The Best Workout for Very Overweight People

Are you overweight and looking for a workout to help you lose weight? Look no further! This article will provide you with the best workout plan for the very overweight. You will learn how to make the most out of your exercise, so you can start your weight loss journey in no time.

Quick facts: Best Workout For Very Overweight

  • ✅ Working out at a moderate intensity for at least 150 minutes a week is the best form of exercise for very overweight people – Harvard Health
  • ✅ Strength training is particularly important for obese people as it helps improve muscle mass and metabolic health – Mayo Clinic
  • ✅ Regular aerobic exercise can reduce risk factors such as high blood pressure, high cholesterol, and diabetes – American College of Sports Medicine
  • ✅ Low-impact activities such as walking, swimming, and cycling are best for very overweight people – Cleveland Clinic
  • ✅ Yoga and Pilates can help very overweight people build strength, balance, and flexibility – American Council on Exercise
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    Understanding Overweight Workouts

    Being overweight can present unique challenges when it comes to finding a workout that is suitable for you. The key is to understand your body and what type of exercises it is capable of doing. It is important to take a holistic approach by combining cardio and strength exercises tailored to your individual needs. This will be the best way to start an effective workout plan that will help you reach your goals.

    Set realistic goals

    One of the most important aspects of any overweight workout program is to set realistic goals. Start by assessing your current physical abilities. If you have a medical condition or are severely overweight, talk to your doctor and trainer before beginning any exercise program. Once you understand your limitations and capabilities, create achievable goals that focus on developing strength, flexibility, and endurance over time.

    For example, rather than setting a goal to lose 30 pounds in two weeks, aim for one or two pounds per week – a more manageable endeavor. Setting realistic goals will help ensure your program is both safe and successful in the long run. Additionally, don’t forget to celebrate small victories along the way! This will keep motivation high as you stay focused on achieving long-term success.

    Consult with a doctor

    Before beginning any exercise program, it is important to consult with a doctor. This helps ensure that you can safely engage in physical activity and allows your doctor to provide lifestyle advice tailored to your particular health needs. They may also be able to refer you to an exercise physiologist who specializes in overweight people, as well as provide medical monitoring of your progress.

    When you consult with a doctor, make sure to tell them about the amount and type of exercise you plan on doing, so that they can give you the appropriate advice for achieving your fitness goals.

    Learn proper form and technique

    Learning proper form and technique is essential to get the most out of an overweight workout. Not only does proper form reduce the risk of injury, it also helps you achieve better results.

    When it comes to lifting weights, start with light weights and focus on lifting with good technique at all times. To further ensure safety and make sure proper form is maintained, use a spotter whenever possible.

    During cardio workouts make sure to go at a comfortable pace that challenges you without straining too much. Pay attention to your breathing as this will help you know if you are going too hard or not hard enough. Listen to your body’s signals and adjust accordingly for the best results!

    Cardio Exercises

    Cardio exercises can be an effective way for very overweight people to get started with their workout journey. Cardio exercises can help reduce fat and lead to overall better health. It can also help with improving cardiovascular health and resistance.

    In this article, we will discuss the types of cardio exercises that are suitable for very overweight people:


    Walking is one of the best forms of exercise for very overweight people since it does not require them to put a lot of strain on their joints and muscles. Walking is seen as low impact, meaning that anyone, regardless of weight, can partake in this activity without too much difficulty.

    At least 30 minutes of walking each day can help contribute to overall weight loss, while also strengthening the heart and improving cardiovascular fitness. This exercise may not burn as many calories as running or swimming would, but the benefits are still significant. If walking becomes too easy for someone trying to lose weight, they can increase their speed or add some inclines to get a more intense workout. With patience and dedication, walking can have significant impacts on someone’s health when done consistently over time.


    Swimming is an excellent cardio exercise for very overweight people because of its low-impact nature. It is also a full-body workout, burning calories and engaging the arms, legs, core, and back muscles. A healthy weight loss goal for very overweight people is about 1-2 pounds per week.

    Swimming for one hour can burn up to 600 calories depending on the intensity of the workout. This makes swimming an effective way to reach a healthy weight goal as well as improve overall health and fitness.

    Swimming can be done either in a pool or in open water (such as a lake or ocean). Pool workouts offer more structure, since it’s easy to measure distance using the lanes; whereas open water offers more freedom to move around and discover new things.

