11 Best Exercises For Obese People – Diet Plan and Workouts To Lose Weight

Reviewed by: | Author: Manoja Kalakanti

The prevalence of obesity has reached pandemic proportions with no respite in sight. Myriad fad diets and exercise trends have gained prominence to combat this health emergency. The situation is much trickier than it appears. It is precisely a lack of physical activity or a sedentary lifestyle coupled with a poor diet that results in obesity. Yet, these are the two most critical aspects of obesity treatment as well. Exercises for obese people tend to come with their own challenges. It is difficult for an obese person to perform many of the common exercises, and it also carries a risk of injuries due to excessive weight.

Exercises for obese

It is no easy task for obese person to turn their lifestyles upside down and embark on a weight loss journey by exercising and following a healthy diet. However, it is the best natural method of losing weight. But exercise alone cannot help you lose weight; diet plays a vital role in weight loss. Now, let’s take a look at the 11 best beginner’s exercises for people who are obese. These workouts are easy to perform and involve little to no risk.

11 Best Beginner’s Exercises For Obese People

Exercise is the best way to lose weight, and if done correctly and consistently, it can help you manage obesity and even overcome it. This will also significantly lower the risks of health problems related to obesity. Consult a doctor and a certified fitness expert before starting on a new exercise plan. And keep in mind that fat burning exercises for men and women may differ, so try to get proper guidance.

Weight loss exercises for beginners

Merely doing these exercises will not ensure results. You have to be consistent, keep track of calories you consume and burn, and track your progress. As an individual struggling with obesity, you must start slow and slowly progress to intermediate and then advanced exercises. You can even do some advanced exercises modified to your needs, such as beginner’s HIIT for obese people. Check out these 11 best beginner’s exercises for obese people. See what works for you and what doesn’t.

1. Walking

There is a very good reason why this is the most recommended form of exercise. It is free, needs no equipment, can be done anywhere, anytime and almost by anyone. It is also perhaps the easiest exercise an overweight person can do. Walking burns a lot of calories with little effort and minimal damage to your joints. This is what makes the exercise perfect for people who are obese.

2. Stationary Bike

Riding a bike is a fun way to exercise and burn calories. Just like walking, it is also a low-impact workout. But if taking a bike out on a ride is not your cup of tea, you can go for a stationary bike. Some people may experience back discomfort and other issues on a traditional bike, so they can use a stationary bike that puts comparatively less stress on the back and the core.

3. Modified Push-ups

Push-ups are an amazing way to lose weight, get in shape and stay fit. But the traditional push-up may be challenging if you are overweight or obese. In certain cases, nearly impossible. But there is good news! You can be obese and still do push-ups; you just have to modify it. You can either stand up and push against a wall rather than the floor or get on your knees and do the push-ups. After a while, as you get comfortable and lose some pounds, you can move on to the traditional form.

4. Modified Squats

Squats is another compound exercise that is an excellent way to get in shape, build muscles and lose weight. In a modified squat, you can lower your body to a chair instead of coming all the way down. You can slowly progress to the basic squat after losing some weight, gaining strength, and when you feel comfortable.

5. Dancing

This is one of the best beginner’s exercises for weight loss at home. Dancing doesn’t necessarily mean burning the floor with your moves. You do not need to learn cool moves or blow anyone’s mind away. When you are obese, any physical activity is encouraged. So, forget about the rhythm; just dance a little. It could be any dance, any movement that you can do while doing your daily chores, as long as you move and have fun while at it. You can even do it with another person. It will also help relieve stress.

6. Jump Rope

Jumping rope or skipping is an effective aerobic exercise for beginners. Skipping is effective in burning a lot of calories in a short span and can be done anywhere. But it can cause injuries to the joints. So, you can start with other less impactful exercises and then move on to jump rope as your body gets accustomed to training.

7. Lifting Weights

There is no dearth of options when it comes to weight training for obese people. It is an incredible way to stay fit, burn fat, lose weight and build muscles. You can do it even if you are obese, as long as you know your limits. Only lift weights that makes you comfortable. You can slowly add more weight and reps as you get accustomed to the workout.

8. Swimming

Swimming is, in many ways, the best fat burning workout for obese people. It puts very little stress on your joints and is relaxing. It is also a total body workout that burns calories with minimal effort.

9. Yoga

Yoga is an ancient practice that focuses on the mental, physical and spiritual aspects of the body. It is a stress reliever for both the mind and the body. Yoga helps your muscles and joints stretch, relax and strengthen. Since there is no impact or exerting movements involved, there is little risk of injuries. It will be challenging to do some of the yoga poses as an obese person, but fortunately, there are several poses that almost anyone can do. Join a yoga class and see the incredible effect it has on your overall health.

