I must say, I think your cardio workout seems abit severe in my opinion. I studied P.E at GCSE level, and over the past 2 yrs I've been at the gym 5 times a week and it completely went against what I had learnt.
You don't need to slog it out on the treadmill running on an interval training program to start seeing results in cardio fitness at all. I run just under 1 mile a day, with like, 5 x 10 second sprint sessions built in, 3 x 10km/h slow jogging session I often skip to help workout the lactic acid and even a walking period stuck in there too.
Its all about stressing the heart, gently pushing it, but its where your real craving for fitness really lies as you will feel safer being fitter in fight or flight situations.
I play five a side football to once a week, and that's all about quick sprints and pacing yourself in between. My training program in the gym has made me fitter than everyone now at football, and I was only running just under a mile! It takes less that 8 minutes! Its easy! And it reeeally really works!
Oh yeah, and on the weight side of things, flexibility is crucial to having confidence in your ability, so light weights are fine, just concentrate on a smooth linear action. The machines at my gym have weight steps of 2.5kg because when your pushing the bigger weights, you DO need them, so don't be bothered about lifting lower weights, just do them properly
