Best Gym Routine To Lose Weight For Beginners

Without sounding flippant, the likelihood of keeping up a type of fitness you hate is minimal. But if you find a form of exercise you love – be it strength training, Pilates, cardio home workouts, weightlifting (or working towards a specific strength goal with exercises for a bigger butt, for example) – it'll feel easier to carve out some time for it in your week.

And, to set the record straight; it doesn’t matter whether you’ve never exercised before, are a newbie to home workouts, were a keen gym workout aficionado before the year of never-ending lockdowns or you're starting fitness at 50, everyone needs a little help trying something new.

In fact, we all have those days when a workout feels like starting from scratch. The secret is to not let those feelings stop you from getting started. To quote Hillary Duff's seminal movie,

Bodyweight Workout For Beginners: 20 Minute At Home Routine

So, whether you’re searches for exercise for beginners is because that’s what you are, a genuine beginner, or if you’re wanting to know how to start exercising after some time away, we’ve pulled together the info you need to smash your goals.

The million-dollar question but, ultimately, the choice is yours. If you’re new to exercise, one of your main priorities should be finding an activity that makes you feel like you could conquer the world.

Having a go-to repertoire of workouts that make you feel really good, is a key player in retaining motivation and preventing workout boredom, but it can be difficult to know where to begin.

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‘Every time you strength train, you cause micro tears in the muscle, ’ says Astrid Swan, NASM-certified master trainer at Barry’s Bootcamp in West Hollywood, CA. ‘The muscle needs time to heal, and as it heals, it grows and you see results.’ Which means?

By following the same exercise programme or working out the same part of the body day in, day out, you won’t get more fit or pocket extra gains. Instead, you’ll be likely to plateau, lose workout motivation or cause an overuse injury.

‘I recommend to my clients [invariably not beginners] to work out hard five times a week, taking a day between for a lighter workout and a full day of rest, ’ says Swan. ‘My advice is to work out hard and then let the body recover. You will see results faster and be happier with your efforts.’

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Disclaimer: If you’re just starting exercising, this is something to work towards. Don't let it discourage you. It’s all about the journey, remember, not the destination.

The NHS recommends at least 150 minutes of moderate aerobic activity, such as cycling or brisk walking, every week and strength exercises on two or more days a week that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

The general rule of thumb is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity, says the NHS. So bear this in mind when planning your week to ensure you're not doing too much.

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For beginners, three to four sessions per week are more than enough to start feeling fitter and ingraining your new exercise habit as a fundamental part of your lifestyle.

How to begin working out? The great thing is you don't need anything at all — an exercise mat might help to avoid slipping and to support the joints, but it's not 100% necessary.

Another upside of working out at home is you're already where you need to be and there's no worry about other people watching (although, they rarely are anyway), making it ideal for those new to the game.

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A good way to kick off your exercise routine is by getting involved with a plan. Whether that's a HIIT plan, strength training plan or something more low-impact (e.g. a walking plan), having a schedule to follow makes it much easier to stay the course – especially when you don't necessarily feel like getting it done.

Or there are home workout apps to help you get started with exercise for beginners at home, as well as a plethora of YouTube videos designed especially for at-home beginner workouts.

But, and this is important, warming up is crucial to keep you injury-free. If you want to avoid shin splints, hip pain, painful knees and other potential injuries then make time for a quick warm-up at the top of your workouts.

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Consistency = everything. If you can commit to working out ten minutes a day then everyone's happy. It's about making the most of those ten minutes and working up to hit the NHS' weekly exercise recommendation of at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week.

The NHS' 'Active 10' programme helps to get you walking for 10 minutes a day – the brisk activity has been shown to deliver a number of benefits, from reduced lower back pain to high blood pressure decreases and a clearer mind in the short term.

If you're wanting to know about the best or easiest exercise for beginners to lose weight at home or in the gym, then that's a slightly different story. Weight loss comes down to a few things – proper nutrition, adequate sleep, enough movement and good stress management. Learn exactly how to lose weight well (and for good) and you'll be set for success.

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For whatever reason, working out hasn't been high up your list of priorities. Until now... And, why now? It helps if you have a clear motivation; staving off injury, stronger bones, more energy, simply feeling happier and healthier.

‘Strength training helps with bone density, which decreases as you get older, so it’s really important for reducing the risk of osteoporosis, ’ explains Anna Parker, PT and founder of AP FITNESS. ‘It doesn’t have to mean lifting heavy hand weights, but it can be a good option if you're not confident going for a run or doing cardio. I always recommend starting light, maybe with resistance bands and then small dumbbells, then working your way up.’

Try to keep your new exercising habit regular, ideally at least half an hour of moderate to vigorous two times a week for noticeable health benefits, allowing 48 hours in between working out the same muscle groups to allow your body to recover.

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And try a variety of exercises to discover what you like and keep things interesting, but make sure you get a combination of strength to keep atrophy (loss of muscle mass) at bay, balance to reduce risk of injury and stretching to improve flexibility.

The main thing is to enjoy yourself, so you could ask a friend to get involved and start off with bodyweight exercises in your living room while catching up.

If you're looking for easy exercises for beginners, bodyweight is where to start. These are great for getting to grips with movements before adding extra challenge with weights. Not only can you nail your form perfectly, but it'll also help you build confidence too. These nine beginner bodyweight exercises are great to get comfortable with, first. Link them together for a beginner exercise routine or work through each one until you're familiar with the movement.

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A) Standing with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track over your toes and don't extend past.

B) Keeping your arms straight, stable and strong, alternate lowering and lifting each leg, ensuring your lower back remains melted into the floor (don't lower as far if your back starts to curve).

A) Lie on your back, knees bent and feet tucked under a weight (or get your partner or flatmate to stand on them), stretching your arms out in front.

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B) Using your core to lift you, reach for your knees with a short, swift movement – lifting only your head, shoulders and upper back off the floor. Reverse and repeat, feeling the burn in your upper abs.

A) Rest your upper back on the floor and place your feet hip-width apart, knees bent at 90º, so your body forms a straight line from your shoulders to your knees.

B) Take a big step forward with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don’t let the knee touch the floor.

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B) Take a big step backwards with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don’t let the knee touch the floor.

A) Get into a plank position, with your hands under but slightly outside of your shoulders. Drop your knees to the floor so that your body forms a high diagonal from shoulders to hips.

B) Keeping your elbows tucked close to your body, lower down until your chest nearly touches the floor. Your upper arms should form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.

Best Gym Workout To Lose Weight

If your hips sag at