The Best Workout for Beginners Who Want to Lose Weight

If you’re looking to jumpstart your weight loss journey, a focused and consistent workout is key. You’ll want to begin with exercises that are effective, yet not too daunting. This article will plant the seeds of success by introducing you to the best workout for beginners.

Quick facts: Best Workout For Beginners To Lose Weight

  • ✅ Brisk walking is the best workout for beginners to lose weight. (Harvard Medical School)
  • ✅ High-intensity interval training (HIIT) is 2-3 times more effective than steady-state cardio for burning fat. (American Council on Exercise)
  • ✅ Strength training helps build muscle and increase metabolism, making it easier to lose weight. (American College of Sports Medicine)
  • ✅ Yoga and Pilates are both effective forms of exercise for beginners to lose weight, as they increase flexibility, balance and strength. (Mayo Clinic)
  • ✅ Working out for at least 150 minutes per week is recommended for weight loss. (U.S. Department of Health and Human Services)


Weight loss can be an intimidating goal for many beginners, but it does not have to be an impossible dream. With a proper structured plan of nutrition, regular exercise and proper rest, you can reach your goal of losing weight safely and effectively.

This article will provide an overview of the best workout for beginners who want to lose weight:

Benefits of exercise

Exercise not only helps you shed extra pounds, but it also comes with its own set of benefits that will help you feel great and live a healthier, more robust life. By exercising regularly, you can reduce your risk of developing lifestyle-related diseases such as heart disease and diabetes. Regular exercise also boosts your immune system and can help reduce stress levels. Not to mention that when you look better, you’ll feel better about yourself too!

In addition to all the physical benefits, exercising has many mental health benefits as well. It increases endorphins in the brain, leading to feelings of euphoria and improved moods. Exercise keeps your brain healthy by increasing the flow of blood to the brain and improving problem-solving abilities. Lastly, regular physical activity can help improve sleep quality and provide energy throughout the day.

Types of exercises

When it comes to beginning a workout program, it is important to choose exercises that will help you reach your goals. Different types of exercises play different roles in an effective weight loss program. Aerobic exercise and strength training are two of the most important types of workouts for weight loss.

Aerobic exercise, also known as cardio, is any activity that gets your heart rate up, like running, biking or walking. This type of workout causes your body to burn large amounts of calories during and after the session. Additionally, aerobic activity helps build up endurance and improve your overall health by strengthening your heart and lungs.

Strength training involves using weights or other resistance to strengthen muscles and bones. This can include lifting weights with machines or free weights, bodyweight exercises like push ups or pull-ups, resistance bands or even calisthenics. Strength training helps you build muscle which can give you a slimmer look as muscles take up less space than fat does on the body. Strength training also increases metabolism which helps burn more calories throughout the day than if you just performed aerobic activity alone.


One of the best types of exercise for those who are looking to lose weight is cardio. Cardio can help burn excess body fat, improve cardiovascular endurance, increase lung capacity and help to reduce stress and anxiety. It can also help increase metabolism and boost energy levels, so it is a great way to get active and stay healthy.

Let’s look at some more details about cardio and how it can help you reach your weight loss goals:

Types of cardio exercises

Cardio exercises are any type of physical activity that gets the heart rate up, increases blood circulation and allows for more oxygen to be sent to the muscles. Cardio exercises include running, jogging, swimming, biking, dancing and elliptical training. Cardio exercises are great for those looking to lose weight as they increase your metabolism and burn a lot of calories in a relatively short period of time.

For beginners just starting out with cardio exercise, walking is generally the best option as it is low-impact and considered a safe form of exercise. However, if you’re looking to pick up the pace, running or jogging can be an excellent way to get your heart rate up and help you reach your weight loss goals quicker. Swimming is also an excellent form of cardio exercise for those looking for something more low-impact than running or jogging. Biking is another excellent cardio workout that has similar effects as running but with less strain on your joints due to its low impact nature. There are also more creative forms of cardio such as dancing or using an elliptical machine that can provide fun alternatives to traditional forms of cardio exercise.

Benefits of cardio

Cardio workouts are an essential component of any weight loss program. Incorporating aerobic exercise into your fitness plan not only helps you shed unwanted pounds, but it also provides numerous health benefits that can improve your overall wellbeing. Regular cardio exercise can help improve heart health, reduce stress levels and boost your energy. Cardio workouts also help increase your metabolism and burn calories more effectively for weight loss.

The most common types of cardio exercises include:

  • Running
  • Swimming
  • Cycling
  • Walking
  • HIIT (high intensity interval training)

Depending on your fitness level and goals, you can switch up the intensity and duration of each workout to make sure you get the best results for your goals. In general, it’s recommended to aim for 30 minutes to an hour of cardio at least four times per week in order to see significant results. By incorporating cardio into a healthy diet plan, you’ll be able to achieve a healthier lifestyle and reach your desired weight loss goals faster!

Recommended cardio exercises for beginners

Cardio exercise is an effective way to improve your overall health and reduce weight. For beginners, it is important to start with low-impact exercises like walking or swimming. This allows you to develop the necessary strength, coordination and balance needed for more intense aerobic activities like running and cycling.

