When starting a weight-loss journey, virtually any workout can benefit beginners.
In honor of that, I have five perfectweight-loss workoutsfor beginners that are seamless additions to your routine.
My piece of advice for beginners?
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Go for the low-hanging fruit.
Use great form, and keep the volume to moderate reps within your sets.
Win the day, and leave ready to come back to put in that work tomorrow.
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Keep reading for the best weight-loss workouts for beginners.
Strength workouts demand that your body is prepared and focused as they consume more energy and require precise technique.
Add a touch of abdominal work, and there you have ityour inaugural workout is complete!
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Begin by safely positioning yourself on an inclined flat bench.
Press the dumbbells above your chest and shoulders with straight arms.
Transition to a regular incline chest press, engaging both arms simultaneously.
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Completing this sequence constitutes one repetition.
Perform three sets of four to six repetitions with 75 seconds of rest between sets.
Dumbbell Glute Bridges
Having a solid set of glutes does more than just boost your metabolism.
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They also help improve deadlifts, squats, lunges, RDLs, and beloved ab exercises.
Begin face up with your knees bent and your feet flat, shoulder-width apart.
Ensure your shins are vertical and your ankles and knees are stacked.
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Slightly tilt your pelvis toward your chin to brace your abs.
Push your heel through the floor and drive your hips up, squeezing the glutes at the top.
Perform three sets of 18 to 20 reps with 75 seconds of rest between sets.
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Lift your top leg straight up, engaging your hip muscles, and hold briefly before lowering it.
Switch sides, and repeat.
Complete three sets of 15 to 20 reps per side with 60 seconds of rest between sets.
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Stay mentally and physically engaged, as this session can be pretty challenging.
One-and-a-Half Goblet Squats
Time under tension sets the rules with the one-and-a-half goblet squat.
Descend until your thighs are parallel to the ground or slightly below.
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Perform three sets of six to 12 reps with 75 seconds of rest between sets.
Chest-supported rows specifically target the lats while significantly emphasizing the mid and upper back muscles.
Face down on the bench with your chest against the incline and your feet firmly on the ground.
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Grab a dumbbell in each hand with a neutral grip, and let your arms straighten.
Squeeze your shoulder blades together at the top, then lower the dumbbells back to the starting position.
Complete three sets of eight to 12 reps with 75 seconds of rest between sets.
Hold this position briefly before lowering your arm back down.
Perform three sets of five to 10 reps per side with 60 seconds of rest between sets.
Full-body muscle building will incorporate more bodybuilding-esque exercises to hit those smaller muscle groups and build lean definition.
The volume ramps up, and the rest periods shorten with this workout, so be ready!
Side note: you’ll superset these with the seated leg extensions to craft a time-efficient workout.
To perform dumbbell skull crushers, lie down on a flat bench with a dumbbell in each hand.
Extend your arms above your chest with your palms facing each other and elbows slightly bent.
Descend until the dumbbells are beside your ears or slightly below, feeling a stretch in your triceps.
Pause briefly, then extend your arms by straightening your elbows and squeezing your triceps at the top.
Complete three sets of 12 to 20 reps with 60 seconds of rest between sets.
Seated leg extensions allow you to target your quads comfortably (and not so comfortably if done right).
Hold the contraction briefly at the top, feeling the tension in your quadriceps.
Inhale as you slowly lower the weight back down in a controlled manner, returning to the starting position.
Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.
Curls will develop your biceps and forearms.
Focus on contracting your biceps, squeezing them at the top.
Pause briefly at shoulder height, then inhale as you slowly lower the dumbbells.
Complete three sets of 12 to 20 reps with 60 seconds of rest between sets.
Seated Leg Curls
Seated leg curls blast the biceps of your lower body, the hamstrings.
Focus on a slow tempo and a firm squeeze with each rep, which will help define your legs.
Sit on the leg curl machine with your feet secured under the foot pad.
Exhale as you pull the padded lever toward your glutes.
Hold the contraction briefly, squeezing your hamstrings.
Inhale as you slowly extend your legs back to the starting position, maintaining control.
Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.
This is the perfect fat-incinerating exercise to include in a HIIT workout.
Start by standing with your feet shoulder-width apart and placing a kettlebell between your feet.
Bend your knees slightly and hinge at your hips to grip the kettlebell.
With explosive power, push with your legs while simultaneously pulling the kettlebell toward your chest.
Drive your elbows upward and outward as you aim to bring the kettlebell to chest level.
Briefly pause at the top of the movement, squeezing your shoulder blades together and maintaining core tightness.
Lower the kettlebell back down under control to the starting position.
Complete four to six rounds of 30 seconds with 15 seconds of rest between sets.
Dumbbell Push Presses
The dumbbell push press synergizes lower and upper-body power.
Simultaneously press the dumbbells upward, extending your arms until they are straight overhead.
Your legs should provide the primary force, with your arms finishing the movement.
Pause momentarily at the top position, then lower the dumbbells back down to shoulder height with control.
Complete four to six rounds of 30 seconds with 15 seconds of rest between sets.
Medball Front Slams
Front slams are a high-effort, ab shredding exercise that’s fun and shreds fatand stress.
Disclaimer: Use a med ball that you could slam fast and does not bounce.
Stand with your feet shoulder-width apart, holding a medicine ball with both hands in front of your chest.
Squeeze your core and maintain a slight knee bend.
Target the ground directly in front of your feet.
Perform four to six rounds of 30 seconds with 15 seconds of rest between sets.
This list of the best weight-loss workouts for beginners wraps up with cardio.
Short Intervals
Short intervals are vital for enhancing your anaerobic capacity, essentially improving your endurance performance.
These intervals involve brief bursts of high-intensity effort followed by short rest periods.
Perform eight to 12 rounds of 30 seconds of moderate-intensity work with 30 seconds of low-intensity rest periods.
Low-Intensity Steady State
Low-intensity steady state is one of the most effective ways to use cardio for weight loss.
It’s pretty straightforward: Maintain a low to moderate intensity throughout the workout.
Complete one to two rounds of 10 to 15 minutes of low- to moderate-intensity work.
If completing two rounds, rest for three to five minutes between each round.
