There is no such thing as a programme "of medium intensity". You would do the same exercises as a beginner or an advanced user, just at a more moderate intensity than them.
Eg if you start with a 15 minute cardio warmup, a beginner might walk, a moderate exerciser might walk/jog, and an advanced exerciser would run or do shuttles.
A "confused mashup of exercises" is probably fine. It really doesn't matter WHAT you do, just THAT you move!! :)
As Heather said, focus more on your diet if you want to lose weight, and leave exercise to "a comfortable yet challenging level 3-6 times a week".
Deb, in New Zealand