Easy Exercises to Lose Weight for Beginners

Want to lose some weight soon? Start with these easy exercises to lose weight for beginners.

Your weight loss journey as a beginner can be daunting. You must have probably heard of the dedication it takes to reach your weight loss goal. 

However, you must understand that every fit person you see today started from somewhere. So, you can start with these easy exercises to lose weight for beginners. Let’s dive in;

7 easy exercises to lose weight for beginners

Here are the seven best and easy exercises to lose weight for beginners. Start with these exercises and achieve your dream figure in no time;

1. Push-ups

One of the best and most effective exercises to lose weight is push-ups. This bodyweight exercise helps you burn calories which results in weight loss. It is also perfect for those who want to lose weight and build muscle simultaneously. 

Losing weight with this exercise is easy and beginner friendly. You don’t have to be an expert or attend the gym daily. You can achieve your desired body shape through regular push-ups at least 3-4 times weekly. 

It is crucial to start with low reps and sets, then increase your reps and sets as your strength improves.

2. Walking

When talking about simple and convenient exercises for weight loss, walking should, without a doubt, be on the list. Walking for at least 30 minutes daily will help you burn calories, boost your metabolism, increase your sleeping quality and duration, and activate the muscles in your legs and core. 

In contrast, all the above-mentioned benefits of walking contribute significantly to weight loss. However, the best walking practice for weight loss is starting slowly, increasing your speed for a few minutes, and then slowing down again. Do this for at least 30 minutes for 3 – 4 days weekly, then increase the time and frequency as you get used to it. If you own an exercise bike at home, you can also use it as an alternative.

3. Swimming

Swimming is another effective and easy exercise for beginners to lose weight. This can be the perfect exercise for those who own a swimming pool or those who love swimming.

According to Harvard health research, a half hour of swimming can burn approximately 216 calories.  Another great advantage of this exercise is that it has a low impact on joints, making it easy for those with difficulty with other forms of exercise.

However, it is recommended to swim for at least 30 minutes daily. Also, you can increase the duration as you become fitter.

4. Jogging

Jogging is a cardio exercise that helps in burning calories quickly. Unquestionably, cardio exercises are very effective in weight loss. The exciting part about this exercise is that it can be done anywhere and anytime. This makes it more fun and easy for beginners. To lose weight with this exercise, you need to be consistent. Jogging as much as possible for at least 4 days every week is essential.

5. Rowing

Another quick and easy exercise to lose weight as a beginner is Rowing. It is a total workout because it helps you gain more strength, build muscle and burn calories simultaneously. 

According to popular research, 30 minutes of rowing can burn 200 – 300 calories. However, as effective as rowing is, it may still be challenging as you need to learn rowing techniques and safety practices.

6. Cycling

Cycling is another low-impact exercise for weight loss. It is a perfect exercise for beginners, especially those with injuries or joint pain. Besides contributing to weight loss, cycling also helps reduce the risk of certain diseases such as cancer, heart disease, etc. 

However, to lose weight with this exercise, you must make it a part of your exercise routine. This can be achieved by cycling for at least 25 minutes every day. Either on a stationary bike or a bicycle. Note that the more you cycle daily, the more calories you burn, determining how fast you lose weight with cycling. 

7. Jumping Rope

Jumping rope is not an easy exercise for weight loss, but also a fun exercise to lose weight for beginners. According to Harvard medical publishing, a minute jumping rope can burn 13 calories.

This workout is known as high-intensity interval training (HIIT), which is very effective for weight loss. It builds metabolism and burns more calories than low-intensity interval training (LIIT). 

More interesting, jumping rope can be done almost everywhere and anytime. Although, it can be challenging when you add more variations like crossovers, double under, and side-to-side jumps. As a beginner, you don’t need to rush things; start with the simplest and upgrade gradually.


Can you lose weight by doing simple workouts?

YES.  You can lose weight with simple workouts such as the ones listed above. However, it can take time and must be done regularly to get the desired result.

How often should I exercise to lose weight?

The frequency of weight loss exercise depends on the type of exercise. However, most activities require at least 30 minutes and 3 – 5 times weekly. 

Is it essential to eat healthily to lose weight?

Yes. A healthy diet contributes significantly to weight loss. If you want to lose weight faster, you should focus on exercises and deity.

The bottom line on Easy exercises to lose weight for beginners

Although, Exercises are efficient for weight loss, especially if you are a beginner. However, it is essential to maintain your diet and control your calorie intake if you want a quick result.

If you don’t know any perfect exercise to help you lose weight, you can consider any of the above-listed easy activities for beginners. 

Finally, you can combine two or three exercises to make your workout more exciting and compelling.

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