If you want to get fit, not only do you need to excercise, you need to be on a heltahy diet as well. If you want fast results there are two really good options that can help you (exercise included). 1. The atkins diet: The diet primarily consists of meats, natural cheese and sallads. What you do is basically cut off the intake of carbs. for 1st two weeks you can only have about 7g of carbs a day. After the 1st two weeks limit yourself to 25g a day. After a while you can eat whatever you want as long as you watch what you eat.2. This is a diet that most bodybuilders use:eat 6 small meals a day. once small meal every 3-3 1/2 hrs.This diet constantly keeps your metabolism going. What you basically do is balance out the amount of fats, calories, and carbs that you intake.As far as a total body workout there is no single excercise (unfortunately) that can give you a total body workout.For upper body toning: Push-ups, pull-ups, etc.For bulking up the upper body: shrugs, arnold presses, bench dips, etc.The best workout that you can really do is called a dead lift: Deadlifts are a total lower-body workout and also works on your lower and upper back. The dead lift is one the best workouts you can do.There is a whole lot more to getting fit than what I have given you but I hope that this helps.