Sample Weight Loss Workout Program for Beginners

Here’s an amazing and low-impact weight loss beginner workout program you can do at home.

In the last few days you may have started noticing you are gaining weight and not looking quite like you want or did previously.

Don’t waste time feeling disappointed or looking for quick fixes, focus on putting in the work to get in the best shape of your life.

If you aren’t sure where to begin then keep reading because I’m going to share a basic 4-week exercise routine to get you started.

Workouts should be performed on a consistent basis so that you tone your body for your ideal physique.  Keep reading because I share some tips and ideas for ideal workouts for beginners.

Before we actually get into the actual program some things you need to know to get the results you desire.

Tips to understand that you are actually a beginner:

If you have been sedentary in the past 3 months or more or have never been active, then you are a beginner.  If you received clearance from your physician to begin physical activity after an injury or surgery, then this program may be ideal for you to help you get back into the swing of things.

Sample Beginner Workout Routine

Disclaimer:  Before starting any new workout program be sure to consult with your physician.   For the purposes of weight loss, these workouts will need to be performed 2 to 3 times a week.

Each exercise should be performed with 12 to 20 reps and 1 to 3 sets depending upon your fitness level.

You should use a weight that you can complete 12 reps of an exercise but challenged to complete up to 20 reps.

Workout Program Week 1:

For the purposes of weight loss, the workouts will be total body, and performed 2 to 3 times a week.  The exercises this week are important to develop balance and muscle endurance.

Perform each exercise for 3 sets of 12 to 15 reps.

1. 10-minute stretch
2. 5 to 10-minute warm up
3. Single leg squat (works quads and glutes)
4. Ball squat (works quads and glutes)
5. Bicep curls (works biceps)
6. Overhead tricep extensions (works triceps)
7. Planks (works abs)
8. Push ups (works chest, shoulders and abs)
9. Ball back extension (works back, abs and glutes)
10. 20 to 30 minutes of cardio
11. Cool down

Workout Program Week 2:

In week two we would continue to further develop stabilization and muscle endurance using bodyweight and items to promote stability.

Perform each exercise for 3 sets of 12 to 15 reps.

1. 10-minute stretch
2. 5 to 10-minute warm up
3. Ball dumbbell chest press (works chest)
4. Ball cobra (works back and abs)
5. 2-leg floor bridge (works core)
6. Ball hamstring curl (works hamstrings)
7. Single leg dumbbell curl (works biceps)
8. Narrow grip push ups (works triceps)
9. 20 to 30 minutes of cardio
10. Cool down

Week 3: 

This week we will cycle back to the workout in Week 1.  If you started with the lower range of reps or sets, go up to a higher range on reps and add at least 1 additional set.

Perform each exercise for 3 sets of 15 to 20 reps.

Week 4:

This week is the final week and we will cycle back to the workout in Week 2 with the same volume of exercises.  If you started with the lower range of reps or sets, go up to a higher range on reps and add at least 1 additional set.

Perform each exercise for 3 sets of 15 to 20 reps.

Workout Schedule

Week 1 workout schedule – Monday, Wednesday, and Friday

Week 2 workout schedule – Monday, Wednesday and Friday

Week 3 schedule ( Week 1 workout) – Monday, Wednesday and Friday

Week 4 schedule (Week 2 workout) – Monday, Wednesday and Friday

Incorporate at least 30 minutes of cardio of your choice – Tuesday and Thursday

At the end of week 4 you should be able to complete the maximum number of reps and sets with your designated weights.  At this point you may be ready to move on to the next level – strength endurance training.

Other things to keep in mind:

• If at any time you feel pain, stop immediately
• Always seek to perfect form over number of reps
• Drink plenty of water at all times to keep joints lubricated and your body hydrated
• Have fun with it don’t consider it a chore
• Imagine the body you will have once you reach your goal
• Avoid junk food and sugary beverages because they will negate most of your hard work since 80% of weight loss comes from what you eat
• Adopt this as the start of a new healthy lifestyle

I hope this helps to give you an idea of how to start your own weight-loss fitness program.  Everyone is different and results will vary but as long as you work hard you will see results.

Try this sample program and let me know how it works out for you.

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