It’s hard to begin a weight loss program. Not only due to the habits you have to change, but also because of the need to look for exercise, you can practice without quitting four days after. Such thing is a hard task for someone who hasn’t hit the gym in years. But the good thing is that there is weight loss exercise for beginners you can adapt to start your weight loss journey.
Here are some of my suggestions that you can add to your workout plan:
1. Body squat
Body squats are one of the staples of a beginner’s workout routine. It doesn’t require any equipment and you can do it at home. You just have to stand with parted feet with your hands placed at the back of your head. You can also straighten it in front if you want to. After that, slowly move your knees and hip until you form a full squat. If you can, deepen the squats then return to original position.
Such exercise will tone the muscles in your legs. If you have a flab on your extremities, this will be a good start. Thirty jumping squats could already burn 100 calories.
2. Shadow boxing
Did you ever see a boxer with extra 40 pounds? None, even in the heavyweight division. It’s because boxing is a certified fat-burning knockout. You can burn up to 400 calories per hour of shadow boxing and it could be more if you use weights. Punch into the air as quick as you can for 50 seconds then rest in the next 10 seconds. You can do reps as much as you can.
The good thing is that shadow boxing uses almost all the major muscle groups in your body including the biceps, quadriceps, shoulder, calves, and chest. Though it’s very draining, nothing beats the effectiveness of an imaginary boxing ring.
If there’s one thing most weight loss buffs wish to nail, it would be push-ups. Military guys used to make it look easy but for someone with 40 pounds to lose, it’s like lifting an extra body. So how come this is a weight loss exercise for beginners? The reason is that it pumps up your core that is necessary if you’re planning to level up your workout routines.
Not everyone could do this, so as a modification, you can press your knees to the floor and practice the push-up. Achieve at least 15 reps per set, and if you can, do up to five sets.
If you find push-ups and shadow boxing too draining as your weight loss exercise for beginners, you can resort to the simplest, most convenient, yet effective running. You just have to slip on your sweat clothes and you’re good to go. It can burn up to 600 calories per hour and if you’re too tired, you can try jogging worth 400 calories per hour.
You can bring a pedometer and calorie counter with you to see the encouraging results. But if there are days that you can’t go on a run-whether it’s raining or you’re too busy-you can use a pedometer and achieve 10,000 steps. This is worth 500-calorie burns with less strain.
Zumba or aerobics is one of the rising fads to weight loss enthusiasts. It’s a lot of fun and your body can lose up to 650 calories in an hour of intense Zumba. Such number is almost the same as riding the bike or running. This is better than hitting the gym and you can easily find a class in your area. Many times, classes are offered for free.
Aerobics is a powerful starter on your weight loss journey as it flexes almost all the muscles in your body. It’s insanely good and you can’t even feel that it’s a workout session. So if you have the knack to do the grooves, you can take advantage of it.
6. Kettlebell swings
Kettlebells can be a bit intimidating for a newcomer in the weight loss world. But trust me, it’s less threatening than you think. Once you lift it, you’ll start to burn calories. Swinging it will be more fat-burning as your arms, hips, and legs start to work. You can do this weight loss exercise for beginners at home and it’s easy to squeeze in between chores.
You should keep a steady posture while doing this to avoid muscle cramps. For starters, it’s best to use lighter weights like 18-pounders for women and 35-pounders for men. Once you get used to the routine, you can switch to heavier kettlebells.
7. Dumbbell lifting
A pair of dumbbells is a staple for weight loss buffs. It’s cheap, easy to use, and you can use it to almost any exercise you can think of. Walking with weights can burn up to 140 calories per hour. To increase the losses, you can use it while you do the body squat and push-ups. Anyway, as a start, you can use a neoprene dumbbell by simply flexing your muscles.
Like the kettlebells, you can start with lighter pairs then switch to heavier ones. Some models have detachable weights so you don’t have to buy more dumbbells to add mass.
This list of weight loss exercise for beginners is just the start of your journey to fitness. If you keep on progressing the intensity, you’ll be burning 40 pounds away in less than two months. Do any of these help you? Share your workout experience with us!