45 male

Hi I'm new to FB. I'm kinda in need in help. I'm 45 yom who is 310lbs 48% body fat. Well out of shape. I need a work ou t that can help me get back in shape, lose weight, and feel better about myself. I don't know what is best workout. Is Hiit workout best for me or just weight training? Desperate help. Ps I'm a first responder and being severely obsessed makes me a high risk for Covid 😔🤒😨..