Ignore this post please, guy has very little clue.
id say an hour a day is more plauseable. If you have a bench press do 5 sets of 10, a day, and 30 mins of cardio a day. even with that you should be eating VERY healthy and NO junk at all. Good Luck
I would split cardio and resistance into separate days for starters. Keep the intensity high to maximize the impact of what you are getting.
Working your cardio into intervals and sprints will be your best bet in the long run, IMO. (anyone wanna argue? I bet I can back it up =P) If it gets your heart rate and breathing up it is cardio, BTW. Walk fast, walk hills, jog, run, sprint, bike, swim, jump rope, videos, even a proper resistance session should have a mild cardio component to it.
As for resistance training I would say that a lot of it depends on what sort of gear you have access too. If you have even a basic set of barbells or dumbbells you can do some great work, and good things can be had even with your own body as resistance.
You COULD do something like a upper body/lower body split or a quick full body workout with one exercise per muscle group, but I think to really wring the most out of your 30 minutes you want big, compound movements.
Stuff that works a lot of muscles all at once so you can do 3-4 big exercises and maybe a support exercise or two and call it a day. Things like:
Squats (and the 3,687,333 variations on it)
Bench press
Overhead press
Deadlifts
Pullups
Pushups
Burpees
Planks
etc
Most of these could be performed in an adequate fashion - at least for some time - with just your bodyweight as well.
Finally, forget the whole concept of weights for "toning" or any fears of getting bulky, and go for high weight and low rep work. There is a lot of evidence around that supports this as the more efficient way to do things on several levels.
Something like 5 sets of 5 at around 80 or 85% of the maxiumum weight you can use on that exercise and still do a single rep with good form is much better than 5 sets of ten on any exercise.
Also, I would focus extra hard on pre and post workout nutrition. I would try to eat a small and balanced meal an hour or so before your workout. After cardio you need primarily carbs, but don't cut the protein out. Smart, healthy carbs are best but I understand in a cardio-depleted state even simple sugars are not as bad as normal. Chocolate milk is actually great for postworkout in a lot of ways.
As for resistance days, swap your focus around for the postworkout. Some clean carbs to refuel but plenty of protein to aid in muscular recovery. Make sure you are getting plenty of protein in general as well- 1 gram per lb. of target bodyweight or pound of lean muscle should do it.
P.S. congo rats on giving up the cigs. I gave up a 15 year habit about 4 or 5 years ago so I know exactly where you are coming from on this one. Just stick your guns on it
