Workout schedule

Monday, Wedensday and Fridays are in the gym, which is after work at 4 PM.
Tuesday and Thursdays are outside around 6 AM.

Monday 4pm:
5 min warmup (Jogging)
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Jogging, or cycling)

Tuesday 6am:
5 min warmup (Jogging)
20-25 min HIIT training: 8 x 30 sec sprints, 1 min walk between every sprint
5 min cooldown (Jogging)

Wedensday 4pm:
5 min warmup (Jogging)
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Jogging, or cycling)

Thursday 6am:
5 min warmup (Jogging)
20-25 min HIIT training: 8 x 30 sec sprints, 1 min walk between every sprint
5 min cooldown (Jogging)

Friday 4pm:
5 min warmup (Jogging)
Full Body Workout
This includes: Legs, Triceps, Biceps, Upper back, Lower back, Breast, Abs and Neck.
5 min cooldown (Jogging, or cycling)

Rest days:
Saturday and Sunday

As my condition hopefully increases, I'm adding more sprints in the HIIT training.