Expert Coach Recommends the Top 5 Beginner-Friendly Exercises for Effective Weight Loss

Are you a beginner looking to start your fitness journey and lose weight? We’ve got you covered! Here are the 5 best weight loss exercises for beginners:

1. Plank: Start in a push-up position with your hands directly under your shoulders. Hold this position for as long as possible.

2. Mountain climbers: Start in a push-up position. Bring one knee towards your chest and then switch legs, as if you’re running in place. Do this exercise for 30 seconds.

3. Bicycle crunches: Lie flat on your back with your hands behind your head. Lift your head, shoulders, and feet off the floor. Bring your right elbow towards your left knee, then switch sides. Keep alternating for a set number of times.

4. Squats: Stand with your feet shoulder-width apart. Lower your body until your thighs are parallel to the floor, then lift yourself back up. Repeat for a set number of times.

The dumbbell shoulder press is the final exercise on our list. It targets the arms, shoulders, and upper back. To perform this exercise, sit on a bench or chair and hold a dumbbell in each hand. Lift the dumbbells to shoulder height, with your palms facing forward. Push the dumbbells up until your arms are fully extended, and then lower them back down to shoulder height. Repeat this exercise for a specified number of repetitions or for a set amount of time.

Remember, exercise is just one aspect of weight loss. It is also important to maintain a balanced diet and consume the appropriate number of calories for your goals. Combine these exercises with a healthy eating routine, and you will be on your way to achieving your weight loss goals.

What Is The Best Workout For Beginners To Lose Weight

When starting a fitness routine, it’s important to find exercises that are suitable for beginners to lose weight. One sure way to shed those extra pounds is through a combination of cardiovascular exercises and strength training. By incorporating both types of workouts, you’ll be able to burn calories and build lean muscle at the same time.

One of the best exercises for beginners is the plank. This simple yet effective exercise targets your core muscles, including your abs, obliques, and lower back. Start by getting into a push-up position, but with your forearms touching the floor. Hold this position for as long as possible, aiming for at least 30 seconds. As you build strength, try to increase the time you hold the plank.

Another great workout for beginners is the bicycle exercise. This exercise not only targets your abs but also engages your legs and butt. Start by lying flat on your back with your hands behind your head. Lift your legs off the floor and bring your knees towards your chest. Simultaneously, lift your head and shoulders off the floor and bring your right elbow towards your left knee. Repeat this movement, alternating sides, for a total of 15-20 times.

The mountain climber exercise is also a fantastic option for beginners. This exercise works your entire body, including your arms, shoulders, and legs. Start in a push-up position, with your hands shoulder-width apart. Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. Continue alternating between the two legs at a fast pace, as if you were running in place. Aim for 30 seconds or more, resting as needed.

Adding these exercises to your workout routine will not only help you lose weight but also build strength and improve your overall fitness. Remember to start with a weight that challenges you but doesn’t cause strain or pain. And always consult with a coach or trainer before starting any new fitness program. In addition to exercising, it’s essential to maintain a balanced and healthy diet to maximize weight loss benefits.

1 Plank

A beginner-friendly exercise that is highly effective for weight loss is the plank. This exercise targets multiple muscle groups and helps build core strength. Plus, it doesn’t require any equipment, making it possible to do anywhere, anytime.

To perform a plank, start by getting into a push-up position with your hands directly under your shoulders and your legs extended behind you. Keep your body in a straight line from head to toe. Engage your core and squeeze your glutes to keep your butt from sticking up or sagging down. You should feel a challenge in your abs and arms.

Hold this position for as long as you can, aiming for at least 30 seconds to start. As you build strength, try to increase the time you hold the plank. To make it more challenging, you can also try lifting one leg off the floor or alternating lifting your legs in a bicycle motion. Just make sure to keep your hips steady and your core engaged.

The plank is a versatile exercise that can be incorporated into any workout routine. It works your entire body and helps improve stability and balance. Add planks to your fitness routine today to start experiencing the benefits of this beginner-friendly weight loss exercise.

2 Mountain Climbers

Mountain climbers are a versatile exercise that targets multiple muscle groups and aids in weight loss. They are suitable for beginners and can be easily incorporated into your fitness routine.

To perform mountain climbers, start in a plank position with your arms extended and your body straight. Engage your core and keep your buttocks down.

From this position, bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. Continue alternating the movement of your legs, as if you are running in place.

Mountain climbers are a cardiovascular exercise that increases your heart rate and burns calories. They also work your core, arms, and legs, providing a full-body workout.

Beginners can start with 10-15 seconds of mountain climbers and gradually increase the duration as they gain strength and endurance. Rest when needed and listen to your body.

