Beginning a new weight-loss workout plan for beginners can be intimidating. First, you need to choose from the seemingly countless ways exercise scientists (not to mention fitness magazines, physicians, wellness professionals, and the internet at large) suggest to lose weight. Then, you need to find a way—and a means—to do it. When you’re faced with the increasing number of gyms, novelty workout equipment, specialized diet, and fitness plans, semi-awkward exercise classes, and outright hype surrounding the fitness industry today, it can be tempting to throw in the proverbial towel.
Your Best Workout Could Be at Home
Fortunately, at its roots, weight loss is a relatively simple prospect—eat less unhealthy food, focus on quality snacks, and get your heart rate up for at least 30 minutes five times a week. When you think about it that way, it’s easy to see why all the hype surrounding the latest gyms and the newest equipment is just that—hype. In reality, you don’t need a gym, a class, or expensive equipment dedicated to the latest craze; instead, you can build an at-home weight loss and workout routine that’s inexpensive, easily accessible, and best of all, effective.
While it’s true that home workouts are great for those without access to a fully-outfitted fitness center as well as those who don’t wish to be exposed to potential germs and other health concerns at the gym, home workouts offer benefits to other groups as well. Beginners benefit from the relatively minimal equipment and easier intensity ramp-up provided by most exercises for beginners to lose weight at home. Meanwhile, more experienced fitness enthusiasts can benefit from the endless customization options afforded to them by home workouts.
What You’ll Need
If you’ve worked out at home before, chances are, you’ll have everything you need for the home workouts on our list. If not, there’s no need to panic—most of the workouts here include exercises to lose weight fast at home without equipment. For the others, a good-quality set of hand weights and an optional soft yoga mat is all you’ll need.
If you don’t have hand weights at home already—and even if you plan to begin your at-home workout plan without equipment—take a moment to add a selection of hand weights or dumbbells for future use. For men, we recommend beginning with a set of 10- to 20-pound weights for maintenance and stability moves and a set 10 pounds heavier for muscle building. Women should start with 5- to 10-pound weights and add 10 pounds for muscle building. If you’re more experienced—or you don’t want to have to purchase weights in the future—consider purchasing a varied set so you can increase your weight as you get stronger.
Top Three Workout Routines You Can Do at Home
Once you have a few different hand weights to choose from, a soft yoga mat, and a good pair of tennis shoes, you’re ready to choose your workout. To help, we’ve compiled several of the most popular at home weight loss workouts for beginners. These workouts are well planned and contain a variety of simple moves perfect for those finding their way within a new routine, or settling back into the habit of working out.
Best of all, you can perfect most weight loss exercises at home in 1 week, and increase the intensity or weight of your dumbbells as you go. Start with one of these three simple at-home weight-loss workout routines, arranged by increasing difficulty.
#1 – The Ultimate Beginner’s At-Home Workout
This 4-week workout plan for weight loss is our favorite for newcomers to fitness, because not only does it not require any of the equipment mentioned above (you won’t need weights or a yoga mat for this one), it also doesn’t require you to learn any complicated moves. All you’ll need is your body weight, a wall, and about five to 10 minutes per workout to start.
The routine: To begin, complete each exercise for 45 seconds, then rest for 15 seconds in between. Complete the full cycle once every day, three to four days per week. Then, add a daily cycle each week for four weeks.
#2 – Weight Loss Bodyweight Workout
This bodyweight workout features more than one ideal exercise for weight loss at home for females and males alike—and none of them require hand weights or additional equipment. While you might want to consider using a soft yoga mat if you have hard floors, the only other thing you’ll need is about 30 minutes of your time. These moves are a bit more challenging than our beginner moves, so take a moment to perfect each before moving on.
The routine: Complete four circuits of one minute of each exercise, resting for 30 seconds after each circuit. If needed, begin with fewer circuits before building up to the full 30-minute session.
#3 – Comprehensive At-Home Weight Loss Workout Plan
We call this plan comprehensive because that’s precisely what it is—a plan that utilizes hand weights, bodyweight exercises, and cardio all wrapped into one. It’s a weight loss gym routine female and male participants can do outside of the gym—and it’s an effective one.
The routine: Complete the strength training workout above three times, resting for one minute between each round. Complete strength training on Mondays, Thursdays, and Saturdays. On Tuesdays and Fridays, complete at least 30 minutes of your choice of cardio cross-training—running, jogging, biking, or swimming. On Wednesdays, take a long walk in your neighborhood. On Sundays, rest!
Supplement your Diet and Exercise for Quicker Weight Loss
There are many diet pills, detox drinks and other supplements that claim to help you lose weight. Of course, you should always consult your doctor before starting any new weight loss routine and discuss the right path for you. However, our team of certified pharmacists feels confident in suggesting incorporating apple cider vinegar into your diet.
Apple cider vinegar has been used as a health supplement for literally thousands of years. Scientific research shows it has many health benefits, such as lowering blood sugar levels. But, can adding apple cider vinegar to your diet also help you lose weight?
Acetic acid is the main active ingredient in apple cider vinegar. And, acetic acid has various benefits for fat loss. Besides lowering blood sugar levels, in these ways it may promote weight loss:
Choose the Right Workout for You
The great thing about at-home workouts is that you can adjust them to your skill level, to compensate for any injuries or limitations, and increase the intensity as you become accustomed to working out. Then, you can purchase additional equipment and add new moves to extend your repertoire and target problem areas. With proper attention to fitness, nutrition, and the ideal supplements for weight loss, you’ll soon be on the road to weight loss success.