10 Fat Loss Workouts For Beginners

When embarking on a new fitness regime, the most important aspect is to choose a routine that you can do albeit with a little effort, rather than try and complete a workout that is too challenging and will potentially cause injury.

If you have a workout plan that takes 90 minutes to complete, the likelihood is that even with the best will in the world, finding the time or even the energy for this full-on workout might be difficult. A far simpler option is to choose a routine that is manageable and time efficient lasting anything from 10 minutes upwards.

By applying a circuit-styled approach to your workout you can make the routine as short or as long as you have the time and energy for and by choosing exercises that can be done at home with minimal equipment (such as a resistance bands or even 2 liter bottles of water for weights) you don’t need to waste time getting to and from the gym.

To increased results try and alternate your workouts with at least a 30 minute walk every other day, with perhaps a longer walk at weekends (check out or guide to Fitness Walking for tips and ideas).

Below, our experts have devised a simple total body workout suitable for fat loss for beginners. The design of the workout is that you perform each exercise for 30 seconds before moving immediately on to the next exercise and work your way down the list. After completing all 10 exercises repeat the entire circuit again before resting.

For the first couple of weeks keep the duration of each exercise to just 30 seconds but in weeks 3 and 4 increase the time to 45 seconds for each exercise and in weeks 5 and 6 increase the time to 1 minute and if you can aim for 3 complete circuits. Remember to loosen up with a few limbering movements before you begin and always listen to your body so that you don’t push yourself too hard too quickly.

Top 10 Fat Loss Workouts for Beginners

Abdominal Planks

abdominal planks for weight loss

  • Place your forearms on the floor under your shoulders ready to support your body weight.
  • Slowly, extend your legs out behind you one at a time, so that you are balanced on your toes keeping your legs and torso in line, with your abdominal braced and shoulders stabilized.
  • Maintain this ‘plank’ position and hold for 30 seconds initially and build up to 1 minute, before lowering to floor

Push Ups on Your Knees

Push Ups on Your Knees for weight loss

  • Push up variations are arguably the best upper body exercise you can do anywhere without the need for equipment.
  • Begin in a kneeling position with your hands slightly wider than shoulder width apart.
  • Take your weight through your arms by separating your knees slightly and crossing your heels to give you better stability.
  • Slowly bend your arms until your chest nears the floor then extend your arms to return to the start position and repeat for 10-20 repetitions.

Step Ups

Step Ups for weight loss

  • Stand at the bottom of the stairs facing the stairs (or find a suitable step).
  • Step up and down onto the first step and back down again at a comfortable speed making sure your foot is firmly on the stair or step each time you step up.
  • To challenge yourself further, try stepping up onto the second stair to increase the intensity.

Seated Row

Seated Row for weight loss

  • Hook or wrap the resistance band around a bedpost or a door handle, grip the handles and sit on the floor with your legs slightly bent, leaning back slightly.
  • Pull the band handles towards your ribs, keeping your elbows high and in line with the forearms.
  • Squeeze your shoulder blades together as you pull the handles back.
  • After reaching full contraction, when your hands are level with your rib cage, return to the start position.
  • Aim for 15-20 repetitions.
  • If the resistance is not sufficient wrap the bands around each wrist for greater tension or you could even use two resistance bands.

Dumbbells Shoulder Press

Dumbbells Shoulder Press for weight loss

  • Stand with your feet shoulder width apart holding the dumbbells (or water bottles) in each hand by your shoulders.
  • Keep your back straight and brace your abdominal as you press the dumbbells overhead by extending your arms.
  • Lower the dumbbells back to the start position, by your shoulders and repeat for 10-15 repetitions.


One of the top and the best workouts to lose fat fast. In fact, squats are superb for women who wants a hot butt.

Squats for weight loss

  • Start with your feet slightly wider than shoulder width apart and squat or sit down by bending your knees and pushing your backside out, until your thighs are nearly parallel to the floor.
  • The knees should be in-line and above your toes but should not exceed beyond your toes.
  • Return to starting (standing) position and repeat for 15-20 repetitions.
  • If your squat action is weak, place a dining chair behind you as a guide, trying not to sit down but getting your backside as close to the chair each time you squat down.

Dumbbells Biceps Curl

dumbbells biceps curls

  • Stand with your feet hip distance apart holding the dumbbells in each hand, with your arms by your side.
  • With palms upwards, curl the weights towards your shoulders, flexing at the elbows.
  • Pause briefly in this position before slowly lowering back to the start position.
  • Perform the movement slowly and repeat for 12-15 repetitions.

Triceps Pushdowns

Triceps Pushdowns for weight loss

  • Secure the resistance bands around a high anchor point such as a coat hook or similar.
  • Facing the anchor point, hold the band handles and move far enough away to stretch the band slightly with your elbows bent and tucked in to your ribs and with your hands by your chest.
  • Extend your arms to push down on the handles and stretch the band as you aim to straighten your arms fully.
  • Pause briefly before bending your arms keeping your elbows still, to return to the start position and repeat for 15-20 repetitions.
Abdominal Curls

Abdominal Curls for weight loss

  • Begin lying face up on the floor with your hands resting on your thighs and your feet on the floor.
  • Curl your ribcage towards your pelvis, lifting your shoulders, upper and mid-back off the floor.
  • Aim to keep your hips still so that only your abdominal are involved.
  • Focus on controlled movement and remember the goal is to shorten the distance between your ribs and your pelvis as you curl forwards.
  • Aim for 10-20 controlled repetitions.
Reverse Lunge

Reverse-Lunge for weight loss

  • Stand with your feet together and step back with your right leg behind you, bending both legs at the knee and lower down towards the floor so that your front thigh becomes parallel to the floor.
  • Then push off your front thigh to return back to the standing position.
  • Repeat with the opposite leg and continue alternate reverse lunges for 15-20 repetitions.

These are the top 10 fat loss workouts for beginners that will help you to lose fat fat. If you liked it, please share it with your friends and followers. Thanks for reading and liking.


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