Raise your heartbeat to 60-80% of maximum, look up a chart for max heart rate, for 20-30 minutes. Jogging in place is okay but if you have a treadmill use it. You can do any exercise with a dumbell that you can do with a barbell. To increase your heart rate use the dumbells above your heart, that is do various dumbell evercises with your elbows at or above heart level. Use your yoga mat to stretch,alternate yoga,aerobics and weights from day to day. be sure to start slowly and drink lots of water breath as much as possible through your nose. Water flushes the chemicals from your body that make your muscels sore breathing through your mouth dehadrates you. If you over do the exercise yu will get sore and then not want to exercise because of the pain. No pain no gain to much pain no exercise.