Physical Education

Definitely look into bodyweight programs. Freeletics app has like a million programs with all kinds of difficulties, goals, etc. They're generally similar to what @CjkOvPDwQw recommended. Not sure how monetized it is nowadays, but it used to be pretty decent. Depending on how overweight you are some of the exercises eg squats might be too taxing on your joints. I'd say try them out and if you can't do them with decent form or they're painful for you, don't worry about it and skip them for now. Just do what feels comfortable and healthy for you, as long as you do something regularly and it gets your heartrate up.

Once you've built up your work capacity, got your tendons and joints used to stress again, you can look into real calisthenics if you want to gain strength and build muscle too.

But, I'd say, you should probably also take a good look at nutrition. They say "You can't outtrain a bad diet" for a reason. Working out is always better than not working out, but limiting calories even moderately would probably be the single most effective thing you could do right now. Limiting calories even a bit and increasing workload would be even better and should yield good results in no time.

If your aim is getting healthy, I would say walking and some body weight exercises should be enough.

I would aim to do something like:

1. 1min Jumping Jacks
2. 2x10 push ups
3. 30s High knees
4. 3x5 squats
5. 1min plank

This plan shouldn't take you more than 30/45 minutes. Feel free to change the sets/reps as needed I used the format sets x reps. If the reps are super hard feel free to lower them and when felling confident increase it again !

Good luck on your fitness journey, any question feel free to ask.

Open to Criticism :)

Hi shrike! I think any place to start is a good one here, so:

What do you want to be able to do? What sort of physical things do you like to do? What sort of physical things do you not mind doing?

I personally had a hard time working out inside my house during early COVID, but stepping just outside let me have a space where I could get into that mindset.

If I was starting from scratch, I'd start moving more and doing physical things that didn't cause me pain. Is it possible for you start doing a 20 minute walk each day?

I currently walk around inside my house on lifting days - it helps with soreness, seems to boost my cardio, and lets me read.

I think weight training is a great way to go, but there's no need to rush into it. What weight are your dumbbells?

If I just had light dumbbells, and didn't feel a need to push for heavy weights yet, I'd probably do a circuit that hits the whole body 2-3 times a week. Something like:

Db rdl - 1 set of 5-30
Db goblet squat - 1 set of 5-30
Db row - 1 set of 5-30
Db floor press - 1 set of 5-30

I'd start with a single set of 5 on each (that should feel very easy) and add 5 or so reps each session. Once 30 reps is easy, I'd start the cycle over with 2 sets of 5 (this is loosely based off the Tactical Barbell SE work, but heavily adapted).

There's been a million words written about starting as a beginner, and I don't think there's a wrong way to go about it as long as you get moving, start slow, progress steadily, and give yourself time to grow and adapt.

It's definitely doable!

Im assuming you are very overweight, at a point that bodyweight excersices are incredibly hard.

My first advice would be to start going on daily walks on your neightborhood ( only if it is safe ). Basically get your steps up.

I dont know anything about your diet but i would advice you to stop drinking soda or just swap them for their 0 calorie counterpart (coke zero, etc.). If you eat ground beef, try getting the leanest one etc.. Cooking with less oil ( or using an air fryer! ). In general look for low calorie counterparts.

Making small changes to your routine helps tremendously .