A Beginner Workout Routine if You Are Overweight and New
By Anna · Updated October 2026 · 8 min read
Almost every workout program on the internet is built for someone who is already fit. It is full of burpees, jump squats and burpee pull-ups, and the first time you try it you are breathless in two minutes, sore for three days, and you never go back. That is not your fault. The program was built wrong. This one is built for where you actually are.
The first rule: no jumping
When you are carrying extra weight, every jump is a loaded landing for your knees and lower back. High-impact moves are not "more intense" — they are more injury risk, and the injury is what stops the habit. For the first eight weeks, this program has zero jumping, zero burpees, zero sprints. It is slow, controlled, and you finish every session feeling like you could do one more set. That is the point.
The 25-minute, three-day program
Do this on Monday, Wednesday and Friday. Two to three sets of each exercise, 8–12 reps, 60 seconds of rest between sets. Use a chair and a wall — no equipment, no gym.
| Exercise | What it does | Sets × Reps |
|---|---|---|
| Stand up from a chair | Sit back in a normal chair, stand up without using your hands. Sit down with control. | 2–3 × 8–10 |
| Wall push-up | Stand an arm's length from a wall, hands on the wall, bend your elbows and bring your chest toward the wall. | 2–3 × 8–12 |
| Box step-up | Step one foot up onto a low step or sturdy stair, push through the heel, step back down. Alternate legs. | 2–3 × 8 each |
| Glute bridge | Lie on your back, knees bent, feet flat. Drive through your heels and lift your hips. Squeeze at the top. | 2–3 × 10–15 |
| Bird dog | On hands and knees, extend one arm forward and the opposite leg back. Hold two seconds, switch. | 2–3 × 6 each |
| Wall sit | Lean your back against a wall, slide down until your thighs are roughly parallel. Hold. | 2 × 20–30 sec |
Warm up for three minutes first: march on the spot, swing your arms, do slow shoulder circles. No need for more.
Add walking, not more workouts
On the other four days, walk. Start with 10 minutes after dinner, and build to 30. You do not need to jog. You do not need to track heart-rate zones. Walking is the most underrated tool for body composition when you are starting out — it burns calories without adding to the recovery cost of your strength work, and it is free.
Why strength, not cardio, first
When you lose weight without strength training, roughly a quarter of what you lose is muscle. That slows your metabolism, which is why people who diet alone tend to regain. Doing the slow strength work above while you adjust your food protects the muscle, so the weight you lose is mostly fat. Eating enough protein does the same job from the food side.
After eight weeks
Once the 25-minute sessions feel easy — which usually takes six to ten weeks — move to our beginner home routine, which progresses the same patterns into slightly harder variations. Do not jump straight to a five-day gym split. Consistency beats intensity by a wide margin in the first year.
Frequently asked questions
Should I lose weight before I start strength training?
No. Strength training while you lose weight protects the muscle you have. You do both at once.
What if I get out of breath in the first two minutes?
That is normal. Slow the movement, take 60 seconds between sets, and stop the set when your breathing gets ragged rather than when your muscles fail.
How fast will I see results?
Most people notice they can do the second set more easily after two weeks. Their clothes fit differently after six to eight weeks. The scale moves slower than that, and that is fine — the scale is not the only measure.