Weight Loss Exercise Routine: Putting Together a Beginner’s Routine

OK, so yesterday we talked about the 5 elements of a successful weight loss exercise routine.  These elements are Warm Up, Stretching, Cardio Training, Strength Training and Cool Down.

Let’s look at how we might put these together for a quick, fat burning work out for a sedentary beginner who has never exercised or has not exercised in a long time.  This is designed for the beginner who has the time and desire to exercise every day.

Warm Up

  • March in place for 30 seconds
  • Run in place for 30 seconds
  • Do jumping jacks for 30 seconds

Repeat 2 more times.  We are now warmed up and ready to begin.

Strength Training

  • Push-ups from the knees — Try for 10, but be happy with whatever you can do. 
  • 1/2 Squats – Slowly bend your knees into a squat, but only go half way down.  Always protect your knees.  Try for 10, but be happy with whatever you can do.
  • Crunches – Do standard crunches, but do them slowly.  Take 3 seconds to crunch up and 3 seconds lower yourself back down.  Try for 15, but just give it your best shot.

Slowly work your way up to performing 3 sets of these 3 exercises.

Cardio Training

  • Now head out and walk for 10 minutes.  Walk at a brisk pace.  You want to get your heart pumping and your breathing to deepen a little.  Try adding 5 minutes a week until you’re up to 30 minutes of cardio. 


  • Select a gentle stretching exercise for your quadriceps, chest, shoulders, upper back, sides, biceps and triceps.  Breathe deeply and hold each stretch for 20 – 30 seconds.  DO NOT BOUNCE.  If you can perform each stretch 2 or 3 times, go for it!

Cool Down

  • Start out by marching in place a brisk pace.  Slowly lessen the pace over the course of the next 3 – 4 minutes. Let your breathing and heart rate become normal.

Congratulations – you just started a new exercise program that is going to help you lose fat once and for all.

Be proud of yourself, and know that this will work for you if you do it consistently.  This is how I started out on my fitness journey, and I promise you, it works.                    




2 Responses to “Weight Loss Exercise Routine: Putting Together a Beginner’s Routine”

  1. run dogg Says:

    you might want to check out the MP3Running.com sessions – it helps beginners to also build up their mental strength to make the start up phase easier…

  2. Matt Carter Says:

    Thanks for this outline. As you progress further along with your training, it’s likely you’ll want to broaden the scope of your routine so you continue to derive great benefit and results. And if you’re wanting to get hold of a full strength training program to make thinks easier, then this guy Vince is worth taking a quick look at.

    Hope you find it useful.

    Very best,

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