I wish I had an exact answer for you to help out but I’m no expect when it comes to fitness :] I know if your looking to build muscle and get tone, LiveFit is a wonderful (meal & exercise) plan to follow. You can find it at bodybuilding.com. If your looking to lose fat, do cardio.
There are all sorts of videos to follow and random exercise challenges lingering through dashboards. Find something you are interested in and try it. You don’t necessarily need a fitness plan to lose weight, you just have to be active and eat healthy. I hope that helps some :] sorry