Beginner Weight Loss Workout Plan

Physical activity has many benefits for both mental and physical health.

If you're new to exercise and aren't sure where to start, try our beginner weight loss workout to help build muscle and lose extra pounds. Walking and weights are the basis of this plan, which helps build cardiovascular endurance, improve health, boost metabolism, and burn fat. This weight loss workout includes one weekly circuit training with weights and cardio.

Although it is possible to achieve results with cardiovascular training, adding a strength-training routine for weight loss will make your workouts more balanced and capitalize on the fat-burning benefits of resistance training.

Weight Loss Workout Schedule

Participants of this beginner weight loss workout will walk 6 days in a row, and take one day off. Strength training will require dumbbells or other weights at home or the gym.

• Day 1: Walk at least 40 minutes at a brisk pace that increases your heart rate. Split the session into two 20-minute walks if you're short on time, but keep up the intensity.
• Day 2: Choose eight dumbbell exercises. These strength-training moves work multiple muscles to help maximize weight loss and build a stronger body. Complete three sets of 12 repetitions of each exercise. If doing eight exercises at once is too much, divide it into four exercises over two sessions. Also, try to fit in a 30- to 40-minute brisk walk.
• Day 3: Complete one circuit training workout. If you must modify, slow down so you complete at least three circuits. Swap in different circuit training routines on alternate weeks.
• Day 4: Walk for 40 minutes.
• Day 5: Repeat the dumbbell workout from day 2; walk 30 to 40 minutes.
• Day 6: Rest.
• Day 7: Walk for minutes or take a rest day.

This beginner weight loss workout routine gives you three days each week of strength training (two dumbbell programs plus strength training in the circuit workout), which is optimal for losing weight.

You can add slow jogs to the walks if you prefer, but at least 40 minutes of brisk walking six days each week is your goal. Walking and jogging can be performed on a treadmill, in your neighborhood, or in the park.

Beginner Weight Loss Basics

An exercise program is an important part of a weight-loss workout routine, but you will need to make additional changes to your lifestyle.

Talk to Your Healthcare Provider

Before you start a beginner weight loss workout program—or any exercise plan—be sure you have no underlying medical conditions. Speak with your healthcare provider about your exercise intensity and frequency. They can help you create personalized weight-loss goals and the right nutrition plan.

Movement, Movement, Movement

Extra incidental movement throughout the day, called "non-exercise activity," can help increase the amount of exercise you get outside of your beginner weight loss workout program. Park your car farther from the entrance at work or while running errands. Take the stairs rather than the elevator. Put a leash on your four-legged friend and double the health benefits of walking for everyone in the family.

Simple things like standing on one foot while brushing your teeth or using a balance board during the day can help improve your balance and stability.

Make Weight Training Convenient

Whether you have a gym membership or a home gym, dumbbells and resistance machines are your new best friends.

Place dumbbells in an easily accessible area in your home so you can pump out a few dozen repetitions in between daily activities or while watching TV, videos, or listening to music.

Eat a Nutritious Diet

As the saying goes: You can't out train a bad diet. But remember that low-calorie diets are not sustainable and you will shed muscle (and bone) while slowing your metabolism. In addition, you'll miss essential nutrients your body needs.

Focus on movement to burn more calories than you're taking in to lose weight. Follow these tips before you head to the grocery store:

• Eat a high-fiber diet with healthy fats, like olive oil and avocado.
• Replace refined carbs like cookies, cakes, sweets, sugary drinks, and white bread with more nutrient-dense alternatives including whole grains, fruits, and plenty of water (if you get bored drinking plain water, try water flavorings).
• Try low-fat dairy instead of full-fat milk, yogurt, and cheeses. Consider plant-based dairy alternatives like almond milk, soy milk, or oat milk.
• Choose whole-grain bread and cereals, and eat lots of fruits, vegetables, beans, nuts, and seeds.
• Select lean, low-fat meats, or vegetarian alternatives.

Lastly, eliminate fast foods and choose less-processed whole foods to minimize your intake of added sugars, excess sodium, and other additives.

A Word from Verywell

Remember to visit your healthcare provider before you start your beginner weight loss workout plan to ensure cardio and strength training are right for you. Then, get started as soon as possible. It's OK if you don't quite meet your goals every day. To begin—just aim to start each of the allocated sessions for the week.

Be determined, stay consistent, and improve your performance each week. Your goal is progress, not perfection.