Maintain proper form when performing mountain climbers. Keep your head aligned with your spine, avoid lifting your buttocks too high or letting them sag, and engage your core throughout the exercise.

Incorporate mountain climbers into your weight loss routine to burn calories and challenge your body in new ways. Try adding them to your workout today and experience the benefits!

3 Bicycle Crunches

Bicycle crunches are a great exercise for beginners to build core strength and burn calories. This exercise targets the abs and can be done anywhere, making it convenient for any workout routine.

To start, lie on your back with your hands behind your head and knees bent. Lift your shoulders off the floor, engage your abs, and bring your right elbow to your left knee while extending your right leg. Then, switch sides, bringing your left elbow to your right knee while extending your left leg. Continue alternating sides in a pedaling motion, as if riding a bicycle.

Bicycle crunches are effective because they work multiple muscle groups at once. They engage the abs, obliques, hips, and thighs, strengthening the core and improving overall fitness.

For beginners, bicycle crunches can be challenging. If lifting your head and shoulders off the floor is difficult, you can modify the exercise by keeping your head resting on the floor. This still engages the abs and provides a good workout.

When performing bicycle crunches, focus on maintaining proper form. Keep your lower back pressed into the floor and avoid pulling on your neck with your hands. Use your abs to lift your head and shoulders. Engage your glutes and keep your legs lifted and moving in a controlled manner.

If you’re new to exercise or have concerns about your fitness level, consult with a professional trainer before starting a new workout routine. They can provide guidance on proper form and help create a beginner-friendly routine tailored to your goals.

4 Reverse Crunches

Reverse crunches are a beginner-friendly exercise that targets the lower abdominal muscles and helps improve posture and stability. They are a great addition to any workout routine for those looking to tone their abs and strengthen their core.

To perform reverse crunches, start by lying flat on your back with your knees bent and your feet on the floor. Place your hands flat on the floor, palms down, and lift your head and shoulders slightly off the floor. This is your starting position.

From here, lift your legs off the ground with your knees still bent at a 90-degree angle. Keep your feet together and your toes touching. At the same time, lift your hips off the floor and bring your knees towards your chest. Engage your abs and avoid using your arms to lift your legs.

Slowly lower your legs back down to the starting position, making sure to keep your lower back pressed into the floor. Repeat this movement for the desired number of repetitions.

Reverse crunches can be modified to suit your fitness level. If you’re just starting out, you can try doing them with your legs in a tabletop position or by bending your knees and moving them in small circles.

When performing reverse crunches, focus on proper form and technique. Engage your abs and avoid using momentum to lift your legs. Keep your movements controlled and avoid swinging or using your arms to lift your legs. Take your time and maintain proper form throughout the exercise.

The benefits of reverse crunches include strengthening the lower abdominal muscles, improving posture and stability, and toning the abs. They also help build core strength, which is important for overall fitness and performing other exercises. By adding reverse crunches to your routine, you can challenge your core and see progress over time.

If you’re new to exercising, start slowly and listen to your body. Don’t push yourself too hard and stop if you feel any pain or discomfort. Remember to pair your workouts with a healthy eating plan to maximize weight loss benefits. With consistency and dedication, you can reach your fitness goals and feel proud of your progress.

5 Push-Ups

Push-ups are a classic exercise that can be done anywhere, anytime, and provide multiple benefits for your body. They target your arms, core, chest, back, and shoulders. Push-ups are beginner-friendly and can be modified to match your fitness level. Here are five variations of push-ups that you can incorporate into your workout routine:

1. Standard Push-Ups: Begin in a plank position, with your hands slightly wider than shoulder-width apart. Lower your body until your chest is just above the floor, then push yourself back up.
2. Wide-Arm Push-Ups: Position your hands wider than shoulder-width apart. This targets your chest and shoulders more.
3. Narrow Push-Ups: Place your hands close together, directly under your shoulders. This focuses on your triceps.
4. Mountain Climber Push-Ups: Start in a plank position, then bring your right knee towards your right elbow. Return to the starting position and repeat with your left knee. This combines push-ups and mountain climbers.
5. Plank Push-Ups: Begin in a plank position, then lower your forearms to the floor one at a time, and then lift them back up to a push-up position. This challenges your core and upper body simultaneously.

When doing push-ups, keep your body in a straight line and engage your core. If you’re a beginner, start with modified versions like knee push-ups or wall push-ups. Remember to breathe and maintain proper form. Push-ups are an easy and effective way to build upper body strength and tone.

