› Weight Loss Workout Beginner

Weight Loss Workout

There is no magic to a weight loss workout.

In fact, this is just another way of saying exercise to lose weight.

One of the best benefits to exercise is losing weight.

Studies have shown that those people who add exercise to their weight loss program tend to lose more weight.

Weight loss is really all about the foods you eat and the activity you do.

It’s a matter of knowing your daily calorie intake and calories burned during exercise to ensure you have a calorie deficit in order to lose weight.

So add some activity to your day and lose weight even faster.

You can use the example workouts to help you reach your goals.

There is a beginner, intermediate and advanced level weight loss workout examples on this page.  

Just use the appropriate link to go to the example workout you want to try. If you want to view them all, just use the next/previous buttons located below each example.

On this page is the beginner's example.

Beginner Workout Example

The weight loss workout example for beginners includes 4 days of varying exercises.

You will do both cardio and strength training during these four days.

Weight Loss Workout Routine Day 1 – Aerobic Exercise

Walk briskly for 20 minutes.  You can use your treadmill if you have one.

If not, walk around your block or in a park.  Make sure it’s a brisk walk so that you are getting your heart racing. 

Make sure to check that you are exercising within your target heart rate zone

Try using a pedometer to track how far you walk. 

In weeks 2 or 3, as you get used to your walking for exercise, try increasing your speed and your duration.  Go for 30 minutes after a couple of weeks of walking.

Weight Loss Workout Routine Day 2 – Strength Training

Now it’s time for some strength training.  Before you start your strength training, be sure to warm up for about 5 to 10 minutes and then do some stretching exercises to stretch those muscles.  

For your strength training, you can do resistance band exercises or dumbbell exercises.  Both will give you the resistance you need for a good strength training workout.  

You can also start out with weight lifting if you have the proper equipment or belong to a gym.

man using resistance bandsUpper Body

As a beginner to strength training, select 2 to 3 muscles in the upper body to start with. 

Do 1 to 2 sets of 8 to 16 repetitions. 

The upper body muscles include the biceps, triceps, shoulders, chest and upper back.

If you want to see how some of these exercises are done using a resistance band, check out these upper body resistance exercise videos.

Lower Body

For the lower body, choose at least 2 - 3 of the following; Squats, lunges, inner thigh, outer thigh, butt blaster, or calf lifts.  Do 1 – 2 sets of 8 – 16 reps each for the lower body exercises.

Core muscles

Do 10 minutes of core muscle exercises.  The core includes the abdominals, lower back and hip flexors.  

You want to make sure that you focus on all of these muscles and not just the abdominals.  The core muscles help support and stabilize the spine and pelvis.  

Strengthening your core muscles can help prevent lower back injury as well. You can use thee abdominal exercises and back strengthening exercises on this site.

Just visit the free fitness videos page for a full list of all illustrated exercises.


Day 3 - Take the Day Off! Yes!

If you are feeling up to it, then by all means go ahead and do some kind of exercise.  I would suggest a light aerobic workout of 15 minutes and then do some full body stretching exercises.


Weight Loss Workout Routine Day 4 - Back to Aerobics


people walkingDo a 20 minute aerobic workout.  You can do walking for exercise again for 20 minutes, but if you want a slight change of pace, try adding something different at the end of the walk. 

Perhaps you do a brisk walk for 15 minutes, and then when you get back, climb up and down your stairs for 5 minutes. 

You will be amazed at how you feel this in your rear-end.  I call stair climbing my butt blaster. 

As always after a good aerobic exercise, don’t forget to cool down and then stretch those muscles.  

Use this interactive exercise calorie calculator to find out the calories burned during exercise.


Weight Loss Workout Routine Day 5 - Strength Training Again


Follow the same guidelines as on day 2 but try picking different muscles in order to work all the muscles for the week.  


Day 6 and 7 - Take a Breather

Okay, you're done with your first week. Time to start all over again.  Do this same weight loss workout for two or three weeks and then start to add more time to your aerobic workout and more sets or repetitions to your strength training.  

Also, try adding another day of aerobic exercises. So instead of only 2 days, do aerobics for 3 days.

If you are ready for the next levels, then use the links below to see those examples.





In addition to these weight loss workout examples, add a cirucuit training routine to your workouts.

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Additional Articles

Water Aerobics
Water aerobics is a great way to burn those calories without putting stress on your joints. This is a good type of workout for the elderly or those with sore joints or injuries.

Benefits of Strength Training
Exercising is not just about the brisk walk or the kick boxing classes. You need to incorporate the strengthening as well. Read this article to learn more about all the benefits of strength exercises.

Eating Before Exercise
It's important to fuel your body before your workout. Find out what and when you should eat.




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