Easy Full Body Workout For Weight Loss

This is a blog about how to lose weight with exercise.

The best exercise for weight loss is one that you will do consistently. You can’t just pick up a workout and expect it to work if you don’t do it. The best way to get yourself in the habit of exercising regularly is to find something you like doing.

There are many different kinds of workouts, all of which have their own benefits, but there are also some things that all forms of exercise have in common: they burn calories, they improve your heart health, and they help build muscle.

If you want to lose weight, then these three things are important for your health as well as for achieving your goal weight.

Right here on Buy and Slay, you are privy to a litany of relevant information on workouts for obese beginners, exercise for obese beginners at home, fastest weight loss exercise, and so much more. Take out time to visit our catalog for more information on similar topics.

Easy Full Body Workout For Weight Loss

Are you trying to create a new workout plan?

Looking for the best workouts for overweight beginners?

While it can be tough to get started with a regular exercise routine, it’s not an impossible task! By taking small steps forward and working at your own pace, you’ll be able to meet your goals and start feeling the benefits.

Luckily, there are some ways to make your workout session more manageable while still being extremely effective. With the right workouts, you’ll be able to push yourself little by little and work towards improving your personal fitness.

Starting a new workout plan can be tough, but you can do it! Below we’ll list 7 effective and easy workouts that you can try out if you’re overweight.

1. Walking

It should come as no surprise that walking is one of the best exercises to focus on if you’re looking to improve your fitness and lose weight. While the benefits of walking vary depending on sex and weight, walking 1 mile can burn approximately 100 calories.

Nordic walking, walking with 2 ski poles in hand, can be a great choice to get started with if you’re ready to start walking more often.

While you may think you need to jog or run to experience the benefits of this type of cardio, the truth that walking is just as beneficial. Even walking slowly may be able to help you get your heart rate up, and this is what is necessary for having a great cardio exercise.

2. Modified Push-Ups

Push-ups are one of the top exercises you can use to get in shape when you’re overweight or obese. Don’t worry; it doesn’t have to be as bad as you think!

While it can be difficult to do push-ups if you’re overweight, you can modify the exercise to make it easier. There are several ways you can do this if a standard push-up is too difficult.

For example, to make a push-up easier, you can perform the exercise while standing up with your hands pushing against the wall instead of the floor. If you want to take it one step further, you can also try doing push-ups on the ground but with your knees down against the floor throughout the exercise.

Performing push-ups will work your entire body and will strengthen your core. Performing push-ups may also reduce the risk of cardiovascular disease.

3. Riding a Stationary Bike

In addition to walking, riding a stationary bike is a great exercise you can use to improve your body and get your heart rate up. Stationary bikes can come with backrests, providing additional support and a more comfortable experience.

Riding a stationary bike helps strengthening your heart and lungs while also improving your body’s ability to use oxygen. It’s also a great way to give your lower body a workout and to burn some calories. One study found that a person weighing 185 pounds will burn 311 calories during 30 minutes of moderate riding, and will burn 466 calories during vigorous riding.

While you’ll want to do some of the other exercises listed here as well, this is one effective cardio exercise you should consider adding into your routine. 

4. Side Leg Lifts

Leg lifts are a great exercise for working out your lower body, and there are several types of leg lifts you can try. Side leg lifts, or side-lying hip abduction exercises, are one of the best types you may want to give a shot.

Side leg lifts can be extremely beneficial for your lower body and will be helpful for having a well-rounded exercise session. They have been shown to reduce pain and increase muscle performance. One 2011 study, for example, showed that a hip abductor strengthening program significantly reduced pain and increased strength in patients with patellofemoral pain syndrome (PFPS).

To do these leg lifts you’ll need to lay on your side, placing the hand from your elevated side onto the floor and your other behind your head. Lift your top leg up as high as it will go and then gently bring it back down. Then repeat the exercise for the opposite side of the body.

5. Bridges

Performing a glute bridge exercise can also be a good exercise to try when improving your personal fitness as a beginner. Performing bridges will strengthen your core and build your lower back and gluteus muscles.

For this exercise, you’ll need to get down on the floor, laying on your back with your knees bent. Then, you’ll need to lift up your hips off of the floor and then slowly back down.

