Starting a new exercise routine may give you the heebie jeebies, it can be intimidating walking into a health club and attempting to start a new routine. The good news is when beginning with an exercise program, progression is important and taking small steps rather than giant leaps is best. I’ve selected exercises you can perform in the comfort and security of your own home.

Being obese and/or a beginner means keeping a simple but effective plan and training regularly are key to moving in the right path. You may suffer from achy joints, inflammation and muscular soreness if you overdo it, so start off with one set of each of the below program and progress from there.

Warm up with a nice mellow walk round the block (about 5-10mins)


TRX assisted squat

This exercise is great for the beginner as you have a something to support you. If you don’t own a TRX simply use the back of a chair. Try not to rely on the support by gripping tight on the TRX but simply doing most of the work through your lower limb muscles.

Perform 3 sets of 15-20 repetitions.


Using a stepper or a bottom step perform 1-2minutes up-up-down-down changing your lead foot every 30seconds.

Wall push-ups

On your toes with your hands against the wall, glide forward by bending your elbows (try not to shrug your shoulders but think about your shoulder blades pressing close together).

Perform 3 sets of 15-20 reps


Bodyweight lunges are a great movement for the lower body.

If you get pain in the knee or ankle region simply use some support (like a chair beside you) or limit your range of motion to begin with.

Perform 3 sets of 10-15 each leg.

A simple but effective workout for obese beginners2

Shadow boxing

In your best Mohammed Ali stance stay on the balls of your feet and use a selection of jabs/upper cut and hook combos (move around the floor to increase your heart rate).

Perform 2 times 3MINS rounds.

Resistance band rows

Try not to shrug the shoulders, simply stand tall and try to feel your shoulder blades glide together at the back.

Perform 3 sets of 15-20 repetitions.

Final word

Understand that weight loss and metabolism is not just the one-hour you do exercising, but a lifestyle change. Start thinking about all the healthy habits you can add into each day such from food choices to taking the stairs instead of the lift, cycling, swimming and moving around on your feet a lot more.

If you are interested in this article, you might be interested in knowing more about obesity and exercise.

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Pollyanna Hale Health and Lifestyle coaches
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