As another part of getting your body accustomed to light exercise, use 5 pound dumbbells (the smallest dumbbells in most gyms) to perform 20-30 overhead presses and even 20-30 light punches. Your shoulders are probably one of the least used muscles and also tend to be one of the easiest to injure with heavier weights. It is key that you maintain a slow speed as well as that light weight.
Next, move to one arm dumbbell rows, using 10 pound weights to start, and aiming for 20-30 reps, and just one set the first day you do this. In the coming days you can increase to two sets. Stay safe and start out light.
On the first few days, the weight you use may not feel like much at all -- but that is important here. You see, if you grab too much weight, and do too many reps, and you are out of shape, you may injure yourself from pulling a muscle or creating tendentious or bursitis, etc. in a shoulder joint.
The key to going from out of shape and no exercise to safely exercising is to start with light weights and then continue at this for several days at a time. This allows your body to start the slow process of strengthening itself to allow for safer and more intense exercise in the week's ahead. Your body will thank you for taking it easy for the first few days or even weeks. The key is consistency.
I also have more alertness in the afternoons and less sluggishness. I developed this pattern of eating after studying and trying out different foods that would increase my daily energy and also let me sleep better at night. Protein works on neurons that promote alertness, thus eating protein at night before bed seemed to be keeping me up and creating insomnia. Plus, by eating it in the morning, and at lunch, that afternoon sluggishness I used to battle with has gone away for the most part, due to me having more alertness from the protein consumed earlier in the day. Hallelujah.
The next time sprint day comes around, increase the grade to 10% (for example), and increase the time from 15 seconds to 20 seconds. Just one sprint per workout for now.
Continue to slow pace of increasing treadmill grade (until it tops out at 15%) and also sprint duration time to as much as 60 seconds to 90 seconds. In other words, when your legs are finally in top shape, and you are able to truly do an uphill sprint, you'll be running at a 15% grade for 60 - 90 seconds at a time. After your first sprint on a specific day, walk for five minutes and recover, and then now throw in a second sprint.
Here's the reward that sprints can bring you - Expect your body to start shedding pounds from these sprints! The leg muscles are the largest muscles in your body, and as you increase the amount of leg muscle you have, you increase your body's metabolism as muscle needs more calories to burn. Plus, the calories needed by your body for short, uphill sprints are a lot more than just about any other exercise. So, on those days you sprint you are burning a lot more calories, and on those days you are not sprinting (only walking and recovering from you sprints on the previous days) your body is still burning more calories due to the creation of lean muscle mass in your legs.
Expect improvements in your cardio - As a word of caution, if you are out of shape when you start this routine it is important not to sprint for several weeks until you have been walking consistently on that treadmill, or on local hikes or bike rides, etc, so that you prepare your heart and overall cardiovascular system for the demands that sprinting is going to put on your body. As long as you have been preparing yourself, you are likely not in any danger of a heart attack or stroke from sprints! If you have any questions or concerns though based on your age, or health history, check with your doctor first, and then work with a personal trainer to get yourself into cardiovascular shape so that you can start sprinting.
c) Push-Ups and One arm Dumbbell rows to lose weight- We've said a lot about how sprinting can increase your ability to lose weight fast, and permanently, while also putting you in great overall shape. But don't neglect your upper body, because on the days you are resting from sprinting these are great days you can be doing upper body exercises like push-ups and dumbbell rows. Push-ups are great because they allow people to work up to high numbers of push ups, which is good for your cardio while also avoiding the "bulk" of bodybuilding, unless that is your goal. (Men tend to like the bulk, and women on the other hand tend not to.)
For one arm dumbbell rows, and short intensity exercises, do a set with light weights to get your body warmed up, and then do set of 20 - 40 reps of a heavier weight, but not too heavy.
While you're resting from your dumbbell rows, do a set of push-ups as an "in-between" because you want to essentially circuit train, and you will get a cardio workout out this exercise session as well as a lean muscle building one. For your last set of dumbbell rows, grab a heavy weight dumbbell and (for each arm), do a fast set of explosive one arm rows.
You are effectively working out both slow twitch and fast twitch fibers, which build more muscle in the end (which is your goal at the end of the day if you want to lose weight and keep it off do to your body burning more calories every single day, whether you're exercising or not that day).
One more added benefit: You are becoming exceptionally strong, naturally, and developing an athletic approach to fitness. It will definitely show!
Without joining a crossfit gym (though you can, if you think you're up for it and understand all the demands that go with crossfit training), you can throw in a few exercises into your routine that are used by some crossfit trainers, and definitely used in the UFC and MMA world for increasing strength and overall fitness.
Exercises such as sprawls and burpees, don't call for any weight (though you can use weights with burpees if you choose), and because these exercises are short, intense and explosive, they go right in line with your new exercise regimen for each week.
It is important to have a few key pieces of fitness equipment for your home. A high quality treadmill may cost hundreds of dollars, but it's worth it in the end if it allows you to keep your sprints going, and your uphill walking throughout the year.
An exercise bike can be more portable, especially the high quality small units that are intended to be portable, because you can take this with you on the road, if you find you ever have to travel (by car) for work. An exercise bike also allows for sprints, it's just a different kind of "sprint" on a bike. As far as bikes go, a sprint can be cranking the dial up to the heaviest resistance and pedaling as fast as you can for 20 - 30 seconds at a time.
We talked about push-ups earlier, and those can be done in sprint fashion as well. Fast push-ups using good form and for a high number of repetitions can be part of a good circuit training cardio workout, where you alternate between push-ups, one arm dumbbell rows, and light weight dumbbell punches.