all I do is jog in place or dance then do pushups when my legs get tired. my heart rate stays up and I've noticed I'm more cut in the upper body. I also squeeze a forearm exerciser while doing the cardio. each workout is between 20-30 minutes 2 or 3 times a week, and I take walks in my hilly neighborhood, which is always fun cuz I find a chill spot to blaze as if I'm in jr high or something.
I always puff before working out. after a week or two of exercising after smoking, you tend to feel a craving for the runners/cannabis high and will exercise with ease.
obviously exercise is always good, and I mostly do it cuz there's heart disease in my family, but I've noticed it's especially enjoyable combined with weed.