When trying to figure out an effective exercise plan there are really 3 things to keep in mind to help you be successful:
Obviously, if you are on RaceDay, this is something we push a lot. Right away I encourage you to go for Consistency Club, which is 30 minutes of exercise for 30 consecutive days. This helps you to build the habit of getting your body moving for at least a little bit every day. There are a lot of things gained through consistent efforts, but with exercising perhaps the best part of all is becoming more in tune with your body. You learn how you can handle certain exercises/workouts and figure out different things about yourself. Mentally and physically. This can only come through consistent efforts.
Again, something we really push on RaceDay. Intensity is about 95% of your results in an effective exercise program. You can spend 2 hours "exercising" every day, but if you aren't pushing your intensity levels way up you will never see results. Limits have to be pushed. Intensity has to be high at least several times a week. Intensity matters more than time. You can work out for 20 minutes at a very high intensity and have a more effective workout than someone walking or jogging on a treadmill for an hour. It's all about how you spend that time. Intensity makes the time count.
A lot of people don't know how to change up their workout programs. They get stuck in ruts or feel comfortable doing what they are doing so they don't ever change. I talk to women all the time who do the same thing day after day and don't understand why they aren't seeing results. The reason why is your body adapts very quickly to things you do over an over again. It's the way we are designed. So if you don't do different exercises you will plateau. The time you put in will be ineffective, you'll get frustrated, and more than likely, you'll get very bored. Don't be afraid to try new things. Keep it fresh and challenge yourself. Trust me, you'll not only be a lot more successful, but a lot happier too.