Go slow and only increase frequency and duration at a minimum of every couple weeks, at least to start. It takes time for your brain to form new habits and that’s when the desire to work out overcomes the desire to be lazy. If you start off overdoing it, you will give up. It will also make you so sore that you won’t work out again for a week and by then you might just say “forget it”. Start with something like 30 minutes of low intensity twice a week. You need to change your mindset before you can change your body. motivation follows action, not the other way around. Just. Stick. With. It.