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Or you can wear a heart strap. Been in the fitness world for 20 years. Bodies behave differently. If you are not body building for a living an d just looking to get fit - don't over complicate it.
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Wear a heart strap when you work out.
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Magnesium, Glutamine and stretch. If you have a roller and can stand the myofascial release you will feel much better.
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As a suggestion- on your upper day lift weights as normal. On your lower day pick 4 exercises with the last being a lower Plyo (jumping / HITT) pick. Do as many rounds inside of 8 mins - 12 reps max (pick weights wisely to finish with the same weight for the full 8 mins) and burn out with the cardio of the Plyo burn and…
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Wake up 1 hour earlier.
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Warm up and stretch before and after every workout. Time is a healer so don't work the same body part back to back. For supplements you can take L Glutamine 1000 mg to help with soreness. Rollers are good but depends on your level of fitness, time commitment etc.....
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Try a free app - Nike Training. NTC it is designed for women. Truthfully I have use it 100's of times. They have total workouts and just isolated I.e core / abs. Two to three levels of difficulty. Good luck
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You can add your own exercises. Type it in. Once it gives you "not found", it will ask if you want to create a new one. Just type in.....as for calorie totals, it is best you wear a heart rate monitor to get the proper caloric burn for your personal fitness level. Good luck
