Are you struggling to find the right workouts for effective weight loss at home to reduce obesity? With so many workouts for obese females, it cannot be very clear which ones will actually work and feel manageable. For women dealing with obesity, choosing the right exercises helps build strength, improve stamina, and lose weight in a safe, sustainable way. You can attain your weight loss goals from home with the right approach to target workouts. But with these, following the right practical strategies can help fasten your weight loss results as you start your fitness journey.
But what are the right workouts for obese females, and what tips to implement? This blog explores some of the best workouts for obese women and offers seven targeted tips to help accelerate weight loss and boost confidence. So, let's begin!
Table Of Contents
1. 10 Workouts For Obese Female At Home
2. How Can An Obese Woman Lose Weight Fast? 7 Tips
3. The Final Say
4. FAQs
5. References
10 Workouts For Obese Females At Home
Try these targeted workouts for obese females to try at home with minimal or no equipment:
1. Burpees
Burpees are powerful, full-body weight-loss exercises that help burn calories and improve cardiovascular health, which is essential for weight loss. For obese women, burpees help strengthen the core, legs, and upper body while enhancing endurance and promoting fat loss. This exercise also improves heart health, boosts metabolism, and helps manage body weight by building lean muscle mass, which increases calorie burn even at rest.
Steps to Perform This Workout For Obese Females:
1. Stand with feet and shoulder-width apart and arms by your sides.
2. Squat down, placing your hands on the floor before you.
3. Step or jump back into a plank position, keeping your core tight.
4. Perform a push-up if comfortable; otherwise, hold the plank briefly.
5. Step or jump your feet forward to your hands and return to a squat.
6. Stand up and reach your arms overhead to complete one repetition.
7. Repeat for 8-10 reps, adjusting intensity as needed.
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2. Chair Squats
For obese women, these modified variations of squat workouts enhance balance, strengthen the leg muscles, and support joint mobility without putting excessive strain or pressure on the knees or back. Chair squats also help improve flexibility, posture, and stamina, contributing to a toned lower body. This low-impact exercise burns calories and increases muscle endurance, which aids in sustainable weight management.
Steps to Perform This Workout For Obese Females:
1. Stand with your feet and shoulder distance apart and a chair placed directly behind you.
2. Engage your core, plus keep your chest lifted.
3. Slowly bend your knees properly and lower your hips as if sitting down, reaching toward the chair.
4. Lightly touch the chair with your hips without fully sitting.
5. Press through your heels to return to a standing position.
6. Repeat for 10-12 reps, focusing on controlled movement.
3. Floor Push-Ups
These push-ups are the most effective upper body workout poses, targeting the chest, shoulders, and triceps, helping build strength and endurance. For obese women, performing push-ups improves core stability, upper body muscle tone, and arm strength.
This bodyweight exercise promotes calorie burn, reducing fat loss while enhancing posture and shoulder stability. Push-ups also increase functional strength, making everyday tasks easier and supporting weight loss efforts.
Steps to Perform This Workout For Obese Females:
1. Start on your knees with your hands slightly wider than shoulder-width apart.
2. Shift forward and bring your torso down toward the floor.
3. Keep your core controlled and back straight, lowering your chest till it touches the surface.
4. Push back up to the starting position by extending your arms.
5. Repeat for 8-10 reps, modifying by keeping knees on the floor if needed.
4. Knee Raises
Knee raises engage the lower belly area and help strengthen the lower abdominal muscles, improve core stability, and support weight loss. For obese women, knee raises are effective for building core strength, enhancing balance, and supporting better mobility. They also help burn calories, especially in controlled repetitions, contributing to fat loss around the abdomen and hips.
Steps to Perform This Workout For Obese Females:
1. Stand with feet and hip-width apart and hold onto a stable surface like a chair for balance.
2. Engage your core, then lift one knee toward your chest, keeping your back straight.
3. Lower the knee back down to the starting position.
4. Repeat on the other leg, alternating sides for each repetition.
5. Aim for 10-12 reps per leg, focusing on controlled movements.
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5. Planks
Planks help build core strength and stability, which is essential for obese women to support balance and posture. This exercise engages multiple muscles, including the abdominals, lower back, and shoulders, without requiring equipment or high-impact movements. Planks enhance core endurance and help reduce belly fat, making daily activities easier and safer.
Steps to Perform This Workout For Obese Females:
1. Begin on the floor, placing your forearms directly beneath your shoulders.
2. Extend your legs, resting on your toes to create a straight line from head to toe.
3. Engage your core, keep your back flat, and hold this position without letting your hips drop.
4. Hold for 15-30 seconds, gradually increasing time as strength improves.
5. Repeat 2-3 times, focusing on maintaining proper form throughout.
Also Read: You Lose Weight Fast Without Exercise Naturally
6. Glute Bridges
These bridges strengthen the lower body, especially the glutes, thighs, hamstrings, and lower back, which improves posture and stability. For obese women, glute bridges are low-impact, are the best exercises to reduce thigh fat, and are easy on the knees. They provide a safe way to tone muscles while increasing flexibility and mobility. This exercise activates the core, helping to reduce lower back strain and improve balance, which improves movement and joint support.
Steps to Perform This Workout For Obese Females:
1. Lay on your back with knees properly bent and feet straight on the floor, hip-width apart.
2. Place your arms flat by your sides, palms down.
3. Engage your core properly and squeeze your glutes slightly as you lift your hips off the surface, forming a plain from shoulders to knees.
