Beginner's weight lifing program

Here is a great beginner's program for you if you have dumbbells.
Total Body

2 sets of 25 reps with no rest in between.  Do this 2 to 3 times a week with a day of rest in between.

Legs
Squats
Lunges

Back
Lat Pull down
DB Rows

Chest
Chest press with DB
push ups

Shoulders
clean and press with DB
side or front raises

Bi's
DB curls

Tri's
 Overhead extensions or kickbacks with light weights

Ab's
Basic crunches

On the days you are not lifting weights try to do 20 minutes of HIT.  30 seconds on and 30 seconds off.  You can pick any cardio that you enjoy...just push it.