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If you're out of shape you should first work on building up your aerobic base conditioning through long and slow cardio (30+ mins). This means whatever activity you choose to do (running, cycling, whatever) you need to do so at an easy pace. You should be able to carry a conversation during exercising without being out of breath. This might be jogging at a pace barely faster than walking. It might even just be a brisk walk but the goal is to be active for a longer period of time. After you build up your aerobic conditioning, you can start incorporating higher intensity workouts.
And of course do not neglect your diet. Dropping excess weight will make everything, from running to grouse grind, so much easier
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