Run/jog/walk (depending on your level of fitness) for 30 minutes a day, 5 times a week, at very easy pace, you should be able to talk/hold a conversation while doing this, if you can't talk comfortably, you're running too fast and need to slow down. Don't be ashamed to walk if needed. You can run for longer periods of time if you think your body can handle it and recover.
Once a week, instead of running slowly for 30 minutes, run as fast as you can over a set middle distance, say 3km or 5km, and time yourself. This will help you get used to moving fast and how it feels to run at max effort. After a month or two of this, you should see your times get faster and start dropping.
Once a week, also practice a weighted walk or slow jog. Fill up a backpack with heavy stuff and go on a walk for 30 minutes to an hour. This will help you get used to marching while carrying heavy shit.
As for a full body workout to get stronger and build some muscle, you can do this entirely with bodyweight/, calisthenics exercises, or you can go to a gym if you have access to one. You'll need to incorporate a vertical pulling movement (a pull up variation/lat pulldown), a horizontal pulling movement (bodyweight inverted rows, any horizontal rowing machine or exercise in the gym), a vertical pushing movement (pike push ups/overhead press or shoulder press), a horizontal push (push ups or bench press), knee flexion (squat/leg press), knee extension (Nordic curl variations/hamstring curl), ankle plantar flexion (calf raise) and ankle dorsiflexion (tibialis raise). Focus on doing these exercises two to three times a week, with three sets for each exercise. Reps in the 5-16 range per set, getting close to failure at the end of each set. The ankle exercises are important to prevent injures with walking and running, by having a strong lower leg.
Also if you're overweight, it would be best to make changes to your diet so that you eat in a calorie deficit. And if you're underweight, to eat in a calorie surplus. It is also important to eat enough protein, around 1.7-1.8g of protein per kg of your goal body weight. Carbs are also important for energy, and fats for hormone function, don't drop them from your diet either.
Run/jog/walk (depending on your level of fitness) for 30 minutes a day, 5 times a week, at very easy pace, you should be able to talk/hold a conversation while doing this, if you can't talk comfortably, you're running too fast and need to slow down. Don't be ashamed to walk if needed. You can run for longer periods of time if you think your body can handle it and recover.
Once a week, instead of running slowly for 30 minutes, run as fast as you can over a set middle distance, say 3km or 5km, and time yourself. This will help you get used to moving fast and how it feels to run at max effort. After a month or two of this, you should see your times get faster and start dropping.
Once a week, also practice a weighted walk or slow jog. Fill up a backpack with heavy stuff and go on a walk for 30 minutes to an hour. This will help you get used to marching while carrying heavy shit.
As for a full body workout to get stronger and build some muscle, you can do this entirely with bodyweight/, calisthenics exercises, or you can go to a gym if you have access to one. You'll need to incorporate a vertical pulling movement (a pull up variation/lat pulldown), a horizontal pulling movement (bodyweight inverted rows, any horizontal rowing machine or exercise in the gym), a vertical pushing movement (pike push ups/overhead press or shoulder press), a horizontal push (push ups or bench press), knee flexion (squat/leg press), knee extension (Nordic curl variations/hamstring curl), ankle plantar flexion (calf raise) and ankle dorsiflexion (tibialis raise). Focus on doing these exercises two to three times a week, with three sets for each exercise. Reps in the 5-16 range per set, getting close to failure at the end of each set. The ankle exercises are important to prevent injures with walking and running, by having a strong lower leg.
Also if you're overweight, it would be best to make changes to your diet so that you eat in a calorie deficit. And if you're underweight, to eat in a calorie surplus. It is also important to eat enough protein, around 1.7-1.8g of protein per kg of your goal body weight. Carbs are also important for energy, and fats for hormone function, don't drop them from your diet either.