4. Hold for 30 seconds, then slowly lower your hips back to the surface.
5. Repeat for 10-15 reps, focusing on controlled movement.
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7. Pilates
For obese women, Pilates offers a low-impact way to engage the entire body without stressing the joints. This workout improves muscle tone, especially in the core, hips, and back, which enhances posture and functional strength. Pilates help with weight loss by increasing muscle engagement and supporting metabolism.
Steps to Perform This Workout For Obese Females:
1. Start with a basic move like the Pilates Hundred to activate your core.
2. Lay on your back properly with your knees bent and arms by your sides.
3. Lift your legs to a tabletop position and extend your arms forward.
4. Engage your core and pulse your arms up and down, taking deep breaths.
5. Continue this movement for a count of 100, or as long as you are comfortable, taking breaks as needed.
8. Mountain Climbers
These climbers are known to be the best cardio for weight loss. They increase cardiovascular endurance while strengthening the core, legs, and shoulders. For obese women, this exercise provides an effective calorie burn, helping with weight management and body toning. Mountain climbers engage multiple muscle groups, which boosts metabolism and improves stamina. This workout enhances functional strength, supporting mobility and endurance for daily activities.
Steps to Perform This Workout For Obese Females:
1. Start in a plank pose with hands under your shoulders and body in a straight line.
2. Bring one knee toward your chest, then quickly switch, extending the first leg back and bringing the other knee forward.
3. Continue alternating legs, moving steadily while keeping your core engaged.
4. Repeat for 30-45 seconds, adjusting intensity as needed.
9. Lunges
Lunges are a lower body workout that targets the quads, hamstrings, and glutes, helping to build muscle tone and increase strength. For obese women, lunges improve balance, flexibility, and hip and knee mobility. Lunges also enhance core engagement, reducing back strain and improving posture. This exercise burns calories by activating large muscle groups, which supports weight loss and strengthens the legs.
Steps to Perform This Workout For Obese Females:
1. Stand with feet and hip-width apart, hands on your hips for balance.
2. Step one foot forward, lowering your hips until both knees form a 90-degree angle.
3. Keep your back straight and ensure your front knee is aligned over your ankle.
4. Press through the front heel to return to a standing position.
5. Alternate legs and repeat for 10-12 reps on each side.
10. Jumping Jacks
This is a full-body cardio exercise that heightens heart rate and burns calories, making them effective for weight loss and cardiovascular health. For obese women, jumping jacks help increase stamina, improve muscle tone, and boost metabolism. This exercise activates the legs, arms, and core, improving flexibility. As a bodyweight exercise, jumping jacks strengthen bones and joints, promoting better functional fitness.
Steps to Perform This Workout For Obese Females:
1. Stand with feet together and arms at your sides.
2. Jump while spreading your feet wider than shoulder-width apart, and simultaneously raise your arms overhead.
3. Quickly jump back to the initial position with your feet together and arms by your sides.
4. Repeat for 15-20 reps or as long as comfortable, keeping a steady pace.
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Also Read: Weight Loss Tip For Women With Effective Strategies
How Can An Obese Woman Lose Weight Fast? 7 Tips
Consider opting for these seven tips for losing weight fast at home:
Tips To Implement | Inclusions | Benefits |
Consume fewer calories daily | Reduce portion sizes, and choose low-calorie dense foods like fruits and lean proteins. Limit sugary drinks (soda, juice) and processed snacks (chips, cookies). | Promotes a calorie deficit, leading to weight loss. |
Limit drinks and processed foods | Prioritise water, herbal tea, and fresh juices. Avoid sugary drinks, soda, and processed snacks. | Reduces sugar intake and unhealthy additives. |
Emphasise portion control | Use smaller plates, adjust to hunger cues, and practice mindful eating. | It prevents overeating and promotes satiety. Helps regulate appetite and food intake. |
Increase fibre food intake | Include fruits, fresh vegetables, whole grains, and legumes. | It supports digestion, regulates blood sugar, and increases the fullness. |
Pay attention to mindful eating | Eat slowly, savour each bite, and avoid distractions while eating. | It improves awareness of eating habits and reduces emotional eating. |
Focus on sustainable weight loss | Set realistic goals, make gradual changes, and prioritise long-term health. | Promotes healthy lifestyle changes and prevents weight regain. |
Get a personalised diet plan | Consult a registered dietitian to create a tailored plan based on your needs and preferences. | Ensures a balanced and practical weight loss approach. |
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The Final Say
Ultimately, regular workouts for obese females help them lose weight in a sustainable way. However, safety is important. Start slowly with low-impact targeted exercises. If pain or discomfort arises, consult a fitness coach for a personalised approach. Working with a fitness expert can also provide tailored guidance. Remember, a mindful approach will help reduce obesity with an effective workout routine.
FAQs
1 When is the right time for an overweight female to exercise?
The best time to exercise is when it fits into your daily routine, and you can stick to it consistently. However, many experts suggest exercising in the morning. This can help boost your daily metabolism and provide a sense of accomplishment early on.
2. How to start exercising for an obese woman at home?
Starting a weight loss workout routine can be daunting, especially for those who are obese. Consider these tips to get you started:
- Begin with low-impact exercises like backward walking or yoga.
- Divide your workout into shorter, manageable sessions throughout the day.
- Having a workout buddy can enhance motivation and keep you accountable.
- Listen to your body signals and avoid overexertion, particularly in the initial stages.
- Celebrate your fitness milestones, no matter how small they may seem.
References
- https://www.medicalnewstoday.com/articles/exercise-for-obese-people
- https://www.nyp.org/patients-and-visitors/advances-consumers/issues/exercising-when-overweight-moderation-is-key
- https://obesitymedicine.org/blog/obesity-and-exercise/
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