Other recommended low-impact exercises include hiking, stair climbing, jumping rope, rowing and elliptical machines.

For those who want a more challenging workout, they can move on to High Intensity Interval Training (HIIT). HIIT involves short bursts of high intensity exercise followed by rest periods in between sets. This type of cardio workout can be an effective tool to burn calories and fat in a short period of time.

Other recommended high intensity exercises include burpees, sprints, mountain climbers and skipping. Regardless of which type of cardio you choose to do it is important to remember that consistency is key when trying to lose weight or improve fitness levels.

Strength Training

Strength training is one of the most effective forms of exercise for beginners who want to lose weight. It helps build muscle and allows you to burn more calories throughout the day. Strength training can also improve your overall health, as it strengthens and tones the body.

In this article, we will be discussing the benefits of strength training and how it can help you reach your goals.

Benefits of strength training

Strength training is a form of physical exercise that focuses on the development of muscular strength, tone and endurance. It can help to improve the overall function of your muscles, and can lead to significant improvements in your level of fitness.

Strength training can help to:

  • Increase muscle mass and boost metabolism, which may improve weight loss efforts.
  • Increase strength and muscle stamina, which can reduce fatigue and make everyday activities easier.
  • Increase bone density and joint stability, which can reduce the risk for potential injury.
  • Reduce stress levels by releasing endorphins into the body.

This makes it a great form of exercise for those wanting to maintain their overall mental health as well as their physical health.

Types of strength training exercises

Strength training exercises are designed to increase muscular strength and endurance. They involve progressively increasing resistance to movement and allow your muscles to become stronger over time. Strength training exercises can be done with free weights, machines, or body weight exercises such as lunges, squats, and push-ups.

For those just starting out, bodyweight exercises are an effective way to familiarize yourself with how your body moves when performing certain movements. After mastering the basics of bodyweight exercises you can move on to isolating certain muscle groups with free weights, machines or even weighted vest or resistance bands. Make sure you keep proper form when performing any type of strength training exercise and always consult a professional if you’re unsure about anything. Incorporating strength training into a routine for beginners will help build lean muscle mass and burn fat, leading to weight loss in the long run.

Recommended strength training exercises for beginners

Strength training is an important component of any workout routine, particularly for those who want to lose weight or build muscle. For beginners, however, it can seem overwhelming and daunting. Fortunately, there are a few exercises that can be done by beginners which will get them started and build a foundation for further strength training exercises.

These include squats, lunges, planks, push-ups and crunches. Squats target the muscles in the legs while lunges target the quadriceps and glutes. Planks and push-ups both help to strengthen the core as well as the back muscles. Finally, crunches are great for toning the abdominal muscles.

Regardless of which exercise you choose to start with for your strength training routine it is important to do each exercise with proper form to ensure safety and maximize results.

High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is an effective and time-efficient way to burn fat and lose weight. HIIT workouts involve short bursts of intense activity followed by brief periods of rest. This type of workout can be tailored to the individual’s level of fitness and can be adjusted as they progress.

Let’s take a closer look at the benefits of HIIT and how it can help you reach your fitness goals:

Benefits of HIIT

High-Intensity Interval Training (HIIT) is a form of exercise that involves intense bursts of physical activity alternating with brief rest periods. The goal is to elevate your heart rate and promote fat burning while keeping total workout time to a minimum. HIIT is a great option for beginners who want to lose weight, as it requires lower levels of fitness than some other forms of exercise and can be adapted to fit any fitness level.

In addition to promoting weight loss, HIIT also has other health benefits such as:

  • Improved cardiovascular strength and endurance
  • Increased muscle mass
  • Improved flexibility and coordination
  • Improved metabolic health
  • Better sleep quality
  • Reduced stress levels
  • Increased energy levels
  • And more.

By combining short bursts of intense movement with periods of rest or recovery in between, HIIT offers an effective way for beginners to reach their fitness goals.

Types of HIIT exercises

High Intensity Interval Training (HIIT) is a form of exercise that combines short bursts of intense physical activity with intervals of lower intensity exercise. These intervals can vary in length and type, but typically consist of quick burst exercises like sprints, burpees, mountain climbers and jumping jacks followed by a period of rest. HIIT is great for those just starting out on their fitness journey because it allows them to quickly burn calories and build muscle tone without having to spend hours at the gym.

When it comes to the types of HIIT exercises you can do, there are endless possibilities. Some common ones include:

  • Running or jogging on an incline
  • Alternating between walking/jogging and high knee strides
  • Continuous rowing/rowing sprints
  • Skipping or jump rope drills
  • Stair climbing
  • Explosive plyometrics that shock your muscles like burpees and mountain climbers
  • Bodyweight exercises like squats, push-ups and planks
  • Cycling on both flat terrain and hills

The important thing to remember when doing HIIT is that you need to be pushing yourself Beyond your comfort level – really pushing the boundaries to get maximum benefit from each exercise.

