How do regain my fitness level?

Question

My fitness has gone down dramatically because I haven't exercised in ages, how can I regain back that level and maybe more in about 3 weeks? What exercises, keeping in mind that I don't visit the Gym, go outside very much and usually exercise mainly on the bike. I'd like to build up my strength as well (I don't have equipment, but I have some 3.5kg amplifiers I sometimes use)..

Answer 1

as with everything you have to take this one step at a time.
Start by getting your cardiovascular up to speed. Running or sportive cycling can be great towards that end. online you can find many start to run schedules like this one
http://www.coolrunning.com/engine/2/2_3/181.shtml
If you are happy about your stamina you can start thinking about strength training. Weights are not essential but they come in very handy. Myself I have a pair of dumbells but most of my work out I do chin ups and reverse pull ups on a ladder hanging over our garage. Push ups are good for toning triceps and there's probably a million great ab exercises you can find through googling.

1 tip is DO NOT OVERDO yourself at first. There's nothing worse than suffering pain for 2 weeks and not being able to train just because you wanted to get good excercise. Easy does it one step at a time and in a few months your physique should have greatly improved.