Pilates yoga is what my girlfriend and I always recommend to people who want to get in shape, that and cycling, though to be honest my girlfriend and I use exercise bikes indoors instead of road bikes, it's safe, we can liste to music or watch the telly at the same time, and to be honest it's nice to be able to cycle in a climate controlled environment, plus we don't find it as boring as riding a traditional bike, plus we can both cycle at our own paces and push ourselves as hard as we like while spending the same amount of time on the bike as each other - we have two one for each of us.
Then there is the no brainer suggestions, eat right, no fast food, no junk food, no chocolate, no smoking, no alcohol, no drugs....
It's reslly rather simple oce you think about it logically and put your mind to it.
A guy I know injured himself in BJJ, and he did yoga for a few months and it did wonders for him. I've done a few non-beginner yoga classes and it is hard as fuck.