    Swimming is also relatively easy to learn – with just a few lessons you can become proficient enough to enjoy this great exercise!

    Stationary Bike

    The stationary bike is an excellent exercise for very overweight people because it is low-impact and low-intensity, so it doesn’t put unnecessary strain on the joints. It’s also great for improving cardiovascular health.

    The best way to use a stationary bike for weight loss is to keep your intensity at about 70% of your maximum heart rate, which you can calculate by subtracting your age from 220. You should also aim to stay on the bike for 30 minutes or more in order to maximize the fitness benefits.

    Additionally, you can increase the challenge of working out on a stationary bike by increasing resistance or interval training. Interval training works by alternating between high-intensity cycling and recovery periods, which will help you achieve better results in less time.

    Strength Training

    Strength training is an essential component of a successful fitness program for overweight people, providing numerous benefits. Strength training can help build muscle, improve balance, reduce joint pain, increase bone density and promote weight loss.

    In this article, we will discuss the benefits of strength training for very overweight people and how they can start their own strength training program.


    Squats are an essential exercise for people who are overweight or obese. Squats strengthen the quads, hamstrings, and glutes, while also improving mobility in the hip and core muscles. In addition to being a great compound lift that can help build total body strength, squats can also help you to rapidly burn calories and lose excess fat.

    When done correctly with proper form, Squats can help reduce the risk of injury while strengthening your muscles and joints. Squatting movements should be done slowly with control while maintaining a straight, neutral spine throughout the entire movement.

    Beginners might want to start with bodyweight squats using just your bodyweight or adding resistance bands for extra resistance before gradually increasing loading and intensity as form improves.


    Lunges are a great way for very overweight people to start strength training. During a lunge, one foot is placed forward while the other remains stationary and the torso centers and slowly bends over the standing leg. This exercise increases lower body strength and stability while working on flexibility. Performing these correctly can help strengthen the legs, gluteal muscles, hamstrings, and core.

    Lunges can be done with or without weights, depending on your fitness level. Beginners should start by holding their arms out in front of themselves to keep their balance steady; as they gain confidence they can gradually add weights such as dumbbells or kettlebells. It is important to be careful not to overdo it; take your time to increase weight with caution so that you can practice proper form without injury.


    Push-ups are a great strength training exercise for those who are very overweight. Push-ups challenge the upper body muscles while also working the core. With push-ups, you can target those extra pounds in your chest and arms by adding resistance work to the classic push-up position. As you get stronger, try adding resistance bands or weights to help make each repetition more challenging.

    For those who are more advanced, a decline or incline push-up may be used to add difficulty. In addition, handstand push-ups can also be performed if you’re up for the challenge! To maximize results from this exercise, keep your core tight when performing any type of push-up and make sure you maintain proper form throughout each repetition to avoid injury. Push-ups are an effective exercise for very overweight people looking to gain strength and confidence in their workouts!

    Core Exercises

    For very overweight people, performing core exercises can be a great way to start building strength and setting up a foundation for a more vigorous workout plan. Core exercises will help you build the muscles in your torso and abdomen, which can help you become more stable and reduce your risk of injury.

    Let’s take a look at the different core exercises that can be beneficial for very overweight people:

    • Core exercises that target the abdominal muscles such as crunches, planks, and leg lifts.
    • Core exercises that target the back muscles such as back extensions, supermans, and bird dogs.
    • Core exercises that target the hip and glute muscles such as bridges, hip thrusts, and clamshells.
    • Core exercises that target the shoulder muscles such as shoulder presses, lateral raises, and rotator cuff exercises.


    Plank is a bodyweight exercise that works the entire core, strengthening the abdominal muscles and other supporting muscles. It can be done at home or at the gym, making it an excellent choice for those looking to stay within a budget.

    For this exercise, you’ll need a yoga mat or cushioning surface to place your hands on to protect your wrists. To get into position for a plank, start by resting your elbows and forearms on the floor or mat in front of you. Make sure that your forearms are directly beneath your shoulders and that your elbows are shoulder width apart on either side of your body.

    Lift yourself up off of the ground onto your toes and hold this position for 30-60 seconds (or longer if you can). Squeeze your glutes, quads, and core tightly as you hold this position for maximum effectiveness.


    The bridge is an effective core exercise for those who are very overweight. The bridge works the lower back, glutes, hips and core muscles all at the same time. It is important to maintain good form while doing this exercise to make sure you do not injure yourself.

