Run barefoot. That is gentle on the joints, but you are free to mix it up and work as uphill/downhill/flat/fast/slow as you want. You can do it whenever you want, for as long or short as you want, you don't have to worry about you payed £5, you can just go out for 20mins, or for 2hrs. When you get better you can jump some fences as you go You don't need any equipment either. Your equipment gets better as you do. However unfit you are, however much fat you're carrying and even at your age, with paleo+barefoot combo you could easily be the be the best amateur runner you will come across... Within a few months.

It will be nice for you too, because at first your soles will be quite soft anyway, and while your feet are toughening, and you're getting better at running(you'll mix it up, and progress naturally from barefoot walking if you start that way), you won't be thinking so much about your adipose, and before you know it you'll be a lot high muscle/fat ratio.

thanks Miles but I live in the middle of London. There isnt anywhere safe to run round here and definitely not barefoot. I like going barefoot and my feet are quite hard but not out in the streets. dog poo, glass, oil.. ugh.

Wlfdg. That makes more sense to me, thank you.
I think the burpies will never happen. I'm nearly an old lady .. I will try the tabata thingys and see what happens
I really do appreciate the help.

That will still have benefits. Swim as fast as you can, then recover, then do it again. Rinse and repeat.

I did 10 this morning just because. I haven't worked out in a while and I was fairly winded. I blame the past 12 years of smoking :S

thank you

really push is a kind of medium shove for me. I'm too lazy to do myself any damage

Got to find those dumbbells!

what are the thrusters if you don't need weights? Sorry being thick here.
anyway this morning I did those squats then coming up and raising my hands with weights (two bathroom spray bottles) for 10 then 9 then 8 etc.  I can't go down straight my bum just sticks out. AND it nearly killed me. My heart was pumping dreadfully.

How long would one have to do something like this before it gets easier?

signed
Knackered of Fulham

You did great then.  The thrusters would still work you without any weight at this point.  You can use anything you want for resistance, you don't need dumbbells until you get stronger.  And you should be sticking your bum out.  IF you go straight down you might hurt your knees.  I did them in front of an elevated exercise matt, you can do they with the sofa to help guide you to the right position.

http://www.youtube.com/watch?v=peLFTePbfDQ

See how she goes down?  Yes she is sort of straight down, but her knees don't go very far past her toes?  It is better for your knees that way.