weight loss workout plan for beginners at home

Weight loss workout plan for beginners at home

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When it comes to getting into shape, there are no easy shortcuts. But the good news is with a little knowledge and grind, and you can transform your body without ever stepping foot in a gym. We’ve compiled the most effective weight loss workouts for beginners at home, so you have no excuse not to get started today. You don’t need fancy equipment or an expensive membership (or, even more importantly, time!) to shed some pounds and feel great about yourself.

You may think of exercise as taking an hour of sweating on machines at the gym, but really all you need is 20 minutes of intense exercise done 3-5 times per week. Experts recommend starting small and progressively adding more time and intensity to get the most out of your exercises. This is exactly what we did for our weight loss workouts for beginners at home. No need for fancy equipment or getting to the gym, just effective bodyweight-only workouts you can do in your bedroom, living room, or even outside.

Exercise to lose weight for beginners

You can lose weight at home in more simple and easy ways. Common 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. With these exercises, you can improve mood, strengthen bones and reduce the risk of many chronic diseases. These common exercises are discussed below:


Walking is one of the best/most overlooked and underrated ways to lose weight and keep healthy. Many people associate it with the elderly and think you need to go for a jog to lose weight. This doesn’t seem right. If you are trying to lose weight, then walking should be your number one exercise. Walking is one of the most popular physical exercises. It’s very easy to do, it burns calories, but it also 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 her body weight by 1.5% by walking 50-60 minutes a week, which is about 2.8 cm.


Running is a great way to stay fit and healthy, and it doesn’t have to be a drag. 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.


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. Not only this, with the help of cycling, you can improve your overall fitness, increase your insulin sensitivity, prevent cancer, heart disease, and many more diseases.

Exercise routine for beginners

‘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.


In this article, we gave a few simple tips for a weight loss workout plan for beginners. If you are a beginner wishing to lose weight in a healthy manner, you can follow these tips in order to get a good start. However, in order to continue your progress in a healthy way, it is important to consult a doctor or a nutritionist. With their help, you can create a plan that is suited for you and your body. We hope you enjoyed our article about weight loss workouts for beginners at home. 

This workout plan is very effective at burning fat and losing weight. It will help you if you want to get in shape and lose weight. You can do these exercises at home, and there aren’t many of them. You don’t have to buy expensive equipment or go to a gym to lose weight. This weight loss workout plan is a good idea for anyone who wants to lose weight and get in shape. Thank you for reading; we are always excited when one of our posts is able to provide valuable information on a topic like this!

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