Thanks for the replies folks.
I don't have a workout schedule as such.
Usually, I do 4 gym workouts a week. Sometimes it's 5. No set days of the week tho' I tend to avoid Mondays at this time of year as it can get chocca with newbies.
Currently, first I do 10-30 mins of yoga, then 20-40 mins of strength training, then 1 hour to 90 minutes of cardio, mostly low intensity. Always intervals for the first 30 minutes, but only a few sprints with heart rate +140 bpm.
The strength training currently consists of abdominal crunches, leg lifts on the mat, almost press-ups (can't lift myself from the ground so I just dip and raise a few inches), squats, lunges (often holding a 6 kg ball in front of me), chest press, shoulder press, pull-downs, abductor / adductor resistance machine to stabilise my knees - I can lift more than my bodyweight (87.5 kg) with my abductors, freeweight lifting with 6 kg dumbells - bicep curls, and lifting and holding up straight above my head.
My joints are hypermobile so I'm reluctant to do strength building exercises with complex full body dynamic motion e.g. using kettlebells. Some isolation exercises are actually helpful. I got tennis elbow partly from trying some more dynamic strength training - eek. My upper body has always been much weaker than my lower body as I have short arms and small shoulders and rib cage, and generally small bones (apart from my knee joints which are quite large). However, I find I am building up muscle in my arms quite easily.
The cardio is currently on exercise bikes and cross-trainers, and occasionally steps up onto a bench for 5 mins. I had to stop using the rowing machines due to tennis elbow. As my legs have got stronger - especially my quads, I have shifted from more time on the exercise bikes to more time on the cross-trainers. I've noticed massive improvements in strength and size of my quads since I switched from chronic cardio to lower intensity cardio with interval training, upped the time on the cross-trainers, and started doing more squats and lunges. I was doing some swimming at the end of my workout, but unfortunately had to stop that as the chlorine was making my eczema flare up.
I also do two 15-min fitness hula hooping sessions a week in the park during reasonable weather (currently only doing this about once a fortnight as it's winter).
In good weather I walk about a mile at lunchtime Monday to Friday, and do a 5-6 mile walk every weekend about town, including shopping and art galleries. I'm not walking so much tho' during the winter.
I do strive for variety, as I feel that's important. I've never been one for following an exercise prescription to the letter. I just do what I feel up to on the day and never over-exert myself. I try to learn from other gym goers and from posts here, which I adapt to what works best for me.
I find I lose fat fastest the more cardio I do. I do subscribe to the CW that one only starts burning fat in significant amounts from about 35 mins into a workout. So short cardio workouts (< 1 hour) are not so useful for losing fat in my experience. I find it much easier to burn off fat during the summer months. During the winter I'm more focussed on building muscle. I find there's a trade-off. At the moment I'm only losing about a pound a month but I'm definitely gaining muscle so I'm very happy with that.
I'm hoping to try some dance classes like Zumba once I've lost a bit more weight - I'm still too heavy to do much high impact exercise. I feel that dance suits me well for whole body strength training and I will enjoy the aesthetic and fun aspects.
F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.