I realize that you would like to train from home, but I think finding a good gym where you can train 3 days a week will be much more productive for you. The environment (assuming you find the right gym) will be motivating, and hold you accountable. You should have a wide range of gyms at your disposal. Look for something that offers close knit training under supervision. Avoid chain gyms. I train 3 days a week, roughly an hour each time. I start with weight training, basically a rotation of the squat, overhead press, deadlift, and bench press. These lifts should be incorporated into just about every routine, assuming the person is physically healthy enough to perform them. After this, I fill the remaining time with met-con (metabolic conditioning). For met-con, my gym uses a wide variety of movements that include running (usually 200m-400m per interval), jump rope, push ups, sled pushing, pull ups, burpees, rowing, push press, and so on. Incorporating as many movements as possible will keep your workouts fresh and stimulating. Some of these can be done at home, and others can't. Having a job with unpredictable hours might discourage you from joining a gym, but I would pursue that option at all costs because ultimately, it's going to produce the best results for most people. It is possible to get a good workout from home, but it's certainly advantageous to seek other options if your schedule permits.
