If you have only been training for 1 month and assuming you don't have a strong background in weight training, machines are probably the best place for you to start. Also, as not to over train, a full body weight training workout 2 days a week with a third day for additional core or cardio work will...

One thing to look into is shortening your warm-up duration and intensity. Generally you will only need a warm-up of 5 minutes where your heart rate stays right at 100bpm. This can be achieved on any available cardio equipment, or by walking to/in the gym. Anything over this and you are burning up th...