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One of the biggest factors that keep overweight people away from the gym is because they are intimidated. Either that or they try to start a workout but give up because it’s not geared towards overweight individuals.

It can be frustrating attempting to follow a workout plan but not be able to do as many reps, sets, or even get into certain positions. However, that shouldn’t discourage you from continuing your weight loss journey. Instead, you should try workouts for overweight beginners at home, which we’ll be listing below.


Then again, before you begin any workout program, you should first know your average daily calorie intake and BMI or body mass index. In this way, you can better keep track of your progress.

Calorie Intake and Body Mass Index (BMI)

The first step of any weight loss journey should be to figure out both your calorie intake and your BMI. Your body mass index is important as it lets you know your limits as a beginner. Depending on how much fat you have on your body, you may not be able to do specific workouts until building more muscles.

By knowing how many calories you eat or drink every day, you will have a target goal as to how many you should burn. So, it’s an excellent way to gauge where to start. Once you know this, you can go ahead and begin with your weight loss journey.

Workouts for Overweight Beginners at Home

There’s a wide variety of home workouts that don’t require you to buy any equipment or purchase a gym membership. For beginners, we find it best to work out at home; in that way, you can stop and rest if needed. Plus, you can easily use objects around the house to help improve or change up your exercises.

Here are some workout routines that you can try at home:

1. Traditional Push-ups

Many beginners tend to stray away from pushups because they use your body weight against you. If you’re overweight, you may not have the muscles to support yourself yet. The best thing to do in this situation is to modify your push up so that it’s easier to perform.

There are a few types of modifications you can do:

Pushups via Standing Position

In this workout, you will be standing up while doing pushups. Find a solid wall, and plant your legs on the ground firmly. From here, angle yourself at 20 to 30 degrees against the wall with your arms straight in front of you.

Then, push down on the wall as if you were doing a pushup. Extend your arms fully to complete one rep.

Pushups via Knee Bends

Another popular method of doing pushups is through using your knees. First, get into the standard pushup position. However, instead of extending your legs outward, bend your knees. Put your knees on the ground, and from there, continue to do the pushups as usual.

2. Bridges

Bridges may be challenging at first, which is why many overweight people tend to avoid them. However, you’ll find after practicing every day that you’ll be able to do them much more efficiently each time.

Here’s how you can perform a standard bridge:

Step 1: Lay down on a flat surface with your legs slightly bent. You may need to use a mat or towel so that you’re more comfortable.

Step 2: Tighten your glute muscles and push up towards the ceiling until your bottom is no longer touching the mat.

Step 3: If you’re struggling, place your arms on the ground and use them to stabilize yourself while pushing upward.

Step 4: Hold your upward position for at least a few seconds at a time. You may extend this time if it gets too easy for you.

Step 5: After holding, relax, and then move back down to your lying position.

3. Leg Lifts

To perform a leg lifts, lay down on one side of your body and keep your legs parallel to one another. Using a mat can help make this experience more comfortable.

Leg lifts are effortless to perform, which makes them one of the ideal workouts for overweight beginners. Just remember, you’ll need to flip sides to work out both thighs.

Here are the steps to performing a leg lift:

Step 1: Lay down on your right side with your legs parallel to each other.

Step 2: Slightly bend your lower leg to help make it easier to balance.

Step 3: Then, take your top leg and move it upwards towards the ceiling.

Step 4: Bring that leg back down slowly and repeat this process.

Step 5: In general, you’ll want to do three sets of 10 to 15 reps.

4. Leg and Knee Lifts Using a Ball

Two more exercises are relatively easy for beginners, but they do require you to purchase a small ball. If you have kids or pets, you can use their play balls such as a basketball or a tennis ball. All that matters is that you have a small object to hold in your hands while performing these exercises.

Knee Ball Lifts

Knee ball lifts are easy to do and require the use of almost no muscles at all. You can essentially use any household item, which makes it easy to perform. Just be sure to pick an item that weighs a little bit, and that won’t slip out of your hands. This exercise targets and builds your core muscles.

Here’s how to perform a knee ball lift:

Step 1: Take an object and hold it above your head. Make your body perfectly straight and straighten your body. Here, ensure that your feet are at least hip-width apart.

Step 2: Take the object while keeping your arms straightened and bring it towards your knee. You should be picking one knee up and bringing it towards the ball.

Step 3: Alternate between your left and right feet, moving the ball over your head after each knee touch.

Continue to do this for at least 10 to 15 reps, and work on doing three sets.

Crossbody Balls

Another variation you can do is called crossbody balls. Here are the steps:

Step 1: Stand in the same position with your hands held above your head with the object.

Step 2: This time, move the object slightly to the right while extending your left foot to the side.

Step 3: Bend over and touch the ball to your left foot.

Continue to do this in 10 reps for three sets.


These are just some of the workouts you can start doing while you’re a beginner. Of course, when you feel strong enough, or these workouts become too easy for you, you can switch to more challenging workouts.

We also suggest adding walking or jogging into your routine. If it hurts, or if you have a disability, switch to an elliptical or stationary bike as those will put less pressure on your joints. Hopefully, we’ve helped you discover some workouts for overweight beginners at home.

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