You need to properly plan a balanced diet and high intensity workouts that can easily tone your body in no time. But you also expect a minimum level of fitness before you start. So, plan accordingly.
High intensity interval training (HIIT) can be done in many ways. You can walk, jog, run, swim, play, and use a stationary bike or treadmill. But it takes a lot of effort on your part. Without pain. No profit.
The initial warm-up is necessary in everything you do. So you can go at a steady and steady pace. High intensity bursts can be performed between those constant levels. Again pick up the rhythm and warm you up a bit. You don’t need to do it alone at the gym using some exercise machines. You can also opt for natural environments. You can also go hiking. This will also be a high intensity exercise if you climb the mountain at a very exhausting pace.
Therefore, you must finally commit 100% if you opt for high intensity interval training (HIIT). Doing so will bring you many benefits that cannot be described in words. Keep in mind that physical fitness is part of mental fitness.