Sample Beginner Workout Schedule

If you’re a beginner starting a weight loss journey, it’s important to have a workout schedule with exercises suitable for your fitness level. Here’s a sample schedule to get started:

Day 1: Upper Body

1. 10 push-ups
2. 10 tricep dips
3. 10 bicep curls

Day 2: Lower Body

1. 10 squats
2. 10 lunges (each leg)
3. 10 calf raises

Day 3: Core

1. 30-second plank
2. 10 Russian twists (each side)
3. 10 bicycle crunches – Lie flat on your back with your hands behind your head and your legs in a tabletop position. Lift your head, shoulders, and upper back off the floor and simultaneously bring your left knee towards your chest while straightening your right leg. Twist your upper body to the left, bringing your right elbow towards your left knee. Repeat this exercise for a total of 10 times on each side.

Remember to warm up before exercising and cool down afterwards. Take rest days between workouts to recover. And don’t forget to stay hydrated and eat nutritious foods to support your weight loss journey. Happy exercising!

Warm-Up Routine

Before starting any workout, it’s important to warm up your body to prevent injuries and get your muscles ready for the exercises. A warm-up routine is a series of gentle movements and stretches that help increase blood flow and flexibility.

One beginner-friendly warm-up exercise is the toe touching stretch. Stand with your feet shoulder-width apart and slowly bend forward, reaching for your toes. Hold this position for a few seconds and then slowly rise back up. Repeat this stretch a few times to warm up your lower back and hamstrings.

Another great warm-up exercise is the mountain climbers. Begin in a plank position and bring one knee towards your chest and then quickly switch, bringing the other knee towards your chest. Keep alternating your knees as if you’re running in place. This exercise warms up your core, shoulders, and legs.

If you’re looking for a warm-up routine that also works your upper body, try the arm circles exercise. Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. After a few seconds, reverse the direction of the circles. This exercise helps warm up your shoulders, arms, and upper back.

One more warm-up exercise that targets your core and lower body is the bicycle crunch. Lie flat on the floor with your hands behind your head and your legs lifted. Bring your right elbow towards your left knee while simultaneously straightening your right leg. Then, switch sides, bringing your left elbow towards your right knee and straightening your left leg. Continue alternating sides for a set amount of time. This exercise warms up your abs, obliques, and legs.

Remember, a warm-up routine should be done before every workout, regardless of your fitness level. Make sure to include these exercises in your warm-up routine to get the most benefits and to have a safe and effective workout. Start with a few repetitions of each exercise and gradually increase the number of times you perform them until you feel sufficiently warmed up. Take your time and listen to your body when warming up.

Cool-Down Routine

After a tough workout, it is crucial to cool down and stretch your muscles to prevent injury and aid recovery. Including a cool-down routine in your fitness regimen is just as important as the workout itself. Here are some simple and effective cool-down exercises to try:

• Plank: Get into a plank position, with your forearms on the floor and your body in a straight line. Hold for 30 seconds, focusing on engaging your core muscles.
• Mountain Climbers: Start in a plank position and bring one knee towards your chest, then switch legs in a running motion. Do this exercise for 30 seconds to lower your heart rate.
• Bicycle Crunches: Lie flat on your back with your hands behind your head. Lift your upper body off the floor and bring your right elbow to your left knee, while simultaneously extending your right leg. Repeat on the other side. Do this exercise for 1 minute to work your abs.
• Leg Lift Circles: Lie on your back with your legs extended straight up towards the ceiling. Slowly lower your legs to one side in a circular motion, and then bring them back up to the starting position. Repeat on the other side. This exercise helps stretch your lower back and hamstrings.
• Resting Pose: Sit on the floor with your knees bent and your feet flat on the ground. Place your hands on your thighs and close your eyes. Take deep breaths and relax your body for a few minutes to calm your mind and bring your heart rate back to normal.

Remember, cooling down after a workout has many benefits. It helps prevent muscle soreness and stiffness, reduces the risk of injury, and promotes better flexibility. Additionally, it allows your body to gradually return to its normal resting state.

So, be sure to include a cool-down routine in your workout today and reap the benefits of exercising!

Monday Wednesday Friday Total Body

Monday, Wednesday, and Friday are great days to focus on a total body workout. These exercises are perfect for beginners and can help you build strength and burn calories. Here are some exercises you can try:

• Mountain climbers: Start in a plank position with your hands on the floor and your arms extended. Bring your right knee towards your chest and then quickly switch to bring your left knee in. Continue alternating between your knees, moving as fast as possible.
• Bicycle crunches: Lie flat on the floor with your hands behind your head and your legs lifted in a tabletop position. Bring your right elbow towards your left knee while simultaneously extending your right leg. Switch sides and repeat the movement.
• Plank hold: Get into a push-up position with your forearms on the floor. Keep your body in a straight line from your head to your toes, making sure your butt isn’t sticking up or touching the floor. Hold this position for as long as possible, aiming for at least 30 seconds.
• Squat jumps: Stand with your feet shoulder-width apart and lower into a squat position. From here, push off the ground and jump as high as you can. Land softly and immediately lower back into a squat to repeat the movement.
• Lower body circles: Lie on your back with your legs extended towards the ceiling. Make circles with your legs, moving them in a clockwise direction for a certain number of times, then reverse the direction. This exercise targets your lower abs and legs.

