If you want to get in shape, there are no easy shortcuts. But don’t worry; you can transform your body without going to the gym. We have put together a weight loss workout plan for beginners at home to help you lose weight easily. You don’t need expensive stuff or a lot of time.
Exercising means spending an hour sweating on machines at the gym. But you only need 20 minutes of intense exercise, 3-5 times a week. Start small and make it more challenging as you go. That’s what our weight loss workouts for beginners at home are all about. You don’t need fancy equipment or a gym membership. Exercise using your body weight in your bedroom, living room, or outside.
Weight Loss Workout Plan for Beginners at Home:
You can lose weight at home in more simple and accessible ways. Typical exercises include walking, jogging, cycling, swimming, Pilates, and more. These simple tasks will help you lose weight as well as make exercise much easier and more beneficial. By doing these exercises, you can enhance your mood, reinforce your bones, and lower the chances of developing chronic ailments. These common exercises are discussed below:
i. Walking
Walking is one of the best/most overlooked and underrated ways to lose weight and keep healthy. Many people associate it with older people and think you need to go for a jog to lose weight. This doesn’t seem right. Walking should be your number one exercise if you are trying to lose weight. Walking is one of the most popular physical exercises. It’s very easy to do, burns calories, and helps keep you mentally fresh. Now the question is, how many calories does walking burn?
According to Harvard Health, a person weighing 70 kg can burn up to 167 calories in 30 minutes by walking at a moderate speed of 4 miles per hour. Another study also found that a woman with obesity could reduce body weight by 1.5% by walking 50-60 minutes a week, which is about 2.8 cm.
ii. Jogging/running
Staying fit and healthy can be enjoyable through running, and it doesn’t have to be tedious. Harvard Health estimates that a person weighing 72 kg can burn about 300 calories in 30 minutes by jogging at a speed of 4 km per hour. And if the same person jogs at a speed of 6 kilometers per hour, he will lose 400 calories in 30 minutes or burn calories.
Researchers have proven that jogging and running enable a person to burn harmful visceral fat. This fat is wrapped around your internal organs to cause various chronic diseases like heart disease and diabetes. So a Beginner’s Smile must add 20-30 minutes of jogging 3 to 4 times to your weight loss workout list.
iii. Cycling
Cycling is a popular exercise that will help you lose weight as well as keep your mind alive. Not only do you need to exercise, but you can also use it in your daily routine. As a result, your travel expenses will be reduced, and your weight will also be reduced. One of the many benefits of cycling is stationary bikes at the gym and fitness center, which allows you to cycle in a small space at home or in the gym.
Harvard Health estimates that a person weighing 72 kg can lose about 270 calories by cycling at a speed of 12-19 miles per hour, giving a weight of 300+ calories at a speed of 19-23 miles per hour. Also, with the help of cycling, you can improve your overall fitness, increase your insulin sensitivity, and prevent cancer, heart disease, and many more diseases.
Exercise Routine for Beginners
The U.S. Department of Health and Human Services recommended exercise is 150-300 minutes of moderate-intensity walking per week. This will increase over time, which means that as time goes on, the level of your workout will also increase slightly. Below is the routine of a weekly exercise schedule:
- Monday: For beginners, moderate-intensity walking for 30 minutes or high-speed running for 15 minutes at the beginning of the week.
- Tuesday: On the second day of the week, it is recommended to do simple home strength training workouts for 20 minutes.
- Wednesday: On the third day of the week, again moderate walking for 30 minutes or high-speed running for 15 minutes.
- Thursday: On the fourth day of the week, it is recommended to do a simple Home Strength Training workout again for 20 minutes.
- Friday: On the fifth day of the week, again moderate walking for 30 minutes or high-speed running for 15 minutes.
- Saturday: On this day, you do yoga along with rest to keep your mind healthy.
- Sunday: On the last day of the week, you go biking or swimming for 30 minutes.
Is Bodyweight Training Effective for Weight Loss?
- You may be wondering if bodyweight training is an excellent way to lose weight. Well, the answer is yes! Bodyweight training means doing exercises that use your body weight, like push-ups, squats, and jumping jacks. These exercises are simple and don’t require any special equipment.
- Bodyweight training is effective for weight loss because it helps you burn calories and build strength. When you do these exercises, your muscles work hard, and this helps to speed up your metabolism. A faster metabolism means your body can burn more calories throughout the day, even when you’re not exercising.
- Not only does bodyweight training help with weight loss, but it also makes you stronger and more toned. It can help you build muscle and increase your endurance. It’s fun to see how many push-ups or squats you can do and watch yourself improve over time.
- So, if you want to lose weight and get stronger, bodyweight training is a great option. You can do these exercises anywhere, like in your living room or even at a park. It’s essential to take it slow and pay attention to your body’s signals. And always have fun while you’re exercising!
Conclusion
In this article, we shared some simple tips for beginners who want to lose weight healthily. If you’re starting and want to lose weight, you can follow these tips to get off to a good start. But remember, talking to a doctor or a nutritionist is essential to keep healthy and making progress. They can help you create a plan that works best for you and your body.
We hope you enjoyed learning about weight loss workouts for beginners at home. This workout plan is effective for burning fat and losing weight. It’s great for getting in shape and losing weight. You can do these exercises at home and only need a few. You don’t have to buy expensive stuff or go to a gym to lose weight. This weight loss workout plan is a reasonable option for anyone who wants to lose weight and get in shape. Thank you for reading! We’re always happy when our articles provide helpful information on topics like this!
