HIIT or jogging

[SouthernLord]

Most improtant things are to:
1) Get your diet in check. You don't have to make it an exact science, just eating healthy will make huge improvements for now. As you get accostomed to eating better, make a small healthy change in your diet every 2 weeks. This will make the transitions MUCH easier than being overwhelmed by counting every macronutrient and mineral. Thats why people give up on diets so quickly.
2) Lift weights. While lifting, do compound movements to activate more muscles. If you haven't ever lifted before, try to have someone show you proper form. The amount of weight isn't a major facor yet. Get the form down. Muscle will come steadily as you get the form down and weights increase. Muscle also burns more calories, so its a two for one.
3) Do cardio. Doing 30-45 mins of walking at a fairly quick pace will allow you to start burning fat as your fuel sorce, while leaving muscle alone. If you want to jog a little, then go ahead. You won't atrophy because of it. Do whatever YOU WILL STICK TO. That is the big thing. Do cardio every other day at least, and up to 6 days a week.

Hope this helps you and good luck!!

This is solid advice.
OP, I would walk 45 minutes first thing in the morning on an empty stomach every day. I would weight train in the afternoon at least three non consecutive days a week focusing on compound lifts using a total body split. On days you are not weight training I would run intervals in the afternoon. Try 30 seconds all out followed by 90 seconds at a moderate pace. Try to get 10 reps of this. Over time try to increase the time you are running all out while decreasing the time you go moderately. Good luck.

 

[Longhorn85]

Speaking of a good sprint interval - has anyone tried the 30 seconds full spring 90 seconds walk X 10?? It is good because it can be done almost anywhere and only takes 20 minutes.

Sounds interesting. Got a link?

 

[*The_West*]

running in the morning followed by bag work later on in the day.

 

[billfred]

Sounds interesting. Got a link?

I will look - I think I read it in an Outside magazine.