Set me up a VERY BASIC and short regime please..

[ilkfc123]

Okay. First off, I'm not in good shape. In fact, I'm pretty lethargic and weigh around 145lb and at 5'11. Not fat or skinny but pretty jelly-belly
Currently, my workout is very dotty. I'm doing around 30 sit ups, push ups, reverse crunches and stomach crunches and practically no cardio every day because of lack of time (I've been doing this for about a month). No visible changes so far.

I'm in my last year of high school (secondary school) and I have practically have no solid blocks of time to exercise due to study and homework. A lack of equipment also hurts my chances of getting fitter.

My aims for the YEAR:
Lose my belly fat and get it flat
Broader shoulders
Improved cardio

Could someone set up a simple regime to achieve this? Maybe a basic HIIT or something.

Thanks

P.S. My diet mainly consists of any 17 year old's diet. I'm trying to eat 2 "Weet-Bix" every morning (A block of wheat) with milk as breakfast, for lunch I mostly get whole-grain sandwiches with ham/chicken and a pickle, and for dinner I get a huge variety due to my mum's cooking. No processed foods but Asian meals like rice, steamed veggies and about 3 servings of fish and 4 servings of red meat/poultry a week.
I also only drink water and have about 3-4 helpings of snacks such as muesli bars and organic fruit.

 

[JohnnySolo]

Ask again when you have more time available.

There is no magic workout plan (pill) that people can summon up for you to fit into a schedule of 'no time'.

My aims for the YEAR:
Lose my belly fat and get it flat -Run
Broader shoulders – resistance train
Improved cardio -run

They all take time.

For a body weight routine you could go with “grease the groove”.

Your first set is right as you get up and you do another set every hour until you go to bed. Each set is easy but you will feel it by the end of the day. The reps for the day get into the hundreds. Do this every other day.

1Set:
10 push-ups
10 sit-up
20 air squats
5-10 pull-up

reps may very…..

 

[ilkfc123]

Thanks for the replies guys.
@ Dr Exercise I appreciate what you're trying to do but I'm not really willing to spend money on my "project" so to speak. It's long term and I don't really need to get in shape for something urgent.

@ allthatiswellness I guess I COULD go for a walk every morning, as I actually have free time. I also have one of dad's dumbbells somewhere so there's some weight exercises

@ JohnnySolo Thank you for the advice I know that this is not a snap-of-the-fingers routine but since it's a year to get a flattish but wobbly belly into a solid stomach is there any "time period" (e.g. 10 minutes a day) of exercise I could undertake in relation to cardio and body weight training? Like chip away at it slowly.

Thank you!