    To do a bridge correctly, start by lying on your back with your knees bent and feet planted firmly on the floor. Push up off of your heels to lift your body off of the ground, creating a straight line from your shoulders to your knees. Hold for several seconds before lowering yourself back down. This exercise can be made more difficult by adding weights or an exercise ball between your body and the floor to increase core strength and stability.

    Russian Twist

    The Russian Twist is a popular core exercise and an excellent workout for very overweight people. This is an abdominal exercise which helps to strengthen the core muscles, including the abdominals and obliques, and also to improve flexibility in the spine, which is essential for good posture.

    The Russian Twist can be performed while sitting or standing. When performing while sitting, sit on a chair or bench with your feet flat on the ground or raised off the ground if it’s more comfortable. Place your hands together in front of your body and then twist from side to side as far as you can manage. Be sure to keep your spine straight and contract your abdominal muscles throughout this movement.

    The Russian Twist is a great way for very overweight people to start strengthening their core safely and effectively without putting too much strain on their joints.

    Recovery and Nutrition

    Recovery and nutrition are important parts of any fitness program, but for very overweight individuals, they are especially important. Not only does recovery help prevent injury, but it also helps the body properly rest and repair itself after an intense workout. Nutrition is equally important, as it provides the body with the nutrients and fuel needed to stay healthy and perform well.

    Let’s take a look at how recovery and nutrition play a role in an effective workout plan for very overweight individuals:

    Get adequate rest

    Getting adequate rest is an essential part of any exercise program, especially for very overweight people. Too little sleep can lead to an increase in appetite, fatigue during exercise, and poor recovery from workouts. Aim for seven to eight hours of quality sleep per night so that your body has sufficient time to rest and refuel after a hard workout. Being well-rested can also help reduce stress hormones, leading to fewer irritations or negative emotions that may otherwise be put into food.

    Lastly, never forget your post-workout nutrition! Eating a carbohydrate-rich snack within the first 30 minutes after exercising will help replenish the energy you burned during your workout session. Protein will also support the building of muscle tissue as you lose fat.

    Eat a balanced diet

    For those who are very overweight, it can be difficult to get into a workout routine. However, participating in physical activities is vital to losing weight and maintaining good overall health. The first step in getting on track is to establish a healthy diet. Eating a balanced diet that includes whole grains, lean proteins, fruits, vegetables, and healthy fats will help provide energy needed for exercise and aid in weight loss.

    It’s also important to focus on portion control and make sure not to skip breakfast. Additionally, eating high-fiber foods like beans, nuts, apples and oats can help keep you feeling full for longer periods of time so you don’t overeat later on in the day. Eating balanced meals throughout the day will give you the energy needed for your next workout session.

    Drink plenty of water

    It is very important for those who are very overweight to drink plenty of water. Not only does it help keep the body hydrated, but it can also help reduce calorie intake by keeping the stomach from growling and its contents from becoming overly concentrated. Drinking plenty of water also helps flush out toxins, which can improve recovery time after exercise.

    Additionally, drinking plenty of water is critical for maintaining proper nutrition levels, as most foods are composed mostly of water. It is recommended to consume at least 8 glasses of water per day to stay properly hydrated and ensure that the body gets enough vitamins and minerals to function optimally even during intense workouts.

    FAQs about: Best Workout For Very Overweight


    Q: What is the best workout for very overweight people?
    A: The best workout for very overweight people is a combination of cardiovascular exercise and strength training. Cardiovascular exercise, such as walking, jogging, swimming, or biking, should be done for 30 minutes or more, 3-5 days a week, to burn calories and help the person lose weight. Strength training, such as lifting weights or using resistance bands, should be done 2-3 times per week to build muscle and help with weight loss and maintenance.

    Q: How often should very overweight people workout?
    A: Very overweight people should do cardiovascular exercise, such as walking, jogging, swimming, or biking, for 30 minutes or more, 3-5 days a week. They should also do strength training, such as lifting weights or using resistance bands, 2-3 times per week.

    Q: What are some tips for very overweight people starting an exercise program?
    A: Some tips for very overweight people starting an exercise program include: starting slowly and gradually increasing intensity and duration; setting realistic goals and tracking progress; focusing on form and using proper technique; and listening to your body and taking breaks when needed. It is also important to speak with a healthcare professional before beginning an exercise program.

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