What exercises should I do?

Tbh the best that you can do is RUN at least 1 hour daily! Thats i love do and thats very good for your heart bro!

 

if his obesity is serious idea of running is not really the greatest solution

 

Without weights: Push-ups, planking, squats, sprinting, swimming/running/cycling

Push-ups/planking for core strength;
Squats for strength in your lower body and your general sense of balance;
Sprinting for explosiveness
Swimming/running/cycling for your cardio, so heart and lungs

 

A lot of core /ab work

 

what are u looking to gain mainly? if you wanna start lifing message me

 

I think it's going to be more about your diet than the workouts.

Turn the treadmill to a 12 slope, 3 mph, and walk for 30 minutes a day. Great calorie burn

 

Didn't read the entire thread but if you gonna gym/lose weight SQUATS have to be included in whatever setup you run.

Sucks alot but feels go great afterwards. Learn to love it

 

Old thread, but if anyone is in the same situation as OP I would say:
Your priority should be gaining muscle, because more muscle mass will burn more calories. Cardio is good and all, but for a beginner lifter imo you should be doing 3 powerlifting exercises : Squats, Benchpress, Deadlifts with some bodybuilding-oriented isolation exercises on the side. Bicep curls, tricep extensions, back rows etc. Most importantly - lateral raises. Once your delts start popping out and get wider you will look much better. Being overweight with "bottleneck shoulders" is horrible. Being overweight with wide, round delts changes your appearance dramatically. Also, doing things like "vacuums" for smaller waist.

 

I ran the Stronglift program when I was first starting to lift. I was not as heavy but I was ovewrweight. 188CM/100KG. It's a great beginner program to help build habit and strength. You won't be where you want aesthetically but you will have a great base to do more hypertrophy programs. The key to losing weight is diet and you could lose weight without hitting the gym whatsoever but building a healthy life style feels amazing. And this program helps with it IMO.