10. Climbing Stairs

Climbing stairs is walking, but more challenging. Climbing stairs is an excellent way to burn a lot of calories quickly. But it can put a lot of stress on your heart if you are obese and may also put pressure on your joints. Try to limit it in the beginning and increase the amount as you get used to it.

11. Treadmill

This is one of the best cardio workouts for obese persons. It is highly effective in burning calories quickly. But it might be difficult to perform for an obese person. So, you need to be patient and start slowly; even a short span of time on a treadmill is beneficial. You can increase the time and intensity as you progress.

These are some of the best exercises for obese people. You can even try a form of Zumba for overweight people. The basic Zumba may be difficult to perform. The general rule of thumb when it comes to exercising, healthy or not, fit or obese, is to be comfortable. Do what makes you feel comfortable, and do not push yourself too hard. It’s not just about losing weight; the focus must be on losing weight the right way, without any side effects and along with a healthy diet. Exercising comes with a lot of benefits and is even more necessary for people with obesity.

Health Benefits of Exercise For People With Obesity

Exercising is beneficial regardless of your age, sex, or health. The only thing that varies is the type of exercise and intensity. A sedentary lifestyle is responsible for several health disorders, including high-risk conditions such as heart diseases, diabetes and hypertension. So, exercise is crucial to prevent these health complications and achieve optimal health for a better quality of life.

Benefits of exercise for weight loss

It is even more important for people who are already suffering from high-risk conditions such as obesity. If not controlled, it could lead to an array of health issues, including severe conditions. Exercise can help you manage obesity and even reverse it over time. Cardio or strength training for obese people is full of health benefits. So, what are the many benefits of exercise for obese people? Keep reading to find out.

1. Reduction in Waist Circumference

The stubborn fat around the midsection harms your appearance and, more importantly, your health. The more fat deposit in the abdominal region, the higher the risk of severe health conditions such as heart diseases and diabetes. It is also associated with a high mortality rate. Exercise helps reduce your waist circumference, thereby cutting down health risks.

2. Reduces Stress

Stress can cause you to find comfort in food as a coping mechanism; this causes weight gain. Stress also causes other health problems such as high blood pressure and heart diseases. Exercise is known to reduce stress, anxiety and depression. It can increase the production of endorphins, which are known to boost mood. It does not matter which exercise you do or how long you do it. Any exercise done any amount of time can help beat stress.

3. Improves Cardiac Functioning

Exercise is considered to be highly beneficial for cardiovascular health. Regular exercise can cut down the risk of heart attacks and improve your heart health. Regular exercise decreases resting heart rate and blood pressure. It also increases the blood flow to the heart and lowers bad cholesterol levels.

4. Corrects Posture

Bad posture results from poor sitting and standing habits. Over time this could result in joint degeneration, spinal problems, potbelly and back pain. Exercise and stretching can help you correct this.

5. Reduces Abdominal fat

Abdominal fat is not good for your appearance or health. It could lead to health risks such as heart diseases, diabetes, and high blood pressure. Walking, running, swimming or any other aerobic exercise you are comfortable with can help you lose stubborn belly fat. But you must combine it with a healthy diet to see results.

6. Improves Bone and Muscle Strength

Exercises are known to strengthen bones and muscles. Exercise helps break down your muscles and then repair and rebuild them. It also helps build bone density, which may prevent the risk of osteoporosis later in life.

7. Lowers High-Risk Conditions

One of the best advantages of exercise is its ability to lower the chances of developing high-risk conditions. Regular exercise can prevent conditions such as heart diseases, stroke, diabetes, and hypertension. It increases circulation, strengthens the heart and increases the level of oxygen in the body.

8. Balances Hormones

Hormonal imbalances are responsible for many health issues. Many people turn to medicines to resolve sleep, stress, and weight issues. But exercise is the best natural solution to help balance hormones. Exercise releases hormones such as serotonin, which helps you sleep well and increases dopamine levels, boosting mood and decreasing stress.

9. Lowers LDL Cholesterol Levels

Exercise has an amazing effect on your cholesterol levels. It increases HDL or the “good” cholesterol and lowers the LDL or “bad” cholesterol levels. Even 30 minutes of exercise a day has a positive impact.

10. Lowers Blood Pressure

A sedentary lifestyle is one of the most significant risk factors for high blood pressure and other health problems. High blood pressure could lead to heart attacks and stroke. To avoid this, you must exercise regularly. Even a 30-minute workout, 5 days a week should suffice.

