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Best workout for beginners – Start your journey today

So here we have the best workout for beginners’ weight loss exercises that can be printed out and easily used as a reference through your weight loss journey. It’s the best workout for beginners, but if you are intermediate or more advanced, this can help you as well. Just repeat it more often and increase the reps!

best workout for beginners

These are easy and should give you a great starting exercise plan


  • Jumping Jacks  They are a great addition to the best workout for beginners printable plan. You can easily burn 100 up to 200 calories for a set consisting of 100 jumping jacks. The intensity will make the difference. The higher the intensity, the more calories burned, so ramp it up for a more effective workout.


  • Wall Squat  Another great example of an easy weight loss exercise that is geared to the beginner. There is much debate about how many calories you could burn, but the main consensus is about 5 to 10 calories for each minute of wall squats. You could add weight and burn even more calories.


  • Side Plank Great way to build core strength while also burning calories. For a 200 pound person, just one minute of side planks can burn around 15 calories. If you would like an added challenge, try lifting your other leg for an added challenge.


  • Pushups Are you worried about getting fat arms? This is one of the best exercises to burn arm fat and strengthen the upper body. It may be difficult until you can build up your strength, so I recommend doing “knee pushups” or, even easier, doing wall push ups. They are a great way for the beginner to build up enough strength to do your classic pushup. You can expect to burn somewhere around 30 calories depending on your weight.


  • Alternate Heel Touches Another excellent example of a beginner weight loss exercise that can target abs or belly fat and obliques. As mentioned before, this exercise is great for targeting muffin tops, and you can expect to burn around ten calories per minute.

        Related: Best core strength  and belly fat melting workout

  • Donkey Kicks So this exercise will target your hips as well as your glutes. Goodbye thunder thighs, and hello to a new fit and shape you. Expect ten calories per minute with this exercise.


  • Flutter Kicks If you wanted an exercise that can target butt fat, then here it is. This beginner weight loss exercise is great because it can also help target belly fat by working the abs. You could burn 7-12 calories per minute, depending on weight and intensity.


  • Hip Raise Bridge So the main point of this exercise is to strengthen the core and hips. Remember to keep your glutes tight for the best results. Keep your shoulders flat and slowly raise your pelvis. Keep extended for only a second, then repeat. 12-15 calories per minute of exercise.


  • Windshield Wipers The trick to this one is to have your back flat on the ground and slowly raise your legs, then move them side to side. If you suffer any back pain while performing this exercise, try it with bent knees, as this is how I had to do it at first. This is a great exercise to target obliques.


  • Superman This beginner exercise for weight loss is super simple and can help you target back fat. Because this exercise is so easy, you can’t expect to burn many calories. We would expect 7-10 calories per minute, and this, of course, depends on your weight and intensity.


  • Fire Hydrants These exercises will help you burn fat from your hips as well as your core. They are a great addition to the beginner exercises for weight loss because they are easy and can be done in the comfort of your home. For the best results, be sure that it becomes level with your hip when raising each leg. Keep your elbows locked in position and take your time to burn the most calories. This is a great exercise to tone your butt, so get to it. You can expect to burn around 11 calories per minute with this exercise.


  • High Knees If you want an exercise that targets the calves, quads, abs, glutes, arms, and back, then high knees are the exercise for you. Not only is this an excellent beginner exercise, but it is also a great full-body workout. Expect to burn about 10-15 calories per minute with this one.

HIIT plan for 10, 20, or 30 minutes.

The ideal training form for a quick workout at home is high-intensity interval training (HIIT for short). Different muscle groups are alternately challenged in this short and crisp form of training.

Between the load intervals, there are only very short breaks, which switch to the next exercise but not recover.

In this way, the heart rate remains high and, in addition to strength, endurance and coordination are trained.

Because the workout is quite intense due to the lack of recovery breaks, it also doesn’t take long. And it doesn’t need to be because the body continues to burn more calories even hours after the workout. The keyword is the afterburn effect.

Instructions for your full-body workout at home
Here comes your workout plan: Eight exercises for arms, shoulders, back, abdomen, legs, and buttocks – a full-body workout that challenges you from head to toe.

Load time and rest time:

You perform the exercises one after the other for 60 seconds each (or 30 seconds per side). Take a 15-second break between each exercise.
Depending on how much time you have – 10, 20, or 30 minutes – you complete one, two, or three circuits.
If you want an extra challenge, you can replace every other rest with jumping jacks, for example.

Exercise Duration
Pull-ups 60 sec
Rest or Jumping Jacks 15 sec
Push-ups 60 sec
Pause or Jumping Jacks 15 sec
Lunges with rotation 30 sec per side
Pause or Jumping Jacks 15 sec
Shoulder bridge 60 sec
Pause or Jumping Jacks 15 sec
Wall sit 60 sec
Pause or Jumping Jacks 15 sec
Side support 30 sec per side
Pause or Jumping Jacks 15 sec
Arm and leg stretch in quadruped stand 30 sec per side
Pause or Jumping Jacks 15 sec
Plank 60 sec



So, that is all for our beginner weight loss exercises, but if you are looking for a super easy diet plan that is specifically made for women, take a look at the TheBetaSwitch.com I highly recommend it!

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Best workout for beginners – Easy exercises that can really benefit you
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