This workout plan is designed for guys getting ready for football, but can be used by anyone wanting to get in good shaped. Ripped, but not exploding muscles. 

This group of exercises is for conditioning.  It is also for practicing karate.

Designed to do around the house for low impact. I have really bad knees and shoulders. This is designed to tone with low impact on knees and shoulers. The weights are dumbbells start off with 3lb weights and slowly increase as you build strength. The floor presses can be use heavier weights than the standing rows, squats, and bends. Do 10 rep of Rows then 10 standing crunches same thing for the squats. Floor 10 press then switch to 10 leg left do 8 sets of each. Then 10 alt press and 10 hip lifts 8 sets. I do all of these to music. So what ever you fit in during the duration of a song just alternate row / crunchs, squats / crunchs, press / lifts. The only thing I dont alternate are the bends. Straght up 100 of those alternating side to side. Walk first for 30minutes - 60 minutes come in hydrate and then do the strength traning. Whatever fits your time the best. According to most info out there for trying to lose weight you need an hour of excersis a day.