The Best Workout for Overweight Beginners

Do you want to start exercising but don’t know where to begin? Look no further! This article will give you the best workout for overweight beginners to get you started on your fitness journey. With this simple, doable routine, you can start feeling motivated and confident in your body.

Quick facts: Best Workout For Overweight Beginners

  • Doing a combination of aerobic exercise (such as walking, swimming or jogging) and strength training is the most effective workout for overweight beginners – Harvard Health Publishing (Harvard Medical School)
  • Focus on low-impact exercises such as walking, cycling and swimming – American Council on Exercise
  • Start slowly by doing 15-20 minutes of activity, twice a day – American Council on Exercise
  • Beginners should aim for 150 minutes of moderate-intensity aerobic activity each week – Centers for Disease Control and Prevention (CDC)
  • Overweight individuals should also add strength training to their workout plan – Centers for Disease Control and Prevention (CDC)
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    Being overweight can be a struggle, but the good news is that it’s not impossible to achieve a healthier lifestyle. Exercise is one of the most important tools when it comes to dealing with obesity, and working out can help you lose weight and build muscle. However, it can be difficult to know where to start if you’re a beginner.

    In this article, we’ll explore what the best workout is for overweight beginners:

    Definition of Overweight

    Overweight is the condition of having an excessively high body mass index (BMI). A person is considered overweight when their BMI falls between 25 and 29.9. Obesity, on the other hand, is defined as having a BMI of 30 or higher. It is important to note that BMI does not take into account muscle mass, bone density, and other factors which can affect one’s weight; for this reason, more precise measures such as waist circumference may sometimes be used to assess overweight status.

    The best workout for overweight beginners will depend on their current fitness level and goals. A walking program is a great place to start for someone who has never exercised before or who has been inactive for an extended period of time; it provides a low-impact option with plenty of opportunity to ease into exercise gradually while still offering significant health benefits. Strength training exercises such as squats and lunges also offer numerous health benefits and can help build muscle mass over time. Finally, yoga or Pilates classes are excellent choices for those wanting to improve flexibility and posture while also improving overall strength.

    Benefits of Exercise for Overweight Beginners

    Exercise for overweight beginners can be an effective way to improve overall health and wellbeing. Exercise can help with weight loss, provide cardiovascular benefits, and improve muscular strength. Exercise can also help with better sleep and a sense of accomplishment.

    Let’s take a deeper look at the benefits of exercise for overweight beginners:

    Improved Cardiovascular Health

    Exercising regularly is essential for improving cardiovascular health. For overweight beginners, regular exercise can help improve heart rate, expand the size of the heart’s chambers, and increase blood flow. These changes can help reduce the risks of developing a variety of cardiovascular diseases.

    Additionally, regular exercise can help to lower cholesterol and triglyceride levels, further reducing strain on the cardiovascular system. With lower cholesterol levels, it is easier for fat-soluble vitamins to be absorbed into the body and for waste products to be eliminated from the body. This type of regular activity also helps to regulate blood pressure and promote an overall healthier lifestyle.

    Increased Strength and Endurance

    For overweight beginners, exercise can be a great way to build strength and improve endurance. Weight-bearing movements, such as squats and lunges, are excellent exercises to build strength and coordination in the lower body. Pushups and planks can be used to build core strength, while upper body exercises can help strengthen arms, shoulders, chest and back. Cardio exercises like running or walking can also burn calories and increase the heart’s stamina.

    By regularly exercising with overweight beginners, muscles will become stronger and the body’s endurance will improve over time. Additionally, regular exercises can help reduce body fat percentages and improve overall health. Regularly exercising at an intensity level that is comfortable for the individual will help promote weight loss by burning calories and improving metabolism as well as helping maintain muscle mass. Embarking on a new exercise routine with an experienced trainer or coach can be beneficial in aiding a beginner in achieving their goals safely while getting better results faster.

    Improved Mental Health

    Exercising regularly has been shown to have a positive effect on mental health. For overweight beginners, regular exercise can lead to improved self-esteem and decreases the risk of depression. Exercise can also help reduce stress levels and increase relaxation, which in turn reduces the symptoms of depression and anxiety.

    Additionally, regular exercise has been linked with increased cognitive functioning in overweight people, improving their ability to learn new skills and retain information more easily. Finally, exercising helps improve focus, concentration and alertness levels – all key ingredients to ensure better mental health.

    Types of Exercise for Overweight Beginners

    Exercise is an important part of healthy living, however, if you are overweight, you need to take precautions to ensure you are exercising safely and effectively. Knowing the right types of exercise for your body type is essential in order to achieve your goals without risking injury.

    In this article, we will be discussing the best types of exercise for overweight beginners:


    Walking is an ideal type of exercise for overweight beginners. It is a low-impact activity that can be done practically anywhere and requires no special equipment. Additionally, walking at a moderate pace (3–4 mph) can burn up to 100 calories per mile. This means that beginners can benefit greatly from incorporating regular walks into their workout routine without feeling overly taxed or limited by their mobility levels.

    Even when walking outdoors with hills and terrain, the benefits are still impactful; the best way to maximize the benefits is to bring a pedometer or fitness tracker for tracking progress. By taking regular walks, beginners can improve both their physical and mental health while also boosting their endurance levels over time.


    Swimming is an excellent type of exercise for overweight beginners because it offers a low impact workout with many benefits. Swimming helps to increase cardiovascular endurance, build muscle strength, and improve flexibility without putting too much stress on your joints. Additionally, swimming is also fun and can be done in any type of weather since it’s done in a pool!