Recommended HIIT exercises for beginners

High-intensity interval training (HIIT) is an effective and efficient approach to exercise, which involves alternating between short periods of intense exercise and brief periods of rest or recovery. HIIT can be used by individuals of all fitness levels and can be adapted to fit different goals. For those looking to lose weight, the main benefits are that it increases the amount of calories burned during a workout, as well as providing improved cardiovascular conditioning.

For beginners, it is important to start with low-impact exercises such as bodyweight exercises and activities that require little skill or coordination. Examples of recommended exercises for beginners include:

  • Stationary biking
  • Jogging in place
  • Mountain climbers
  • Burpees
  • High knees
  • Jump squats
  • Jumping jacks

As you become more experienced with HIIT training you can add higher intensity exercises such as sprinting and plyometrics. HIIT is an excellent way to get a full body workout while still keeping your workouts short and intense.


Nutrition plays an important role when it comes to developing a successful workout plan for beginners. Eating a balanced diet of wholesome foods, such as fruits, vegetables, lean proteins, and healthy fats, can help provide your body with the fuel it needs to reach your weight loss goals. Additionally, watching your portion sizes and limiting your intake of processed and sugary foods can help you achieve the nutrition your body needs.

Let’s dive into the details:

Eating healthy

Eating healthy is an essential part of any fitness routine, and it’s especially important for those just starting out. The food you eat will act as fuel for your body, giving you the energy you need to complete workouts and stay active. Eating a balanced diet of lean proteins, complex carbs, and healthy fats like olive oil or nuts will help your body stay energized throughout the day and increase your metabolism – meaning more calories burned. It’s also important to drink plenty of water to stay hydrated so your body can perform at its best.

Eating healthy is one of the most important components of any successful workout program, so be sure to make a plan before getting started!

Types of diets

When it comes to diets, there are several different types to consider. One of the most common is the low-calorie diet, in which you reduce your calorie intake in order to lose weight. This can be done through reducing your portion sizes, avoiding unhealthy snacks and processed foods, or choosing healthier alternatives.

Other types of diets include:

  • A low-carb diet, which involves limiting your carbohydrate intake.
  • A high-protein diet, which emphasizes lean meats and other sources of protein.
  • A vegetarian or vegan diet, which eliminates or limits animal products like meat and dairy.

Depending on your lifestyle and goals, it is important to find the type of diet that works best for you. Eating healthy and being physically active are key components when trying to reach any fitness goal.

Recommended nutrition plan for beginners

A proper nutrition plan is essential for beginners who want to lose weight through physical activity. This plan should include the right balance of nutrients to fuel your body and to ensure that your muscles are getting the energy they need to properly exercise. Eating healthy carbohydrates such as whole grains, fruits, and vegetables, as well as lean proteins such as fish, eggs, and legumes will provide you with the necessary energy for working out. Avoid processed snacks or sugary drinks like soda; these lack nutritional value and contain empty calories.

In addition to diet, beginners looking to lose weight should also keep up with hydration. Water is essential for many bodily functions including temperature regulation and digestion so it’s important that your body is adequately hydrated when beginning an exercise regimen. Beginners should try and drink at least 8 glasses of water each day in addition to any other beverages they consume throughout their workout session. Following a healthy diet plan combined with drinking plenty of fluids is a basic foundation for weight loss success!


Ultimately, the best workout for beginners who want to lose weight is one that they will regularly commit to. A combination of strength and cardio exercises should be used in order to build muscle and burn fat, as well as to introduce variety into your workouts. It’s also important to focus on proper form and technique, in order to avoid injury and get the most out of your workout.

Summary of the best workout for beginners who want to lose weight

For beginners who are looking to lose weight, the best type of exercise to start with is a combination of both aerobic and resistance training. Aerobic exercises such as jogging, cycling and swimming should be done at least 3-5 times per week for 30 minutes each session. Resistance training should also be done 2-3 times per week with heavier weights and shorter reps.

Finally, diet plays an important role in weight loss too; consuming fewer calories than the amount burned during exercise and daily activities is key.

In summary, the best workout routine for beginners who want to lose weight should include:

  • A combination of aerobic and resistance exercises performed on alternate days.
  • Eating a healthy balanced diet and controlling portion sizes.
  • Focusing on progress rather than perfection to stay motivated throughout your journey toward your fitness goals!

FAQs about: Best Workout For Beginners To Lose Weight

Q: What kind of exercises should I do to lose weight?

A: Cardiovascular exercises such as running, cycling, swimming and walking are some of the best exercises for weight loss. Strength training exercises like weight lifting and bodyweight exercises such as squats, push-ups, and lunges are also effective for building muscle and burning fat.

Q: How often should I do my workouts?

A: For best results, aim for at least 150 minutes of moderate-intensity cardio and two to three days of strength training per week.

Q: What should I eat to lose weight?

A: Eating nutrient-rich, whole foods such as fruits, vegetables, lean proteins and healthy fats can help you lose weight. Avoid processed foods and added sugar, and aim for a balanced diet that includes a variety of foods from all the food groups.

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