Most exercise plans recommend working out for five days of the week and taking two days to rest. Depending on your current fitness level, you may want to commit to doing light exercise every day or more intense exercise every other day. Rather than overdo your workouts, focus on being consistent and sticking to an exercise plan that is realistic and specific to the needs of your body. Create a workout schedule so you are exercising at the same time every day. This could be every morning at the gym before work, every other day during lunch, or every night several hours before bed. Look at your schedule for the week and pencil in workout time so it is part of your day and you cannot miss it or forget about it. Start every workout with light cardio as you never want to stretch or put stress on cold muscles. Do a light five to ten-minute jog in place. Use a jump rope and jump in place for five minutes. Or, go for a ten-minute run to activate your muscles and break a sweat. It's important to stretch your muscles after your five to ten minute cardio warm up so you do not injure yourself while doing high-intensity exercises. You should also stretch for five to ten minutes at the end of your workout. Stretching will keep you from pulling your muscles or harming your body. Do basic leg and arm stretches so your bigger muscles are warmed up and ready to work during your exercise routine. Practice lunge stretches, quadricep stretches, calf stretches, and butterfly stretches. HIIT is an exercise program that alternates intense exercises with short intervals of recovery or rest. This type of exercise will help you burn fat fast. High-intensity exercises force your body to use the sugars in your body and allows you to burn fat faster than low-intensity workouts. You will also use stored body fat during the recovery phase, which will reduce your stored body fat. You can perform HIIT exercises with gym equipment, or an exercise mat and a few free weights. There are several popular HIIT programs, including:  The Beach Body...

TL;DR in Indonesian:
Berkomitmenlah untuk berolahraga selama tujuh hari. Lakukan pemanasan dengan latihan kardio ringan. Lakukan peregangan setelah Anda pemanasan dengan latihan kardio dan di akhir olahraga Anda. Lakukan latihan interval intensitas tinggi (HIIT). Bergabunglah dengan tim olahraga atau liga rekreasional. Ikuti kelas kebugaran.