Make sure to challenge yourself with each exercise, but also listen to your body and know when to rest. It’s important to have a balanced routine that includes both workouts and proper eating habits for effective weight loss. If you’re a beginner, start with a lower number of repetitions or hold times and gradually increase as you get stronger. Stay consistent and you’ll start seeing the benefits of these exercises in no time!

Tuesday Friday Cardio

On Tuesday and Friday, you can do cardio exercises to burn calories and improve your cardiovascular health. They can also help with weight loss and endurance.

One beginner-friendly exercise is mountain climbers. Start in a plank position with your hands under your shoulders. Lift your right knee towards your chest, then switch to bring your left knee in. Keep alternating as fast as possible, like climbing a mountain. Aim for 30 seconds and increase as you get stronger.

Another effective exercise is the bicycle crunch. Lie on your back with your hands behind your head. Lift your head, shoulders, and legs off the floor and move your legs like you’re cycling. Bring your right elbow to your left knee, then switch. Aim for 10-15 reps on each side.

A plank is a great exercise that targets multiple muscle groups. Get into a push-up position, with your forearms on the floor and toes touching the ground. Keep your body straight and hold for as long as you can. This exercise strengthens your core, arms, shoulders, and butt. Aim for at least 30 seconds and increase over time.

Find what cardio exercise works best for you and your goals. Whether it’s running, swimming, biking, or dancing, choose something you enjoy and can stick to. Warm up before exercising and listen to your body. If something doesn’t feel right, stop and consult a fitness professional.

Thursday

Thursday is a great day to focus on your lower body and core. When it comes to weight loss exercises for beginners, it’s important to challenge yourself but also listen to your body. Today, we will be targeting your legs and arms with a combination of exercises.

Start with a bicycle crunch to engage your abs and work on your obliques. Lie flat on the floor with your hands behind your head. Lift your legs off the floor and bring your right knee towards your left elbow, while simultaneously extending your right leg. Repeat on the other side, moving in a bicycle-like motion. Aim for 20 repetitions.

Next, try mountain climbers to get your heart rate up and burn calories. Get into a plank position with your hands directly under your shoulders. Bring your right knee towards your chest and then switch to the left knee, keeping a quick pace. Do this exercise for 30 seconds, or as long as you can without compromising your form.

For a beginner-friendly workout, try doing some squats. Stand with your feet shoulder-width apart and lower your body as if you’re sitting back into a chair. Make sure your knees don’t go past your toes. Hold this position for a few seconds and then lift back up to a standing position. Aim for 15-20 squats.

If you’re looking to build strength in your glutes, try doing some glute bridges. Lie flat on your back with your knees bent and feet flat on the floor. Lift your butt off the ground, squeezing your glutes at the top. Hold for a few seconds and then lower back down. Do 10-15 repetitions.

To target your arms, you can do tricep dips. Sit on the edge of a sturdy chair or bench with your hands resting on the edge, fingers pointing forward. Walk your feet forward until your butt is off the chair and your arms are supporting your weight. Bend your elbows and lower your body until your arms are at a 90-degree angle, then push back up. Aim for 10-15 tricep dips.

Remember, exercise is just one part of the weight loss equation. It’s important to also focus on your eating habits and make sure you’re fueling your body with nutritious foods. Incorporating these exercises into your routine can help you build strength, burn calories, and achieve your weight loss goals.

Sunday

When it comes to fitness, Sundays are a great day to focus on your workout routine. This is the perfect time to try out new exercises and challenge yourself to push your limits.

One beginner-friendly exercise that you can try is the mountain climber. This exercise works your entire body, as it involves lifting your knees towards your chest while in a plank position. Make sure to keep your core engaged and your butt down to get the most out of this exercise.

If you’re looking for a lower body workout, try the bicycle exercise. This exercise targets your legs and abs, and is a great way to build strength in these areas. To do the bicycle exercise, lie flat on your back with your hands behind your head. Lift your legs off the ground and bring your right elbow to your left knee while simultaneously straightening your right leg. Repeat this motion with your left elbow and right knee, alternating sides. Hold each position for a few seconds to feel the burn.