    For those who aren’t as confident in the water yet, there are plenty of classes available to help you get started and gain confidence in the water. Furthermore, because swimming uses the entire body, it is an efficient way to burn fat and calories while still enjoying the experience.


    Cycling is an excellent form of exercise for overweight beginners because it’s low-impact and can be done at a steady pace. It’s a great way to get started with getting fit and is something that can be done without straining too much or risking injury. Cycling also provides a full body workout which helps strengthen the lower legs, glutes, and core.

    The best part about cycling is that it can be done indoors or outdoors depending on the weather. Doing it outdoors allows you to explore new places, take in some fresh air, and burn more calories due to the uneven terrain routes that can be taken. On the other hand, some cyclists prefer doing it indoors where they have more control over their workout such as adding inclines and difficulty levels on stationary bikes.

    Overall, cycling is a great form of exercise for overweight beginners who are looking for something to start off with in order to get active and stay healthy:

    • It’s low-impact and can be done at a steady pace.
    • It provides a full body workout.
    • It can be done indoors or outdoors.

    Resistance Training

    Resistance training is a type of exercise that focuses on the use of resistance to help build up and strengthen the muscles. Resistance can come in the form of free weights, machines, machines with cables, tubing, bands and bodyweight exercises. Resistance training will not only help you add muscle mass (which burns added calories), but it also helps to strengthen your bones, supports healthy joint function and can also help to reduce your risk of injury.

    A beginner should start with exercises that utilize their own body weight such as squats, lunges and pushups. Exercise programs to focus on two or three days a week for a minimum of 20-30 minutes per workout session; after working up to a few weeks or months beginners may wish to incorporate added resistance such as dumbbells or machines in their workouts.

    Creating a Workout Plan

    Creating a workout plan is essential for anyone who is looking to get into shape, especially if you are overweight. A good workout plan should be tailored to the individual, taking into account the person’s goals, current physical condition, and lifestyle. It should also be flexible, with the ability to adapt as the individual makes progress and their physical condition changes.

    Let’s discuss how to create an effective workout plan for someone who is overweight and just beginning their fitness journey:

    Set Realistic Goals

    When creating an effective workout plan for overweight beginners, it is important to set realistic goals. Setting achievable goals will help you stay focused and motivated.

    Start by setting a goal to exercise three times a week. You can gradually increase the frequency and intensity of your workouts as your fitness level improves. Additionally, when setting goals, consider both short-term and long-term objectives. For example, your short-term objective might be to lose five pounds in the next month while your long-term goal could be to achieve a healthier lifestyle by making healthier food choices and exercising regularly over the course of six months or more.

    Finally, it is important to track your progress so that you can adjust your workout plan as needed in order to stay on track towards reaching your goals.

    Choose the Right Exercises

    When creating a workout plan for overweight beginners, it is important to choose the right exercises. Low-impact exercises such as walking, jogging, swimming, and biking are excellent options for overweight beginners. These activities are simple yet effective when it comes to burning calories and helping with weight loss.

    Strength training is also beneficial; this can involve using bodyweight exercises such as squats, lunges, and push-ups as well as using weights or bands. It’s important to keep in mind that form is key for successful strength training; if an exercise is performed incorrectly it can lead to injury or incorrect use of weight. Low impact activities help start the process of building strength while reducing stress on the joints from excess weight.

    In conclusion, when making a workout plan for an overweight beginner it is important to consider each individual’s preferences and abilities when choosing the right exercises that will lead to success in their health journey.

    Increase Intensity Gradually

    An important part of any successful workout plan for overweight beginners is to gradually increase intensity. This is a key to success when trying to avoid injury or burnout that can come from pushing too hard too soon.

    You will want to start with low-impact exercises, like walking or jogging, cycling, and light resistance training. Once you have built up your endurance and strength, start increasing the intensity of cardio and weight-training sessions, adding intervals of high-intensity exercise as you go. Don’t be afraid to try activities like HIIT (high-intensity interval training) or circuit training which can help boost calorie burn and muscle growth without overworking your body. Additionally, prioritize rest days so your muscles can repair and you can build up the energy needed for more intense workouts later on in the week.


    When it comes to beginners who are affected by excess weight, it is important to find a workout routine that is effective, safe and enjoyable. High-intensity interval training (HIIT) may be an ideal choice for overweight beginners. It has been found to be more effective than lower intensity endurance exercises when it comes to burning fat and calories, keeping the heart healthy and stimulating weight loss.

    Other beneficial exercise alternatives for overweight individuals include:

    • Biking
    • Low-impact aerobics (e.g., swimming)
    • Strength/resistance training

    Any of these activities may help you stay motivated while losing weight in a healthy way. Finally, make sure to discuss your fitness plan with a physician before starting any type of workout regimen.

    FAQs about: Best Workout For Overweight Beginners

    Q: What is the best workout if I am overweight and a beginner?

    A: A good workout for overweight beginners is to start with low-impact exercises like walking, jogging, swimming, or biking at a moderate intensity. You can also do strength training with light weights or resistance bands, and stretching or yoga to help build and tone your muscles.

    Q: How often should I exercise if I am a beginner?

    A: As a beginner, you should aim for at least 30 minutes of exercise 5 days a week. You can start out at a lower intensity and gradually increase the intensity and duration of your workouts as you get stronger and more comfortable with the movements.

    Q: Are there any specific exercises I should focus on if I am overweight?

    A: Yes, it’s important to focus on exercises that target your core muscles as well as exercises that work your arms, legs, and back. Core exercises like planks and sit-ups can help strengthen your core muscles, while squats, lunges, and push-ups can help strengthen your arms, legs, and back.

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