What's a good 5 day workout routine that is intense and effective?

Consistency is key: There are as many workout routines as one can imagine. I think the most important thing is to find a schedule that you can and will stick with. Vary your routine. Aerobic exercise stimulates the circulation so running, fast walking swimming are effective. Resistance and weight training increases muscle strength so use weights of moderate weight to your routine. Be sure to drink plenty of water.