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10 Week Weight Loss Exercise Plan for Beginners

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10 Week Weight Loss Exercise Plan for Beginners

woman working out with trainer

You are a beginner and you want to start an exercise program to lose weight, but you have no idea where to begin. You search out a bunch of “beginner” programs and find videos of modern-day Adonises going through “easy” workouts that you know would kill you. Do not despair. There is such as thing as a weight loss exercise plan for beginners that is actually for beginners. The trick is to start slow and gradually work up to more exercise, giving your body time to adjust. This also ensures that the motivation and energy you have now does not get burned up while trying to survive your first week of working out.

Prep Week

Before throwing yourself into a structured routine, get used to doing some physical activity every day. Go outside and garden, take your dog for a walk, dance around the living room, just do something more than what you normally do. If you already walk your dog each night, then take Fido for a walk in the morning too.

Weeks 1 and 2

Time to get serious, but not too serious. Start gentle with a 10-minute walk. Shoot for a brisk pace (around 3-4 mph) or an intensity that does not prevent you from talking.

On week 2, add in two days of strength training. Do 1 set of a full-body weights workout with 8 repetitions. Building muscle increases your metabolism and burns some calories.

Weeks 3 and 4

Do 20 minutes of aerobic exercise at least five days a week. You can do two 10-minute sessions if you prefer. Choose moderate intensity activities, such as:

  • Brisk walking
  • Cycling (less than 10 mph)
  • Dancing
  • Doubles tennis
  • Low-impact aerobics
  • Water aerobics

Add a second set of weight training.

Weeks 5 and 6

Tack on 10 minutes to your aerobic workouts for a total of 30 minutes. Add a third day to your strength training. Increase to 2 sets of 10 reps.

Weeks 7 and 8

Moderate intensity exercise probably feels easy so add some intervals two days per week. For every 2 minutes of moderate exercise, do one minute of vigorous exercise. Alternate through the 2 to 1 pattern for 30 minutes.

Increase to 12 reps.

Weeks 9 and 10

Your body should now be used to cardio so it’s time to pick up the pace. At least one day a week, try vigorous activities such as:

  • Running
  • Swimming laps
  • Calisthenics
  • Jumping rope
  • Stair climbing

Your breathing and heart rate should increase enough that you can no longer hold a conversation, but can say a few words. Aim for 15 to 20 minutes of vigorous exercise. Perform 30 minutes of moderate activity with intervals twice a week and 40 minutes without intervals twice a week.

Add a third set for weight training and drop back to eight reps. You should be able to lift heavier weights.

Final Thoughts

This 10 week weight loss exercise plan for beginners helps you lose weight and tone up. Firmer muscles are smaller, which means you lose inches. For faster weight loss results make sure you cut calories by eating a healthy well balanced diet as exercise can only take you so far on its own.

Want to try another 10 week beginners exercise plan?  Check out the Ten Week Workout Plan by Bob Weinstein.

See Also:

Author Profile: Sarka-Jonae Miller

Author's Website Sarka-Jonae Miller is a personal trainer, massage therapist, and the author of the novel "Between Boyfriends." Sarka writes articles on health, fitness, wellness, travel, weight loss, and more.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.

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Post Category: Exercise, Weight Loss