Being overweight can pave the way for varied chronic health problems, from simple knee and back pain to diabetes and heart attacks. Obesity is one of the consequences of passive lifestyle changes caused by a lack of exercise and poor food choices. It has become quite common among children and adolescents, especially during and after the pandemic. Isolation, insecurity, anxiety, working from home, and chronic stress have facilitated weight gain.
However, it does not have to be a permanent condition. The only thing to remember is that since you don't gain weight overnight, you can't lose weight overnight.
Implementing effective strategies into your fitness journey will improve your sense of self and health and set the stage for inner peace and confidence. Read this article further to know more about exercise for overweight beginners, suitable workout plans and tips on how to get started on your weight loss journey.
Table Of Contents
1. 10 Effective Workouts for Obese Beginners to Try at Home
2. What Are Some Easy Obese Weight Loss Workout Plans?
3. How Should An Overweight Person Start Exercising?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
10 Effective Workouts for Obese Beginners to Try at Home
Following are the workouts for obese beginners at home:
1. Cardio Jump Rope
Engaging in skipping rope cardio, a powerful weight-loss exercise, can improve cardiovascular fitness. This rhythmic exercise will quickly increase your heart rate and move you towards a healthy heart. Jumping rope burns a huge amount of calories in a short period of time, which increases its effectiveness in reducing weight and belly fat. It's not just a belly fat workout.
Cardio exercises at home also improve coordination and endurance and shape a well-rounded fitness profile. Jump rope cardio is one of the best exercises to lose weight and burn fat effectively while advancing your entire fitness journey because it has many benefits.
Also Read: Best Cardio For Weight Loss And Fat Loss Exercises | ToneOp Fit
2. High-Intensity Interval Training (HIIT)
HIIT, which uses the concept of alternating high bursts of work with short recovery intervals, is proving to be a powerful exercise for weight loss. This smart strategy boosts your metabolism and burns calories both during and after your workout, making it the best exercise for weight loss. Through a variety of exercises, including sprints and bodyweight exercises, the adaptability of HIIT banishes boredom.
Creating high intensity workouts for weight loss routine is simple and effective. Choose activities like jumping jacks, burpees or high knees to do HIIT at home. For best results, increase interval intensity and variety as your fitness level increases.
Warm up first, then alternate between short bursts of intense work and recovery periods (30 seconds of hard work with 15 seconds of recovery). Repeat for 15 to 20 minutes, increasing the pace.
Also Read: Can’t Hit The Gym? Try These 6 Trainer-Approved HIIT Workouts At Home!
3. Squats With Body Weight
Squats, a fundamental weight-loss exercise, include bending your knees and lowering your hips as though you were sitting on your back while using only your body weight. This action uses a number of different muscle groups, making it a powerful compound exercise. Bodyweight exercises like squats improve functional fitness in addition to just being a fat-burning exercise.
They improve general functioning and mobility by mimicking common activities such as sitting and standing. Since more muscles are involved when performing bodyweight squats, it increases metabolism and helps with fat loss goals.
Also Read: Try 25 Variations Of Squat Workouts With Weights And Know Its Benefits!
4. Plank Variation
Planks are a fantastic exercise for belly fat. In addition to strengthening the core and abdominal muscles, they greatly help improve balance and work different muscle groups. Variations of planks, such as side planks, improve stability and balance by loading the sides and inclined surfaces. Varying the plank will vary the muscles involved. These exercises range from normal planks to forearm planks.
5. Burpees
Burpees, a classic full-body exercise, are effective in reducing body fat and weight loss. This powerful cardiovascular workout also trains different muscle groups in one explosive action. Due to their high intensity, burpees increase the heart rate, which improves cardiovascular health and calorie burning. Burpees are an excellent exercise for belly fat and overall weight loss because they target the core, chest, shoulders and legs.
Also Read: How To Perform Burpee Exercise? Explore 10 Benefits And Workout Routine!
6. Push-Ups
Push-ups are an effective addition to any exercise regimen, helping to tone muscles, burn calories and reduce body fat. Push-ups are one of the best exercises for losing weight and burning belly fat because they target important upper body muscles for shaping while burning calories.
7. Glute Bridges
Strong glutes are key to proper body mechanics and overall health. Glute bridges have amazing results for weight loss, calorie burning, muscle definition and belly fat burning because they not only improve muscle tone but also increase calorie burning and boost metabolism.
