Please give me tips on how to start getting motivated to work out. I know it takes baby steps but I’m struggling to get myself to start :( I can’t even do a pull up.

For context, I’m 25, male, 5’11, 81.7kg. I used to be very athletic but had to move out of my country and struggled to find casual sports clubs. It’s been 7 years now.

I have an obvious tummy, moobs, and evident love handles. I wouldn’t say my diet is shit, but I definitely need to sort it out.

How do I start working out? I’m a veterinary surgeon. I work 4 days a week (11 hours a day as per contract but it always ends up being about 12-13). I’m really exhausted both physically and mentally during my free days. All I do is sit on my couch and watch tv. I occasionally go out to hang out with friends/gf who lives far away from me.

I want to make a change. I have resistance bands and a yoga mat at home. Even that doesn’t seem to make me want to work out. I can barely do 5 pushups, I can’t do a pull up. It’s embarrassing to go to the gym. I’d like to start at home, but I don’t find that willpower within me.