The best solution is to get a personal trainer. They'll be able to guide you through all the exercises and provide motivation to keep you going. It's a good idea to get at least one session with a personal trainer since they can customize a program for your needs.

If you don't have access to a personal trainer, you can still create your own program. To get the most effective workout, you need a regimen that combines weight training and aerobic training. You need the weight training to gain muscle mass to burn fat and you need the aerobic training to burn fat and increase endurance during workouts.

Recent studies have also shown that combining interval training into your workout will help increase your stamina and endurance and therefore muscle mass. The idea behind interval training is to warm up, stress your body, followed by a short interval of rest and then another high stress session. During the rest period, make sure you don't let your pulse return to your resting rate.

Btw, If you haven't exercised in a while, you need to gradually ease back into a regular program. Start out with light exercises and allow a day or two of rest between workouts.