Well, let me be honest, this sounds all a little bit too ambitious.

If you’re battling burn out, then maybe sports is not really a way to solve that. Try meditation. Is a really good method to counter burn out. Or try yoga. Or tai chi or some other relaxing techniques. Or just hang out and relax more and do less in general. Sleep enough. Maybe look for a new job if that’s the problem.

You don’t need any training to go hiking. It can be done instantly. It’s also good against burn out I think, because it’s relaxed in general, and you’re doing it in nature, which is also very relaxing. At the same time you’re getting fit and it’s fun. Start with half an hour of hiking or so. As long as you feel like. Then increase it over the weeks or months. I’ve become a totally hiking fan within the last few years.

My personal experience with sports is: Try to find something which you really like. I’ve tried tons of different sports when I was younger, with not too much success. Finally, after many years of trial and error, I found sports that I really loved: Dancing! Especially Salsa dancing! With that, suddenly it was no problem to do sports. I was automatically motivated.

About two years ago, I discovered hiking. I also totally love that. I could do it the whole day. I have some small woods close to my flat. It’s so cool to just walk there.

My second tip concerning sports would be: Take care about simplicity. If you wanna go to the gym, choose one which is e.g. closest to your flat. Take care that packing your sports bag is not too complicated. That might sound ridiculous, but it was like a big mistake which I’ve done for a long time having too much in my bag and packing it was too complicated. It’s just an additional demotivating factor before you can start at all. In some gyms, you can rent a fix place to store some of your stuff. Though I’ve never used that, I think it’s a good option.

I’ve also bought a home trainer bicycle a few years ago. A very simple and affordable one, costed just 100 bucks, bought at Amazon. Also very light and small, you can fold it together and put it into a corner. But it's decent and does its job. The good thing about this is simplicity also. I can just jump onto it whenever I feel like. But first you need to establish at least some basic routine. Just start going on it for five minutes a week or so on low level. After you have the habit, you can increase.

I wouldn't stress myself too much with diet. Just learn a bit about healthy food stuff step-by-step within the years. And apply it. It’s the simple things, too. Eat not too much sugar stuff, more full corn stuff, drink water or tea, eat vegetables and fruits. Balance proteins with carbon hydrates. That’s it. And don’t forget chocolate and chips ;-) Just don’t eat too much of it or too often.

But the absolutely most important thing about sports is: Find some sports or some way to train which suits to yourself. This was the biggest mistake I’ve done for a long long time. I’ve always tried to do things which other people told me. This has never worked. I’ve only succeeded when I started to just listen to myself (and my body). You must find your own way. Which suits to you. Even if it’s something that no one else seems to do. People are very different. Take advice always as inspiration. Then test it and try if it works for you. Or just forget about all advice and think about what you would like to do. Maybe it comes automatically to your mind.

I actually discovered Salsa dancing when I was on holiday in Poland. I coincidentally was in a bar with some friends having a drink, and there was a salsa course going on in that bar. Strangely I found this very interesting. After I returned home again, I decided to take a course in Salsa. It turned out to be the best sports decision that I’ve ever made.

With hiking, it was a bit similar. Everyone always tells you to go jogging. But jogging never really worked out for me. But strangely I liked walking. I just haven’t been consciously aware of that for a long time. Then by coincidence, I’ve moved to a new flat and there was some woods close to that new flat. When I started to walk there, I finally realized how cool walking in nature is. Walking is much better than jogging for me.