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Cardiovascular Exercises
Any bodily movement that pumps your heart beat consistently in simple terms a cardio routine. It is an inevitable part of your exercising routine, you must do each or most of this during your scheduled work outs. It is not necessary you do it for 60 minutes.  20 minutes of rightful effort will show results. Some of the Cardio examples are walking, jogging, swimming, cycling, aerobics (steps), kick boxing and any team sports.
 
My Favourite is  'Swimming' alongside 'Cycling' ofcourse . Specially, if you are very new to Exercising , swimming will keep you motivated enough because it is different. I highly recommend it to those who have knee injuries or any other ailment unlike running where you can feel the impact of every step, here since you are inside water you wont feel the heat. You can try 'walking' inside a pool and include  a few 'jumps' and ' stretches' too.  It is a good idea if you want to help your mom or dad to pick up their health. Swimming is a total body work out too, anybody can do it. Kids as little as 2/3 weeks float on water with no extra effort required did you know that ?
Let me give you an example, a Possible way you can include this during your lunch hours.
First 3 weeks of Cardio sessions @ Gym (nearly 9 hours @ 40 minutes a day):
 

• 4 minutes: Pick your Back Pack put on your sneakers throw those office shoes, boots, sandals whatever you are wearing under your desk and reach the gym. You can change at your office if you are  comfortable or do it in the gym.  There are usually change rooms ( just be mindful as the clock is ticking )
• 12 minutes  - Run on the Treadmill, you can choose to run at a consistent speed and elevation. 6.0 -6.5  speed with an elevation of 1 or 2 is a good start, you can pick it up next week
• 2 minutes - break - take deep breath; drink some water and lie down on the floor hugging your knees.
• 12 minutes - Cycle / Cross Trainer -  again choose a speed that is convenient and cycle non stop until the 60th second touches the end of 9th minute.
• 2 minutes -  stop - do  anticlock direction at a very slow speed, almost nothing compared to what you did the previous 9 minutes, this soothes your knees.
• 6 minutes - find an equipment that will help you work out your abdomen , else quickly lie down on the floor facing up and cycle in the air , 20 pedals in 3 breaks must be your goal. remember this is the most important part you may slow it down to 10 cycles but, do not miss it .
• 3 minutes -  Stretch yourself - most effective one is to keep your body loose,  stand up take a deep breathe and exhale by swing your arms by your side, pulling yourself all the way down facing the floor , You are doing it right if you feel your hands going high up behind you , with your palms facing the ceiling  and your face almost touching your thighs.
• You now, have five minutes to pull your self back to your desk at office and 20 minutes left to have your lunch. I would advice you to give atleast an hours break before and after gym . you can have liquids that such as fruit juice /water/ energy drink to help keep your body  from dehydrating but don't fill yourself with food. You don't want your body to be busy digesting when you want it to be burning do you?

The simple rule is you have to work out a minimum of 20-30 minutes of cardiovascular exercise at least 3 times every week.

Weight Training
It is important for both men and women to include 25 minutes of weight training at least twice a week.
It is a baseless myth that women should not do this and that this leads to building muscles making you look bulky ( like a man). It is absolutely important for anybody planning to lose that weight and regain a toned body to do weights because lifting weights is the only way anybody will replace lost muscle and avoid further muscle loss. If you are not aware, with ageing we all lose muscle mass. For eg. our shoulders that are straight like a ruler start bending downwards , our back bends forward and we find it difficult to balance on one leg and a few of have never jumped in the last few years.
 
Men new to weight lifting please be gentle with yourself, don't move to a higher weight until you are comfortably breathing with the current one. After all you are working out for good health and looks definitely less matter. I know one of my friends who has seriously injured his back and now requires at least a year and a half to be able to sit up straight. It is a pity but not all of us can be muscular, our bodies are simply different. Some of us take longer than others and many of us are stronger enough without muscles even though we don't look like Arnold from terminator. So, my advice is ..take it easy.

Heal & Relax, say Om........
 
A 30 minutes session two times a week will do wonders.
Here is where we try pilates, yoga, tai chi, meditation and all other relaxation methods. The purpose of this entire session is rejuvenate and spiritually heal the body from all the pains it has gone through. We listen to our bodies, build our concentration, relieve the stress, stretch our muscles, correct our breathing and simply relax. As if you are all of a sudden out of a war zone into a very calm environment. Allow the thoughts to simply float through you mind don't think about anything , if anything is getting any higher attention , stop and ask why ? it will disappear. It is a shut eyed session if possible and back floating in a water pool is simply the best one in the entire series.
 
To heal and relax is equally important for the body, it is a natural phenomenon every night and with a conscious attempt for about an hour every week, you will start feeling the peace and lower your self esteem that bothers you many a times