I have been using a rotation I designed specifically to lose weight, but it is intense and I realize it is overkill for the feet and knees, so beware! I have lost 25 lbs using this rotation and have gained a lot of energy. I have done this rotation since June with occasional 1-2 week breaks. When I started this rotation I modified the workouts as necessary, but now I no longer need any modifications and add intensity when I can.
Sunday - PS Legs, paying special attention to the floor work and adding straight leg lifts (got to keep those knees in good shape)
Monday - Circuit Max
Tuesday - Imax I
Wednesday - Cardio and Weights
Thursday - Imax 2
Friday - Boot Camp
Saturday - off
I stretch for about 15 minutes after every workout. I also try to walk for an hour each day. I found that when I start my walk within an hour or 2 of my workout, I lose weight faster than when I walk hours later. Lately, I find that I have so much energy during my walk that I run the last mile of it. I cannot overemphasize how much energy I have now - I get these incredible "energy bursts" where I just have to run!
I also found that I have to listen to my feet. Whenever I feel the slightest inkling of slight pain or pressure in my feet (especially heels), I don't walk that day. This hasn't happened in a while, though.
By the way, I am 46 years old, 5'2.5" (every bit counts!), and now 144 lbs.