Its always good to have structure. It givers you a goal to aim for and a mental map of how your going to go about it. This rings especially true for a fitness plan, you need to have an idea what your going to do each week to motivate yourself to get out there and get moving in terms of fitness.
Therefore I have come up with a little guide which can help you draw up a fitness plan for the future, its something that can be done at the beginning of each week or each month depending how long you want to plan ahead for.
3 Types of Exercise
For me there are 3 main types of exercise you will want to fit into a fitness plan:
1 - Short Intense Workouts (Resistance either Bodyweight or with weights)
2 - Lifestyle Cardio (longer but lower intensity)
3 - Lift something Heavy (Probably need a gym for this one)
If you can mix these up and fit them all in at least once each week you will be fine. 3 workouts a week is enough when your first starting an exercise regime.
No Access to a Gym?
If you don’t have access to gym then you will need to stick to Body-weight Exercise and Lifestyle Cardio. This is still a great solution just try and get at least 3 sessions in per week. This could look something like this:
Monday: 6 Sets of Sprints with 20 Pushups at the end of each sprint.
Wednesday: Body Weight Circuit of Pushups - Squats - Chinups or anything from the following sites:
If on the other hand you do have Access to a gym then I would recommend throwing in one day of Heavy Lifting and trying to improve your strength. This will really allow you to gain some size and volumize your frame.