For those who want to focus on their upper body, the forearm plank is a great exercise to try on Sundays. This exercise not only works your arms, but also your core. Start by placing your forearms on the ground, with your elbows directly under your shoulders. Lift your body off the ground, making sure to keep your body in a straight line from your head to your toes. Hold this position for as long as possible, and challenge yourself to increase the time each week.

Remember, when it comes to weight loss, exercising is just one part of the equation. It’s also important to focus on your eating habits and make sure you’re fueling your body with the right nutrients. So, take some time today to plan out your meals for the week and make sure you have healthy options on hand. And don’t forget to give yourself some rest days, too. Resting is just as important as exercising, as it gives your body time to recover and build muscle.

So, whether you’re starting a new fitness routine or just looking to switch up your current workouts, Sundays are a great day to challenge yourself and try out new exercises. Make the most of your time and get the benefits of both cardio and strength training by incorporating a variety of exercises into your routine. Try these beginner-friendly exercises today and start seeing the results you’ve been working towards.

What Are The Health Benefits Of These Workouts

When starting a weight loss journey, it’s important to choose exercises that not only help you burn calories but also provide various health benefits. These beginner-friendly workouts target different muscle groups and offer a range of benefits for your overall well-being.

The plank exercise engages your core muscles and helps strengthen your abs, back, and shoulders. It also improves posture and stability, preventing back pain and improving balance.

The mountain climber exercise targets arms, shoulders, and core, while increasing heart rate. It works both upper and lower body, helping burn calories and build endurance.

The bicycle crunch is great for targeting abdominal muscles. It engages the core and obliques, helping strengthen abs and burn belly fat over time.

The glute bridge exercise focuses on glutes and hamstrings, building lower body strength. It activates glute muscles and improves hip mobility.

Overall, these exercises provide improved strength, endurance, and flexibility. They also help burn calories, contributing to weight loss with a healthy eating plan. Incorporating these workouts into your fitness routine can make you feel stronger, more energized, and help you reach new fitness goals.

How To Achieve Weight Loss With Easy Workouts

If you’re a beginner and want to lose weight, there are a few simple workouts you can try. These exercises are easy for beginners and can be done at home or at the gym. They don’t require any special equipment, so you can start right away.

One effective exercise is the plank. To do this exercise, get into a push-up position with your forearms on the floor. Keep your body in a straight line from head to butt. Hold this position for 30 seconds or as long as you can. The plank is great for your core muscles and helps build strength.

Another easy workout for weight loss is mountain climbers. Start in a push-up position and bring your right knee toward your chest. Then quickly switch and bring your left knee toward your chest while moving your right leg back. Keep alternating legs, as if you’re running in place. This exercise works your legs and core while raising your heart rate.

The bicycle exercise is also a great way to burn calories and strengthen your abs. Lie flat on the floor, with your hands behind your head and your legs lifted. Lift your head, shoulders, and upper back off the floor and bring your right elbow toward your left knee. Then switch and bring your left elbow toward your right knee. Keep alternating sides in a pedaling motion. This exercise targets your abs and obliques.

When it comes to weight loss, exercise is important, but so is eating right. Make sure to maintain a balanced diet and eat fewer calories to reach your weight loss goals. You can incorporate these easy workouts into your fitness routine and with consistency and dedication, you’ll start seeing results.

Will You Try This Easy Workout Today

If you’re a beginner looking to start your weight loss journey, these beginner-friendly workouts are perfect for you. You don’t have to wait until you have extra time or until you start eating healthier to get started. You can make time for these easy exercises today.

One of the easiest exercises you can do is the bicycle exercise. This exercise is great for beginners because it doesn’t require any equipment and can be done at home. Simply lie on your back, lift your legs off the floor, and pedal them in a cycling motion. This exercise works your legs, abs, and butt simultaneously, helping you build strength and burn calories.

Another easy exercise to try is the plank. This exercise is great for building core strength and can be done anywhere. Simply get into a push-up position, but rest on your forearms instead of your hands. Hold this position for as long as possible, keeping your body in a straight line from head to toe. Challenge yourself by lifting one arm or leg at a time.

If you’re looking for an exercise that will challenge both your upper and lower body, try the mountain climber. This exercise is great for building strength and burning calories. Start in a push-up position, then bring your right knee in towards your chest, then quickly switch and bring your left knee in towards your chest. Keep alternating between right and left as fast as you can, while keeping your core engaged and your arms straight.

These easy workouts are a great way to get started on your weight loss journey. They don’t require any equipment and can be done in a small space, making them perfect for beginners. So why not give them a try today and start building a routine that works for you.