This is my workout (may not work for everyone)
M-F
Am
HIIT on exercise bike
PM
10 minutes exercise bike
bw exercises (because of broken collarbone I do bw now)
Weekends some cardio or HIIT
Before the broken collar bone I was doing AM HIIT and weights 3-5x week in the PM with cardio on the weekends. I also cut the diet to 60% protien, 25% fat and 15 % carbs and lost 17lbs in 6 weeks and I am 6'1" 177lbs now. People said that what I was doing wasn't right, but it worked for me so try things and see how it works for you.
When I first started to lose from 237 I ran walked/jogged 2x day 6-7 days a week and did weights for 60 minutes 4x day. I lost 55lbs in a year that way, 30 in the first 5 months. I looked skinny with not much muscle, but I cholestoral was down and I didn't have the big belly anymore. I then bulked up to 205 and then cut back to 195. In Oct I started the above diet/exercise plan and weigh 177. Try your workout and see how it goes, adjust as needed and keep the diet steady.
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