If done regularly, doing glute bridges can have a great effect over time and will help you to strengthen your core while also reducing knee and back pain. Because bridges can be done while lying down, they can be a great way to get started with an exercise routine.

6. Knee Lifts With Ball

For this next exercise, you’ll need to have a small weight of some kind that you can hold in your hands. A regular ball usually works great for this exercise, but you can use a small dumbbell or another weighted item as an alternative.

When performing knee lifts, you’ll start by holding the ball above your head. Simultaneously bring the ball down in front of you while also bringing one knee up to meet it. Then, return to the starting position. Then repeat, using the other knee.

This exercise will do a great job of working out your core and can be a good workout to try if you’re overweight. Performing knee exercises is important for reducing pain, building strength, and losing weight and can be especially beneficial for anyone who suffers from osteoarthritis.

7. Modified Squats

Performing squats is one of the best ways to improve personal fitness. Squats are especially beneficial for your leg muscles, but really improve every part of your body if done right. They’re also functional, meaning they’ll help you get better with everyday movements as well.

Squats are also one of the best exercises for burning calories. According to this formula, a person who weighs 160 pounds and performs squats for 15 minutes will burn around 230 calories.

When performing a basic squat, you’ll start standing up. Then, you’ll lower your body to the ground. Then you’ll slowly rise back up. Some people perform squats while holding a weight in their hands, and there are plenty of variations you can try.

If it’s difficult for you to perform a full squat, you can modify it to make it easier for you. To perform a modified squat, do a squat normally. However, instead of lowering your body all the way to the ground, lower it into a chair instead, before rising back up.

Getting Started With These Easy Workouts

If you’re ready to start on your path to improvement, don’t put too much pressure on yourself! Consider trying the easy workouts listed above, but if there are any that you can’t do, that’s okay. Focus on the exercises that you can perform successfully and go from there.

By starting slowly and pushing yourself little by little, you’ll eventually get into your new exercise routine and will start feeling better one step at a time.

Workouts For Obese Beginners

Starting a new workout routine is a challenge for everyone. While there is still a long way to go, the media’s portrayal of people of all body types exercising is getting better all the time. No matter your weight, exercise is important. Workouts can help you change the way you feel about yourself, boost your mood, and improve your health.

So how do you get started? Use this guide to choose a workout that you might enjoy. Then check your local community center, hospital, health club, or neighborhood center to find an exercise program to suit your needs.

Exercise Benefits

Physical activity is generally a positive choice for everyone, and it can offer specific benefits for those who are considered overweight.

Carrying excess weight sometimes puts you at higher risk for certain diseases, including high blood pressure, heart disease, diabetes, sleep apnea, and depression.¹ A program of moderate exercise can help you to reduce your potential risk of disease. Weight loss, which may happen as a result of exercise, can also help to reduce your risk for disease.

But more importantly, exercise can improve the way your body functions throughout the day. If your body feels better as you move through daily activities, your mood and your confidence level are likely to get a boost as well. For these reasons, a lot of people who exercise consistently learn to love exercise.

Before You Start Exercising

Before you start any exercise program, make sure that you are healthy enough for physical activity. Visit your health care provider and ask about limitations or modifications that may apply to you. If you are on any medication (especially for high blood pressure), ask your doctor if you need to follow any special procedures to monitor exercise intensity.

Lastly, you should also make sure that you have proper workout gear and footwear. Visit a locally owned shoe store where a walking or shoe expert will recommend several brands and let you take a few out for a test drive.

Workouts

The following programs are particularly well suited for people who are considered overweight. See what interests you and then use the tips to get started.

Walking

This seems like an obvious choice, but there is a reason that walking tops the list of the best exercise for almost everyone. Walking requires very little equipment and it can be done almost everywhere. Walking is low impact, improves strength and mobility in the lower body, and can be easy, moderate, or vigorous depending on your specific plan.

Keep in mind, however, that walking isn’t for everyone. If you experience knee, back, or hip pain, talk to a healthcare provider. You may be able to work with a physical therapist or exercise professional to address the issue or come up with a better routine for fitness.

How to Get Started

If you are absolutely new to exercise, start by walking for just 10 or 15 minutes each day. Gradually add time so that you work towards one full 30-minute session.

Don’t worry about speed or pace in the beginning. Make consistency your goal. As your fitness level increases, see if you can begin to increase the speed and intensity of your workout.

