Weights

Perform 4 sets of each body part with varied rep ranges as shown. Perform a superset of each body part (Supersets are the ones with 0 rest time)

Cardio

Cardio to be done 3 times a week for 20 minutes each session. Cardio should be done at intervals (internal training) like so:

Minute - Level
1 - 4
2 - 4
3 - 6
4 - 6
5 - 7
6 - 8
7 - 9
8 - 6
9 - 7
10 - 8
11 - 9
12 - 6
13 - 7
14 - 8
15 - 9
16 - 6
17 - 7
18 - 8
19 - 9
20 - 10
21 - 4

Schedule

Perform Weights and Cardio on alternate days. Make sure to always follow the pattern throughout your training days : Upper Body -> Cardio -> Lower Body -> Cardio -> Upper Body -> Cardio -> Lower Body -> Cardio.......

Good Luck & Enjoy!