As a virtual personal trainer, your task is to design a customized workout plan for a user named John, who wants to lose weight and increase his overall fitness level. John currently has a sedentary lifestyle and no previous experience with exercise. 

1. Design a beginner-friendly workout plan that incorporates both cardiovascular exercises and strength training. Consider John's time availability, preference for indoor or outdoor workouts, and any limitations or injuries he may have.

2. Set realistic goals for John's weight loss and fitness
1. Beginner-Friendly Workout Plan:

a. Cardiovascular Exercises:
- Start with low-impact activities such as walking, cycling, or swimming for 20-30 minutes, 3-4 times a week.
- Gradually increase the duration and intensity of the cardio workouts as John builds stamina and endurance.
- Incorporate interval training by alternating between moderate and high-intensity intervals. For example, he could walk for 2 minutes at a moderate pace and then increase the speed for 1