If you’re just starting your weight loss journey, it’s great to begin with exercises that are simple, effective, and low-impact to prevent injury and build consistency. Here’s a beginner-friendly list of exercises to help with weight loss, categorized into cardio, strength, and flexibility/recovery:
Cardio Exercises (Burn Calories & Improve Heart Health)
- Jumping Jacks
- How long: 3 sets of 30 seconds
- Why: Great full-body warm-up and fat-burner
- Walking (Briskly)
- How long: 30–45 minutes a day
- Why: Easy on joints, can be done anywhere
- Dancing/Zumba
- How long: 30 minutes
- Why: Fun and engaging; burns serious calories
- Low-Impact Home Cardio (e.g., March in place, Step Touches, Arm Swings)
- How long: 15–30 minutes
- Why: Great for total beginners or those with joint pain
- Cycling (Stationary or Outdoor)
- How long: 30–45 minutes
- Why: Low-impact and great for legs & cardio
Strength Training (Build Muscle to Burn More Fat)
- Wall Push-Ups or Knee Push-Ups
- 3 sets of 8–10 reps
- Builds upper body and core strength
- Glute Bridges
- 3 sets of 10 reps
- Great for core and lower back
- Bodyweight Squats
- 3 sets of 10–15 reps
- Strengthens legs and glutes
- Plank (on knees or forearms)
- Hold for 20–30 seconds
- Strengthens core
- Chair Dips
- 3 sets of 8–10 reps
- Works triceps and shoulders
Flexibility & Recovery (Helps Prevent Injury)
- Foam Rolling or Light Massage
- Why: Helps with recovery and soreness
- Beginner Yoga or Stretching Routines
- Duration: 10–20 minutes
- Why: Improves flexibility and reduces stress
Tips for Beginners
- Hydrate & eat well: Nutrition matters as much as workouts
- Start slow: 3–4 days a week, then increase
- Track progress: Even small wins help motivation
- Rest is key: Your body needs time to recover
