Wanting a good exercise routine to lose weight and gain muscle

Start with cardio, secure that, then strengthen yourself..

Do rowing and walking warm up, for ten minutes each, do it in intervals until you can do it in one.  
You’ll know you’re doing it right, when you’re sweating bullets and aren’t really feeling exerted, it’s actually pretty-strange because when I ran for performance I didn’t sweat that much.. 
Do 30 minutes of resistance training all round, 5 minutes of attempting negative pull-ups, 15 minutes of deadlift.

Eat cereal an hour before, eat a banana 30mins before, drink plenty of sips of water during, eat banana and chocolate milk after, eat a load of scrambled eggs on toast with avocado and some cayenne pepper (if you’re not allergic) 30 minutes later, wait until evening (meaning that you’ll be hangry all afternoon because if the lack of carbs) and eat a regular meal. Rinse and repeat 5 days a week.

In a month or two you won’t need intervals..

Thats what I did, and I went from not exercising for 4-6 years, to meeting Royal Marine requirements save for Pull ups in two months..

Start with cardio, secure that, then strengthen yourself..

Do rowing and walking warm up, for ten minutes each, do it in intervals until you can do it in one.  
You’ll know you’re doing it right, when you’re sweating bullets and aren’t really feeling exerted, it’s actually pretty-strange because when I ran for performance I didn’t sweat that much.. 
Do 30 minutes of resistance training all round, 5 minutes of attempting negative pull-ups, 15 minutes of deadlift.

Eat cereal an hour before, eat a banana 30mins before, drink plenty of sips of water during, eat banana and chocolate milk after, eat a load of scrambled eggs on toast with avocado and some cayenne pepper (if you’re not allergic) 30 minutes later, wait until evening (meaning that you’ll be hangry all afternoon because if the lack of carbs) and eat a regular meal. Rinse and repeat 5 days a week.

In a month or two you won’t need intervals..

Thats what I did, and I went from not exercising for 4-6 years, to meeting Royal Marine requirements save for Pull ups in two months..