These are just some of the benefits of exercising. Working out regularly improves your quality of life and helps you achieve optimal health. We have a complete 5-day diet and workout plan to help you out with weight loss.

Weekly Diet Plan and Exercise Routine For Weight Loss

Exercises for obese people will not magically help you lose weight unless you back it up with a healthy diet. Diet is the most crucial aspect of a weight loss regimen. No amount of exercise will help you lose those stubborn pounds unless you count your calories and avoid an unhealthy diet rich in sodium, sugar, and unhealthy fats.

Follow these beginners exercise for obese people along with this healthy diet and count the calories to start your weight loss journey.

Diet plan for weight loss

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Following this diet plan along with the exercises can help you keep a count of calorie intake and expenditure. This will provide crucial insights into the effectiveness of your diet and workout. For a complete diet plan suited for your needs, consult a nutritionist.


The importance of exercise shouldn’t come as a surprise to anyone. Physical activity is essential for a healthy mind and body. Lack of exercise can result in a low quality of life and several health conditions such as diabetes, hypertension, heart diseases and obesity. Exercise can not only prevent these conditions but also effectively manage them. It is the best solution to treat obesity. But exercising can be challenging for people who are overweight or obese. Engaging in extreme workouts is both difficult and also risky. It could result in injuries and other health complications. So, it’s ideal to perform the exercises for obese people, as shown above. Even a low intensity and simple workout such as walking can be highly beneficial for resolving weight-related problems. And even if you can’t perform some of the above exercises or do not do it with high intensity, it’s all right. You can start slow and improve your performance over time. Do whatever makes you feel comfortable. But no weight loss exercise plan can be complete without a healthy diet! So, get help from a nutritionist or a dietician and a fitness expert to prepare a workout and diet plan to lose weight.


1. How to start exercising when you are obese?

If you are obese, begin with low to moderate intensity activities that do not stress your joints. Take it one step at a time and increase the intensity over time. Focus on getting at least 30 minutes of exercise daily. Talk to your doctor for better guidance.

2. Which exercise is best for weight loss?

All exercises are good for weight loss. But several factors such as your health and goals determine the type of exercise best suited for you. If you are obese, you must start with low to moderate activities. The best exercises for weight loss are – walking, jogging, swimming, yoga, cycling and weight training.

3. What is the best exercise for the morbidly obese?

The more weight you gain, the trickier the exercise regimens become. Exercise and diet plans are not the same for everyone. Morbidly obese people must take extra precautions when it comes to losing weight. Exercise under medical supervision, have a realistic goal, engage in low-intensity activities. If working out at the gym is difficult, you can start by just moving as much as possible in the house doing normal chores.

4. How to reduce obesity by exercise

To manage obesity and lose weight, you must avoid a sedentary lifestyle and get as much exercise as possible. Try exercises such as walking, jogging, swimming, dancing, yoga and weight training. Work towards your goal and also combine physical activity with a healthy diet.

5. Can fat people do pushups?

Push-ups are one of the best exercises to get in shape, obese or not. But they are not the easiest to perform if you are overweight or obese. But there’s no need to worry; you can modify it to make it easier. One option is to stand and push against a wall. Another option is to do a standard push up, but with your knees against the floor.

6. Does exercise reduce weight?

Yes, of course, it does. Unfortunately, it is not as easy as it seems. Exercise alone is not enough to lose weight. You lose weight when you are in a calorie deficit, where you burn more calories than you consume. So, to lose weight, you must also consume a healthy diet along with physical activity that burns extra calories.

7. How can obesity be prevented?

Obesity is highly preventable with a proper lifestyle. A healthy lifestyle that involves regular exercise and a healthy diet is the best way to prevent obesity. Avoid a sedentary lifestyle and unhealthy foods that are rich in calories, fats and sugar.

8. How much exercise should an obese person do per week?

Overweight or obese people must perform at least 30 minutes of exercise for 5 or more days a week. You can also exercise for 5 days and take 2 days of rest to recover.

9. Are there any good cardio workouts for obese beginners?

Obese people must start working out with light, low-intensity to moderate exercises before moving to more challenging workouts. Walking, jogging, and climbing stairs are some of the easiest and most effective cardio workouts for obese people.

10. What’s the best exercise for obese people to lose weight?

Any exercise that does not put too much stress on the body is good for obese people. Walking is one of the best exercises since it does not cause any stress and can be done almost anywhere.

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