8. Lunges With Body Weight
Forward lunges are a basic bodyweight exercise that can greatly improve your fitness journey, especially if you're looking for a weight loss exercise that works for multiple muscle groups.
Your quadriceps, hamstrings, and glutes work as you step forward and lower your body, which strengthens your legs and increases your power. This activity is an excellent choice for belly fat reduction exercises as it strengthens the lower body and helps burn calories.
9. Zumba
Zumba is a type of interval training. Zumba classes alternate between high and low intensity dance steps designed to increase heart rate and cardiac endurance. You can start gently if necessary or dance your heart out if you're in good shape. Zumba is for you if you like moving your body to music.
If you have been inactive, have a medical condition, or are on medication, check with your doctor before enrolling in a class to make sure Zumba is suitable for you. Please also inform the teacher of your fitness and any medical conditions before the lesson so they can make appropriate adjustments. Avoid high-impact exercises if you have knee or back problems or arthritis.
Also Read: Do Dance Workout Exercises Really Work? Explore 5 Best Exercises!
10. Yoga
This type of exercise includes both physical exercise and meditation. Yoga not only promotes mindfulness but also aids in weight loss after a demanding day. Regular yoga for weight loss classes combined with proper diet and other exercises can lead to substantial weight loss and a reduction in BMI. Ashtanga and Vinyasa yoga techniques can help burn calories.
Yoga can be done at home or with qualified instructors in fitness centres. Additionally, yoga can help you build muscle and increase your metabolism. Mindfulness and stress reduction also help with behaviour improvement.
Also Read: Detox And Clean Your Lungs With These 5 Yoga Asanas And Pranayama!
What Are Some Easy Obese Weight Loss Workout Plans?
Here are some easy routines of exercise for overweight beginners:
1. Lifting Weights
It's a common misperception that cardio is the only way to lose weight. Cardio is undoubtedly crucial, but strength training is just as important. Strength training increases metabolism and helps a person burn more calories than cardio alone. Additionally, an "after-burn" is possible with this kind of exercise, in which the body keeps burning calories even after the session.
This type of exercise also helps strengthen muscles and tendons so the body is better able to perform cardio without injury. Strength training should be done at least three times a week for approximately thirty minutes. It may not be possible at first. Start with five minutes twice a day. You can gradually increase it to 10 minutes and so on until the goal of 30 minutes three times a week is met.
2. Walking
For those just starting out, this is most likely the most common type of exercise. It's free, you don't need any equipment, and it's not that hard. A lot of people start walking through the block. Over time, they progress to longer walks, runs and even marathons. But it all started with a walk down the street.
Also Read: Every Step Counts: Delve Into 5 Proven Benefits Of Walking Every Day!
3. Cycling
Cycling is another low-impact form of exercise that's great for beginners. It is also a great way to lose weight since it increases cardiovascular endurance, strengthens muscles, and burns calories. To prevent overexertion and injury, beginners should begin with short, controlled rides at a reasonable speed. Cycling sessions can gradually intensify to allow the body to adjust without exerting much. Whether it's stationary cycling equipment at home or cycling on the road, it's a great way to enjoy movement.
Also Read: Is Cycling Good For Weight Loss? Here are 10 Benefits Of Cycling And Tips For Losing Weight Fast!
4. Stretching
Stretching is crucial for easing the pain in recently strained muscles. Plus, it's a great way to prevent injury. Stretch exercises can be difficult at first because the muscles are extremely tight. Again, it is important to proceed slowly and gently towards the goal. Eventually, the muscles will begin to stretch, and it will be a very enjoyable part of any workout.
5. ToneOp Fit’s Live Yoga Sessions
Many perceive yoga only as a means of stress relief, relaxation and gentle stretching. However, there is much more to yoga than just breathing, stretching and meditation. You can achieve so much more with ToneOp Fit’s Live Yoga Sessions when you have an experienced personal yoga instructor to help you maximise your effort. Even practising yoga at home, on your own, can help you lose weight. Depending on your desired level of exertion, yoga can burn up to 200 calories in 30 minutes.
Also Read: Top 15 Most Impactful Stretching Exercises In Yoga For Flexibility
6.ToneOp Fit's Home Workout Sessions
ToneOp Fit offers Home Workout Sessions designed to be accessible and effective for obese individuals looking to improve their fitness and overall health. Our expert coaches focus on low-impact exercises that can be done at home, making it convenient and suitable for those who may feel self-conscious about working out in a gym. These sessions are tailored based on your health condition and incorporate a mix of strength training, cardio, flexibility exercises, and bodyweight movements to help burn fat, build muscle, and improve endurance.
