What I'm recommending here is different to the way people have been told to train. Generally we do exercises that focus effort on one set of muscles at a time. For men there has been emphasis on lifting heavier and heavier weights. Weight training is associated with building big muscles.
The emphasis here is on working the whole body, using some weight or resistance, doing many repetitions, and getting the lungs and heart going quite quickly, and strongly for a short time.
If you are beginning off a very poor fitness base, join a Tai Chi group, or if you can't do that get yourself a Tai Chi video and follow the best you can. That will help you build balance, flexibility and strength.
Use a 90 second alarm, to set a limit to how long each exercise set lasts.
Each set of exercises repeated slowly until exhaustion. The session should take 15 to 20 minutes. You should get quite breathless. Focus on breathing out strongly to get more air. You will get a bit sweaty. Your heart rate will rise quite a bit, you might like to measure that by taking your pulse.
MOVE SLOWLY, no sudden bursts of energy, move the weight steadily and slowly both up and down. CONTROL is the key.
Exercise to exhaustion, until the muscle group you are using will do no more, or for 90 seconds. If you are still able to move the weight at 90 seconds get a bigger weight, or make the exercise harder in some way.
Recovery is critical. The purpose of exercise is to damage the muscle and FORCE it to repair itself. That will take about a week. Don't do that exercise again for seven days.
You need a simple bench press, with a bar a suitable weights
Squats with Weight
You need a light bar and weights, or dumbbells.
Punching and Kicking
You need a punch bag or striking target and gloves.
You need a bar and suitable weights.
Up and Down the Steps
You need a set of four or more steps, and a weight to carry.
Rowing Machine or Power Rider
You need a machine that exercises the whole body, and has effective resistance.
You need suitable dumbbells.
Getting Up and Down
You need a carpet or mat to work on.
Ground to Overhead Lift
You need a fairly heavy dumbbell or a bag of sand.
Repeat the exercise 8 to 12 times as a set. (I try to do 36 repetitions in a day, ideally spread over 3 sets, with a rest or change of exercise between. In the beginning it might take 5 sets, to do 36 lifts. eg 12, 10, 7, 4, 3 less and less as you get more tired.)
Shift to another muscle group with a different exercise, do a set of 12. Move on to something different, perhaps a punch bag, work quickly until you are very tired. By now you should be really puffing. Go back to the original equipment and do another set of 8 to 12 lifts.
Move through that series of activities again.