Lets bump the cardio(haha what a word) to 3x a week, at a moderate pace, either bike or walking- 15-20 minutes
The weight training?
3x a week
3 sets of 10.
Go light, pick one exercise per bodypart. Make it a BASIC one, again....start light! If you can only squat the bar, squat the bar and stop. Bench the bar? So what? Do it. Add a 2.5 next week.
Legs- either squat or leg press
Chest- Bench or dumbell bench
Shoulders- barbell press or db press(standing on both)
Back- rows or deadlifts
Curls- any type
Triceps- pushdowns or extensions
Simple and easy and it can get done in 30 minutes.