I'd weight train and just do some cardio at the end. An intense weight training workout with 20-30 mins of cardio at the end will burn more calories than one that just focuses on cardio with a little weight training.
I would split my body parts into groups and attack one group each day. This will allow you to hit the gym quite a lot to keep those calories burning. A sample breakdown could go as follows:
Day 1
Quads
20-30 mins cardio
Day 2
Chest and calves
20-30 mins cardio
Day 3
Back and abs
20-30 mins cardio
Day 4
Shoulders
20-30 mins cardio
Day 5
Hamstrings and Traps
20-30 mins cardio
Day 6
Biceps, triceps, and forearms
20-30 mins cardio
Day 7
Rest
Breaking it down this way you can be in and out of the gym in about an hour. So instead of watching the 5 o'clock news after work, go to the gym. You can research exercises at Bodybuilding.com. But make sure you have good compound exercises in your routine such as:
-Bench press (Chest)
-Incline press(Chest)
-Squats(Legs)
-Deadlifts(back/legs)
-Barbell rows(Back)
-Military press(Shoulders)
-Dips(Chest)
-Pull-ups/Chin ups (Back). You may have to use the assisted dip/chin up machine at first but these exercises are well worth the effort. I like to do pull ups with a wide grip and my palms facing forward.
*Remember, compound exercises work more than just one body part. Barbell rows and bench presses work your arms as well as your back or chest that is why I have my Chest and Back exercises early in the week and my arms later.
*Pick 4 different exercises with 3 working sets for each body part. For the first two exercises focus on strength with lower reps (6-10) and higher weight (Compound exercises are great for this). For the second two exercises focus on higher reps (15-20) and lower weight. Don't forget to do warm up sets before lifting a ton of weight.
*Plus make sure you are getting plenty of protein in your diet (about 1-2 grams per pound of bodyweight). I would also suggest taking a glutamine and BCAA supplement. I think Beverly International makes the best products out but that's my opinion. You can buy whatever you want. I use the BI Glutamine Select with BCAAs. I take two scoops and drink it while I workout.
*Make sure you get 8+ hours of sleep.
This should get you started.
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