As an overweight person we are going to focus mostly on both cardio and weight training, here are some exercises for that!!!

JOGGING

JOGGING

Go for a jog for 15 mins straight if you can, if you're still full of energy you can extend by 5 mins

BENCH PRESS

1. Lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder width. The bar should be directly over the shoulders.
2. Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.
3. Keep your core engaged and maintain a neutral spine position throughout the movement. Avoid arching your back.
4. Slowly lift the bar or dumbbells off the rack, if using. Lower the bar to the chest, about nipple level, allowing elbows to bend out to the side, about 45 degrees away from the body.
5. Stop lowering when your elbows are just below the bench. Press feet into the floor as you push the bar back up to return to starting position.
6. Perform 5 to 10 reps, depending on weight used. Perform up to 3 sets.

WEIGHTED SQUATS

1. Stand with feet about hip or shoulder-width apart. If using a chair, place it behind you and stand in front of it. Tighten your abs.
2. Bend the knees and slowly squat towards the chair.
3. Send the hips back, while keeping the head up and the torso straight. You can extend the arms if that helps with balance.
4. Pause here, or sit briefly on the chair, and then contract the glutes to lift up out of the chair and begin extending the legs.
5. Extend the legs fully until you're back to standing position, but don't lock the knees.
6. Repeat this for 1–3 sets of 10–16 repetitions.

BICEP CURLS

hold a dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position.

LAT PULLDOWN

1. Grasp the bar with a wide, overhand, knuckles-up grip. Other positions and grips are possible but start with this standard position.
2. Pull the lat pulldown bar until it's approximately level with the chin. Exhale on the downward motion. While shifting slightly backward is OK, aim to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can't move downward anymore without moving backward. Be sure to stop at that point and do not go lower.
3. Squeeze the shoulder blades together while maintaining square shoulders.
4. From the bottom position with the bar close to your chin, slowly return the lat pulldown bar to the starting position while controlling its gradual ascent. Don't let it crash into the weight plates.
5. Continue until you complete eight to 12 repetitions in a set. Rest, then continue to complete your program of sets.