Walk 3 mph at a 8% incline or 3 ½ mph at an 6% incline for 25 to 30 minutes 3 to 4 days each week.
You can also walk outside on hilly terrain with a similar incline.
Weight training
2 to 3 sets of 10 to 15 repetitions of 8 to 12 exercises 2 to 3 days per week.
Flexibility exercises following each cardio and resistance training workout.