Firstly, I'll point you to a couple of guides that should be at the core of your routine
-BuzzingBee's Nutrition Guide
-I made this guide for people like you (and me), who don't have access or the funds to a gym. It consists of mainly body weight exercises:
Alternative Strength Training
Secondly, I used to be close to your condition in high school. The key for you is to focus mainly on your Core
and your Lower Body
, while maintaining upper body strength. On top of the plyometrics explained in the prior link, I would also recommend Stairs
Thirdly, It is difficult to give you an exact routine, since we aren't you. Experiment with routines. In general, you want to alternate days between Aerobic
exercises. An example could be MWF Aerobic. T TH Anaerobic.
You should also look at the EF Fitness page
. Look at everything, but pay special attention to This Post
, and Muscles
Lastly, as you've read in BuzzingBee's Guide and the EF Fitness page, diet is very important. I know you have a tight budget, but you can still try to make healthy choices. Eating rice porridge will help you gain weight, but not the kind you want. If you eat it all the time and don't exercise, the carbohydrates will turn into fat. What kind of food is generally available to you?