Researchers have found that a moderate intensity can be achieved by reaching 100 steps per minute pace, or 3,000 steps in 30 minutes. You may choose to invest in an activity tracker, but an inexpensive pedometer (or the smart phone you already have) will count steps for you too.

Aqua Jogging

Water activities are particularly well suited for people who have painful joints or difficulty moving, but lap swimming can be intense and water aerobics classes are not always available. A good alternative is aqua jogging.

Aqua jogging is simply running in the water with the help of a buoyancy belt. You get all of the benefits of running or walking without the impact. You may be able to find a buoyancy belt at the pool where you swim or you can buy one online, then head to the deep end of the pool and begin jogging.

How to Get Started

Your feet shouldn’t touch the bottom of the pool when you aqua jog. This may seem counter-intuitive, but you move forward in your lap lane only by moving your legs against the water.

It takes more effort than you might imagine, so start slowly and increase the duration of your workout as you begin to feel fitter. If you are uncomfortable in the deep end, begin in the shallow area and gradually move into deeper water as your comfort level increases.

Group Exercise Classes

One of the best ways to stick to an exercise program is to develop a social support system. Group exercise classes are a perfect place to find friends, but you’ll want to be sure you find a class that meets your needs.

Before you invest any money, preview the class by watching it first. Observe whether the pace of the class seems right for you, and if it is customizable. Also, watch how the instructor cues the choreography. A good teacher will give plenty of advance warning for movement or direction changes.

How to Get Started

Greet the instructor on your first visit. Introduce yourself and explain that you are starting a new workout program. By connecting with them, you send a message that you are open to feedback and encouragement. The instructor should provide extra guidance and modifications to make sure you are comfortable during class.

If you don’t feel like you are ready for a group class, consider investing in a DVD or online streaming service so that you can exercise at home. Programs like The Underbelly encourage yogis new and experienced to come as they are, encouraging exercisers to take up space, and providing tips for modifications as needed. Many streaming workouts also have supportive online communities.

Strength Training

There are many good reasons to start a strength training program. Strength training can increase the range of motion in all of your joints. When you build muscle, you boost your metabolism when your body is at rest.

You can start lifting weights at home, but this is one instance where joining a gym or hiring a trainer may be especially helpful. You can use a single session with a personal trainer (either at home, at a health club, or even online with a video chat) to learn simple exercises and technique cues that will help keep your form in good shape.

How to Get Started

If you join a gym, ask the staff to show you how to adjust weight equipment, cardio machines, and any other equipment you are interested in using. Sometimes gyms offer a free personal training session for new members, which can help you learn the ins and outs of the machines are your particular gym.

Start slowly and don’t do too much too soon. Consistency is the most important element of your new workout program. You don’t want to overdo it on your first day and then have to take a week off to recover.

Cardio Machines

Some cardio machines can be a good option for a new exercise routine. Biking is a great way to burn calories with less impact on your joints. A recumbent bike is a smart choice if you have back pain, joint problems, or simply need more support.

There are also recumbent cross trainers on the market, which offer more variety if you get bored pedaling. The machine is similar to a stepper and lets you work both the upper and lower body with less stress on your joints.

If you don’t have the space or the budget for a bike or a cross trainer, consider a DeskCycle or a similar set of portable pedals. These small lightweight devices let you pedal while seated at your desk or in a comfortable chair.

How to Get Started

Start slowly and make consistency your goal. Try to pedal for five minutes, then rest. Pedal again for five minutes, then rest again. Gradually increase the duration of your pedaling interval and decrease the rest interval. Get off the bike as needed to stretch your joints and relax out of the saddle.

Mind-Body Exercise

Mind-body exercise has become more accessible to the general public. Yoga, moving meditation, and Qigong classes are all excellent mind-body exercises that any exerciser can usually find access to.

Tai Chi uses a series of flowing movements to increase the range of motion in the joints and to incorporate some (usually standing) balance postures. Tai Chi also incorporates meditational elements that help to decrease stress and improve your sleep.

How to Get Started

As with any group exercise class, you should preview the program before you invest money. Ask the instructor if previous experience is necessary and what accommodations can be made for a new exerciser.

Also, ask about the location. Some Tai Chi classes take place in outdoor parks or nature preserves. This can add the extra benefit of experiencing nature while you exercise.