Lose one pound a week workout exercises for beginners.

If your goal is to get more healthy and fit then starting out with workout exercises for beginners is a great way to lose one pound a week. 

Remember that burning 250 calories per day and decreasing your caloric intake 250 calories should have you losing about one pound per week in no time.

Starting out with workout exercises for beginners will help you become more toned, lose weight and become more healthy with less risk of injury.

It is important that you discuss your workout plans with your doctor and start slowly to avoid injury and make it a rule to take the time to stretch before and after your workouts.

The next step is deciding what workout exercise for beginners you are going to do.

Walkingwalking-workout exercises for beginners





Walking is a popular beginner workout because it’s very low-impact and you can go at your own pace. You can do it virtually anywhere, alone or with a friend. You can even do it inside if you have a treadmill or belong to a gym.

Most beginners start by walking one mile daily; however, if you are only able to walk 100 feet without stopping then make that your starting goal and build on it as your fitness improves. As you get stronger and more conditioned you find yourself walking that mile will less and less effort.

Spend the first 5 minutes walking slowly to warm up then begin increasing your speed until you are walking briskly. Try to maintain that pace for most of the distance then begin slowing down the last few minutes of your walk.

Do not forget to stretch your upper and lower body before and after your walk.  This will help tone your muscles and prevent injury. stretchPulling a muscle can put your walking on hold for days and sometimes weeks, so use common sense and spend a few minutes stretching before you start your walk and after you have finished.

Strength Training

Walking is a great cardiovascular exercise for beginners, and strength training is a great way to tone and strengthen your muscles.

Most beginners will want to start with light weights using dumbbells or barbells. The choice will depend upon what bodypart you are trying to develop. Dumbbells are a good choice to start with because of the dumbbells-workout exercise for beginnersflexibilty you have in performing different exercises. If you are new to strength training then start with 1 to 3 pound weights and increase the weight as your strength increases.

Strength training workouts are exactly what they sound like, you lift the weights in various positions to strengthen your muscles.

When starting out you should focus on the major muscle groups then add more specific strengthening exercises as your strength and fitness improves.

The following are common strength training exercises:

Examples of exercises for the major muscle groups would be:

Dumbbell or barbell squats (legs)

Dumbbell or barbell bench press (chest)

Dumbbell or barbell overhead press (shoulders)

Dumbbell or barbell curls (biceps)

Perform these exercises for 10-15 repetitions doing 3 sets of each.

An example of a more specific exercise would be dumbbell lateral raises:

Stand with your feet shoulder width apart, hold one dumbbell in each hand, slowly raise your arms out to the sides, coming up to shoulder height, the backs of your hands facing up toward the ceiling. Then lower your arms slowly back to your sides, and repeat. Ten repetitions of this move is a good start for beginners.

This dumbbell exercise will work your shoulder muscles, with a focus on the lateral deltoid muscle.


Swimming is unique because it is both a cardio workout and a strength training workout. As you swim laps, you are using your arms and legs to move through the water. The resistance of the water will help you build and tone your muscles. This continuous muscular exertion will increase your heart rate, boost your metabolism and improve your cardiac fitness with time.swimming

If you don’t have a pool of your own, you might consider joining a gym with a pool, the YMCA or YWCA  if available. There memberships are usually reasonably priced and you may even find they have water aerobics and different fitness classes available.

Water aerobics is a great way to improve your physical fitness if you suffer from arthritic problems that make weight bearing difficult or painful.

There are many workout exercises for beginners available such as dance classes, aerobic classes, various exercise machines, kettlebell exercise, yoga and many more.

If you are not sure what the best choice of workout exercise for beginners is for you then talk with some of the trainers at the gym you are interested in or just jump in and get started.


weight loss
A common question asked by anyone wanting to lose weight is what is the best form of exercise for weight loss, aerobic exercise or weight training?
If done appropriately, the best exercise is a combination of aerobic and strength training exercise.
First of all, strength training can be done by almost anyone. Even people with enormous amounts of weight to lose who would have trouble doing things like running or even walking very far can do some form of strength training.
When a person is very out of shape and not accustomed to doing things like walking then performing  strength training will be helpful in getting them stronger and able to tolerate aerobic type activity.
Someone with bad knees or problems standing can sit in a chair and do basic strength training that will help them eventually become able to do more.
Strength training doesn’t just mean dumbbells and bicep curls. You can use a variety of things like the elastic bands that are common in exercise today. These are wonderful because even just playing with them helps build your strength.
Anyone starting an exercise program for weight loss can benefit from using these types of tools. Even the most out of shape person can sit in a chair and do arm exercises with these bands. Standing on the end of the band and pulling it up simulates a bicep curl. Simply holding it with both hands and pulling arms outward tones your arms and your chest.
Do not worry about developing muscles like a bodybuilder. Your muscles will become more toned resulting in your arms or legs appearing smaller. The toned muscle will burn fat more efficiently.
  It will actually make them smaller because active muscle tissue takes up less room than inactive tissue. So you’ll build your strength while toning your body. And toned muscles burn fat more efficiently.
By doing strength training, will not only increase your endurance and your ability to do aerobic exercise, but you’ll make your body burn fat faster. It’s unwise to do strength training every day, because your muscles need a day of rest to really benefit from the strength training. Aim for 15 to 30 minutes of strength training every other day.
The aerobic part of your exercise plan for weight loss should include at least a couple different activities. Circuit training, which is nothing more than changing your activities, will help you burn fat faster and keep you from getting bored.
An excellent way to start exercising, especially if you haven’t been exercising for a long time, is to simply take a walk. Start out slowly and don’t push yourself too hard at first, because you don’t want to injure yourself or burn out too quickly. There’s no need to start out on your very first day with a power walk that makes you gasp for air.
The best exercise for weight loss and fitness may be a combination of aerobic and strength training; however, starting with one or the other may be the best choice depending upon your circumstances. Do something that you enjoy like walking or swimming at a pace that doesn’t push you too hard in the beginning. The best form of exercise for weight loss is one that you will do consistently and enjoy.

weight loss