If you want minimalist do progressions of push-ups, rows and pistols, 3 sets of 5-10 reps before moving to a harder variation. Do this three times a week. Over time you can up the reps to four and eventually five. Later incorporate pull-ups and dips.

Count your calories for weight loss, strength train for keeping muscle mass and remember your protein. Download the fitness pal app or similar.

Cardio is great, but tabata is way to taxing if you are not in great shape to begin with. It's really more of an advanced tool. Better to take a short run a couple of times a week.

Reason why people always fail getting in shape is they start out way to hard, sprinting, Tabata, going to failure every set etc. Take it easy, build up a foundation, make this a life style and you will still be training in a year. Or go all out and see your ambitions fade away before January.

Best of luck.