Are you looking for simple, beginner exercises for weight loss? When just starting out at the gym or even trying to get into shape at home, finding straightforward and reliable workout information can be challenging, and with the overwhelming options and opinions, it’s difficult to know where to start. When it comes to weight loss, consistency is always key which is why the best advice is to do exercises you enjoy. Staying motivated and getting into the habit of regular physical activity is half the battle, so incorporating enjoyable exercises that will also burn fat is the perfect way to begin your weight loss journey. It is important to note that none of these workouts can effectively contribute to weight loss without maintaining a calorie deficit. Learn more on how to track your calories here.
Walking
Whilst running is widely recognised as the most popular exercise for weight loss, walking can be just as beneficial, particularly for beginners. Walking is accessible and convenient for nearly all fitness levels and is a great way to ease yourself into weight loss whilst also reducing your chances of injury. Many underestimate walking as a form of exercise because we naturally engage in it during our daily lives, however, that doesn’t mean it’s not burning calories.
The average Brit walks 3000 to 4000 steps a day but by increasing this to 10,000 steps a day, you can burn between 300 and 500 calories. That’s roughly 2000 to 3500 calories a week which is the equivalent to burning approximately 1lb (0.45kg) of fat per week. Alternatively, for those seeking to get their cardio done quicker, incline walking on the treadmill is a great way to do it. An easy rule to follow is the 12-3-30 rule which involves 30 minutes of walking at a 12-degree incline at a 3mph (4.8kmph) pace, which can burn roughly 200 to 400 calories. The more you progress and improve, the further you can challenge yourself on the treadmill, but walking is a great starting point.
Strength training
Another rewarding form of exercise is strength training and while not commonly associated with weight loss, building muscle is still a crucial component of any weight loss routine. When starting out, your primary focus should be establishing a habit and learning the foundational exercises. By joining Anytime Fitness, you can gain access to a free, personalised plan that will teach you the fundamentals and set you on your way.
Contrary to popular belief, intense weight lifting and strength training helps to burn calories, and adding muscle mass through weight training will increase your energy expenditure and resting metabolic rate to burn even more calories. Pairing this with cardiovascular exercise will ensure that you meet your weight loss goals in no time.
HIIT workouts
High-Intensity Interval Training (HIIT) workouts and circuit training are also popular forms of weight loss exercise. Well known for their intensity, HIIT workouts are a surefire way to burn calories quickly. While HIIT can be very challenging, it can accommodate any fitness level by adjusting the exercise duration and recovery periods. HIIT works by combining brief but intense bursts of cardiovascular exercise followed by an equal or longer period of rest. Examples include sprints, high knees, mountain climbers and even jumping jacks. Unlike other exercises, HIIT has the ability to elevate your metabolism hours after exercising so that you burn additional calories even after you finished exercising. This means 20 minutes of HIIT can see you burn roughly 150 – 400 calories depending on weight and intensity, and that’s without factoring in any post-workout burnt calories. For those looking to get a quick but intense workout then HIIT’s the best option.
Group fitness
Group fitness classes are a great way to stay motivated. One of the greatest benefits when working out with others is that there is an increased sense of accountability which can ensure you stay on track and reach your weight loss goals even quicker. Anytime Fitness offers a wide variety of different group workouts which comes with qualified help to aid your weight loss. Having a welcoming environment with knowledgeable instructors and like-minded individuals can boost your confidence and make losing weight far more enjoyable.
Sports
Engaging in any sporting activity that you enjoy or want to learn is another great way to lose weight. Whether you enjoy swimming, cycling, football or any other sport that gets your heart rate up, they are sure to burn a few calories. Participating in a sport you enjoy will act as a source of motivation and help build a routine of regular physical activity within your week. Moreover, playing team sports will provide accountability and help you to be disciplined throughout your fitness journey. When it comes to quantifying the calories you burned during sports, it can be challenging and so the key lies in the effort you give. By giving it your all, you’re bound to see the benefits.
Determining the most suitable workout can be challenging as there’s no one-size-fits-all approach, so it’s important to figure out what exercise routine fits you. As opposed to fixating on which exercise will burn the most calories, instead, you should ask ‘which exercise can I remain consistent with?’. Consistency is the cornerstone to successful weight loss, both in exercise and diet. Doing what you enjoy is the best beginner workout as it will enhance the likelihood that you’ll stick with it.
