What Is the Best Weight Loss Exercise for Beginners?

Being in a rush to lose weight might tempt you to tackle an intense workout regimen right away. If you are new to exercise, however, your body will need time to adjust. Start off with short, mild exercise sessions and gradually work your way up to longer, more intense activities. Walking, jogging, low-impact aerobics and sports are suitable exercise choices for beginners. Starting slow will decrease the likelihood that you will become injured and increase the likelihood that you will stick to your workout and successfully lose weight.



Walking is a great way to move your body and burn calories without wearing yourself out. Walk at a pace brisk enough that you can talk in short sentences and don't feel winded. Start off walking for 10 to 15 minutes a day, five days a week, and gradually work your way up to at least 30 minutes a day, five days a week. Using a device like a pedometer or a heart rate monitor can help you stay on top of your goals. According to Mayo Clinic, a 160-pound adult can burn about 204 calories walking at a rate of 2 mph for an hour. You can walk at the park, on a treadmill, or around your neighborhood.


While jogging is a bit more intense than walking, you can still start off slowly by jogging for short distances. Jogging also burns more calories and will help you lose weight more quickly than walking. According to Mayo Clinic, a 160-pound individual can burn over 600 calories by jogging at a speed of 5 mph for 60 minutes. You can jog at home on your treadmill or outside on the track.

Low-impact Aerobics

Low-impact aerobics are a great exercise choice for beginners who want to build endurance and have fun. Low-impact aerobics works and conditions the large muscle groups in your legs, arms and hips by performing a series of coordinated rhythmic movements. According to Mayo Clinic, a 160-pound individual can burn about 365 calories doing low-impact aerobics for 60 minutes. Low-impact aerobics will not only help you shed unwanted weight, it can also help increase your stamina and strengthen your heart. If you have joint pain, consider trying water aerobics.


Some beginners struggle with sticking to a set workout regimen because they view exercise as a boring and repetitive activity. If you want a way to exercise, lose weight and have fun at the same time, consider playing a sport as an alternative to traditional forms of exercise. According to Mayo Clinic, a 160-pound individual playing basketball, football or tennis for 60 minutes can burn about 584 calories. Swimming is a good option for people with joint pain or who just enjoy the water.


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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.