The Ultimate Exercise Plan for Beginners to Lose Weight

Are you new to weight loss? If you are, the process can seem daunting. You may feel that losing weight is difficult and challenging. This may make you lose motivation if you don’t see results right away. Sometimes you might not know where to start. Is there a way to lose weight without overworking and starving yourself?

The good news is that the answer is yes! You can do exercises as a beginner without putting too much strain on your joints and muscles, especially if you are overweight. In this article, we run through some workouts for beginners.

Regularly working out will help you: 
Lose weight Reduce your risk for heart disease Improve your overall health 

Beginner Friendly Exercises

As a beginner, it’s important to build up your exercise regime by starting with some gentle exercises. Australian adults should undertake 30 minutes of moderate exercise on most days for optimum health. If we’re trying to lose weight, we want to increase that to 45-60 minutes. If that sounds like too much to start with, you can break it up into shorter 10-15 minute chunks. 


Running is one of the best workouts for weight loss because it burns fat and builds endurance. Start by walking, then slowly work up to running. Walking will help increase blood flow which in turn helps reduce stress levels while improving cardiovascular health. In addition, running burns calories, helps remove belly fat and even suppresses appetite. 

Running is easy to start because it requires little equipment, and you can run anywhere. In addition, you can find a running partner to keep things interesting.


Crunches are great for beginners because they are one of the best exercises to lose belly fat. This is a workout for your abs, which burn more calories than other muscles. When you do crunches, you strengthen your core muscles, which consist of your pelvis muscles, trunk, lower back, abdominal muscles, and hips. These are the muscles that help stabilize your body.

You can do crunches anywhere or anytime without any equipment. Crunches are a perfect solution if you have limited space at home or work.

Move around

A sedentary lifestyle only adds to weight gain. Moving about is a terrific method to stay in shape. Choose to walk to nearby places instead of driving. Brisk walking can help you burn more calories because the quicker you walk, the more calories you burn.


Swimming is a great way for beginners because it works your whole body without making it too difficult. Swimming is a good option for those who can’t participate in activities that cause them joint pains. You will increase your muscle tone, strengthen your heart and lose weight while at it.


Get up and dance every once in a while when listening to music! It is a great and easy way to lose weight. You will burn calories, increase your muscle strength and tone your body as you lose weight. Enrol in dance classes if you find it challenging to dance at home.

Is Exercising All There Is?

Exercising goes hand in hand with your diet. This means that you should be aware of what you eat. Keep a food journal so you know exactly how many calories you are eating. This will help you have an idea of where to start in terms of dieting and exercise.

Make your own meals instead of buying already prepared foods that may be high in calorie or fat content without being nutritious. You'll save money by cooking for yourself, and you'll also know precisely what's going into your meal.

Less alcohol

How about drinking? Be aware of the number of calories in alcohol as it is easy to drink more than you think! Drinking alcohol and getting fit often have opposing effects. This is because alcohol decreases your overall fitness and makes it harder to achieve your fitness goals.

Eat nutritious food

As a principle, eat nutritious foods from the five food groups (Fruits, Vegetables, Grains, Protein Foods, and Dairy).  Eat smaller portions instead of eliminating one food group in case of restrictions.

If you have a more sedentary lifestyle or are older, watching your diet and staying active are important to make sure your energy intake is balanced with the energy you’re using. You can also eat smaller portions during meals and choose lean meats like chicken or fish. Eating foods with protein will help you feel more satisfied after eating.


When you're trying to lose weight, your body must be hydrated. You expend energy, sweat, and increase your heart rate when you exercise. When you drink water when working out, you help replace the fluids and help replenish your body.

When your body is dehydrated, you will suffer from muscle cramps, loss of coordination, lack of energy, among others. So, to finish that exercise, you need to stay hydrated during, before, and after working out.

The best way to start a weight loss routine is by fueling your body with healthy foods including proteins, carbohydrates, vegetables, and fruits. Start your weight loss exercise regime gently by walking around your neighbourhood for about twenty minutes a day. As you get more comfortable with the exercise, slowly progress to brisk walking, running, and doing crunches. Make sure you drink plenty of water during and after your workout session. 

Remember that consistency is key when trying anything new. If, at first, you don't succeed, keep trying until you do!