Also Read: Top 5 Outdoor Fitness Workouts To Boost Your Health
How Should An Overweight Person Start Exercising?
An overweight person should follow these simple tips to get started:
1. Start Slow
If you haven't been active in a while, dive into your new exercise program and give your body time to adjust to the activity. Beginners should start out slowly since this lowers the danger of injury and overexertion by allowing your body to gradually adjust to the new demands of exercise.
It might be difficult to maintain consistency when you jump into intense activities too soon because you risk burnout, joint pain, or muscle strain. You give your muscles, joints, and cardiovascular system time to develop strength and endurance by starting with lower-intensity exercises.
Also Read: A Complete Workout Routine For Beginners To Kickstart Fitness!
2. Do Something You Enjoy
Enjoy the scenery while walking or cycling through the surrounding park. Listen to podcasts while using the Ellipse.
3. Exercise With A Friend
Connecting with others can motivate you to exercise more. A friend may make working out less daunting by providing advice, boosting your self-esteem, and even introducing you to new exercises. Working out with others also fosters healthy competition and support for one another, which can improve performance and hasten growth.
4. Stay Hydrated
Drink plenty of water before, during and after exercise. Drinking water before, during, and after exercise is essential for novices since it supports energy levels, hydration, and overall performance. You can also consider trying detox water recipes for weight loss.
Staying hydrated before working exercise lowers your chance of experiencing weariness or lightheadedness by ensuring your body has the fluids it needs to perform well.
5. Change Up Your Exercise Routine From Time To Time
A variety of physical activities will help you stay motivated and prevent boredom. Changing up your workout regimen lowers your chance of overuse injuries, increases overall strength, and helps target different muscle areas. Additionally, by introducing new motions and promoting muscle growth, it keeps your body challenged and promotes improvement. Exercises that alternate between cardio, weight training, and flexibility, for instance, can boost mobility, build muscle, and enhance endurance.
6. Wear A Fitness Tracker
Health apps and fitness trackers like ToneOp Fit help you set goals. Tracking your progress can be motivating. You can modify your routines for improved outcomes by using a fitness tracker to get insights into your sleep habits, recuperation, and general wellness. This information makes it simpler to stay on track as you advance in your fitness journey by promoting consistency and keeping you accountable.
Also Read: 10 Effective Compound Movement Exercises For Beginners To Add In Your Strength Training Program
Expert’s Advice
Exercise for overweight beginners is a powerful tool that can help you lose weight, improve body function, and boost your mood and confidence. But make sure you follow certain precautions along with exercise like drinking six to eight glasses of water a day for proper hydration, follow a healthy diet, limit sun exposure.
Health Expert
Lavina Chauhan
The Final Say
No single type of exercise for overweight beginners works for everyone. A person's fitness level, overall health, and personal preferences play a role in creating an exercise plan that meets their goals. Exercise should be challenging but not painful or punishing. It can be fun or empowering. It can continuously improve many aspects of health over time.
So, plan up your routine, stay motivated and kickstart your fitness journey!
FAQs
1. Which exercise is best for obese people as a beginner?
Some exercises that are good for obese people as a beginner are:
- Walking
- Cycling
- Stretching
- Yoga
- Running
2. What should I consider when I'm overweight and starting to exercise?
When you're overweight and starting to exercise, begin by setting realistic goals that focus on consistency rather than intensity. Start with low-impact activities like walking, swimming, or cycling for 20-30 minutes three times a week.
Gradually increase the duration and frequency as you feel more comfortable. Incorporate strength training exercises using your body weight, such as squats or modified push-ups, two days a week to build muscle and boost metabolism.
References
- https://shop.mydario.com/a/health-magazine/best-home-exercises-for-obese-beginners
- https://www.medicalnewstoday.com/articles/exercise-for-obese-people#summary
- https://www.health.harvard.edu/staying-healthy/six-activities-can-help-obese-people-lose-weight-and-keep-it-off#:~:text=Most%20physical%20activity%20can%20help,dancing%2C%20and%20long%20yoga%20sessions.
- https://www.fitterfly.com/blog/best-exercises-for-overweight/
- https://www.nyp.org/patients-and-visitors/advances-consumers/issues/exercising-when-overweight-moderation-is-key
- https://doctormarvin.com/uncategorized/5-starter-exercises-people-battling-obesity/
- https://www.apwuhp.com/how-to-start-exercising-when-you-are-overweight/
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
