add is on you and what your goals are. Enjoy!