ok, here's my bit....
if u wanna tone up and get "fit", get urself some weights, or better yet, join a gym! U'll start off using lighter weights doing higher reps - ie: 3 or 4 sets 12-15 repititions. This is a super way to start to tone up and u'll get ur technique correct - which is super important! Swimming is all round goodness for ur body as its VERY low impact, works cardio and arms. If u do join up at a gym, then there's the obvious advantage of having a program tailored to what u want to get out of ur workouts. also trainers/instructors at the gym r great motivators!
if u wanna just do stuff from home: try running 100m, walking 100m (recovery), running, walking, repeat.... then u can increase that to 100m running, "recover", 200m run, recovery, 300m run, etc.... up to 500m, then back down again; ie: 500m, 400m, 300m.... over time ur body will adapt to this new need for energy and thus u will giv u energy and u'll find u'll be able to smash exercise even after workin 12 hrs!
try varying things up a bit by riding/running/swimming.... ahh.... running at the beach is good as there's the extra option to run on sand, often there r stairs which r good to run up and down. Then at the end of ur run, there's the option for a ocean/bay swim! If riding, when u get to a hill try and stay in the hardest gear possible without losing too much cadence, and just spin hard! but it is better to giv up cadence for power! then as u get over the hill just don't spin freely thinkin "yes, the hil is over, can relax." Try and regain speed once over the hill and power on. after even the first week or so, u'll notice the difference.
depending on how "fit" u r, will depend how quickly u'll tone up and lose weight. ie: if on a rating from 0-10 - with 0 being the worst ever fitness, 10 being super fit - say if ur about 0 or 1, and u start to hit the exercise, then u'll notice results relatively quite quickly ie: within 1-2 wks! but if ur like 7 or 8, then cos ur body is used to smashing out execise, then it takes relatively longer for u notice results and feel stronger.
ahhh.... i could go on 4eva bout this fitness stuff (as i've been hitting the gym and sporting stuff for AGES) but really u'll just get bored and can't b f%&ked to read it all.... it happens to me all the time! but any comments, suggestions, quieries are welcome as i like to share info regarding sporting life as i rekon its super important!
anyhow, good luck with it all, peace out!