Intervals on the treadmill are my best result. (hence people will defer from others due to certain reaction results)
start on 3x a week (preferably)
a) 3-6 min. warm up with light jog (low intensity [depends on people])
b) 1 min. run (high intensity [usually 8-10 on most treadmills *however defers for most people still*])
c) 2min. jog (medium intensity [usually on the scale from 4-6 *however once again lol.. defers for most people*])
d) Repeat steps
a&b 3 times (equaling approximately 9 minutes)
e) Cool down for 5 minutes.
As the first couple of weeks go by you can increase in incline to help manage a better result.
Then you can continue onto 4 times a week.. repeating processes.
Then 5 times a week.. repeating processes.
After adjustments have been made, and if you can be able to tolerate otherwise, you can end up increasing inclines doing intervals 5 times a week.
It's just a personal preference for myself that was doing well for me back when I was going 6 times a week to the gym. Now I'm starting to go back.. and I'm back to 3 times a week. Thank God for those memory cells, I don't have to weight train AS much as I did to have to get back to where I was.
Hopefully this helps at all.
May the force be with you