I went out for a 30-40 minute jog, yesterday, which wrecked me, but feels like an enormous accomplishment, especially given I have social anxiety. As for today, I've just finished a 16 or so minute biking interval training session. I'm knackered, but it went a LOT better than the last time I tried it at that intensity. (max difficulty, sprinting speed going all out, the rest phase being a full stop) I've definitely lost any weight (about 2-3lbs maybe) I gained during Xmas and my lil injury.