A full-body workout for overweight beginners is an excellent way to start your fitness journey no matter where you are in your wellness.

best full body workout for overweight beginners. Get in shape now.

It helps engage multiple muscle groups, burns calories, and improves overall strength and stamina. Whether you prefer using machines at the gym, doing circuit training, or working out with just your body weight, there are various effective routines that cater to your fitness level. A great workout routine is a great way to amp up your weight loss and energy levels, improve your mental health, build muscle mass, reduce high blood pressure, heart disease, and joint pain, and improve overall physical health. The gym is a great place to find an effective way to reach a person’s goals with any different form of exercise. But not everyone wants to go to the gym.

There are types of workouts for any intensity level in the gym or at home that can help you get faster results, take off excess weight, and become the best version of yourself. The health benefits are a good reason, but it’s common knowledge for some people that adding an exercise routine to your daily routine will help you gain confidence and live better. 

Here’s a comprehensive guide to full-body workouts suitable for overweight beginners.

an overweight woman doing machine exercises at the gym

Full body machine workout

Using machines at the gym can be a great starting point for beginners. Machines provide support, guide movements, and reduce the risk of injury. Here’s a beginner-friendly full-body machine workout:

  1. Leg Press Machine:
    • Muscles Targeted: Quads, hamstrings, glutes.
    • How to Do It: Sit on the leg press machine with feet shoulder-width apart on the platform. Push through your heels to extend your legs, then slowly bend your knees to return to the starting position.
    • Reps and Sets: 3 sets of 10-12 reps.
  2. Lat Pulldown Machine:
    • Muscles Targeted: Back, biceps.
    • How to Do It: Sit at the lat pulldown machine and grip the bar with a wide grip. Pull the bar down to your chest, squeezing your shoulder blades together, then slowly release back up.
    • Reps and Sets: 3 sets of 10-12 reps.
  3. Chest Press Machine:
    • Muscles Targeted: Chest, shoulders, triceps.
    • How to Do It: Sit on the chest press machine with your back flat against the pad. Push the handles forward until your arms are fully extended, then slowly return to the starting position.
    • Reps and Sets: 3 sets of 10-12 reps.
  4. Seated Row Machine:
    • Muscles Targeted: Back, shoulders, biceps.
    • How to Do It: Sit at the seated row machine, place your feet on the footrests, and grip the handles. Pull the handles towards you, squeezing your back muscles, then slowly release back to the starting position.
    • Reps and Sets: 3 sets of 10-12 reps.
  5. Shoulder Press Machine:
    • Muscles Targeted: Shoulders, triceps.
    • How to Do It: Sit at the shoulder press machine and grip the handles. Push the handles upward until your arms are fully extended, then slowly lower back down.
    • Reps and Sets: 3 sets of 10-12 reps.
planking for a full body workout

Full body workout for beginners at gym

If you prefer using free weights, this routine provides a comprehensive workout:

  1. Squats:
    • Muscles Targeted: Quads, hamstrings, glutes.
    • How to Do It: Stand with feet shoulder-width apart, holding dumbbells by your sides. Lower your body by bending your knees and hips, keeping your back straight, then return to standing.
    • Reps and Sets: 3 sets of 10-12 reps.
  2. Dumbbell Bench Press:
    • Muscles Targeted: Chest, shoulders, triceps.
    • How to Do It: Lie on a bench with a dumbbell in each hand. Press the dumbbells up until your arms are fully extended, then lower them back to chest level.
    • Reps and Sets: 3 sets of 10-12 reps.
  3. Bent-Over Dumbbell Rows:
    • Muscles Targeted: Back, biceps.
    • How to Do It: Stand with feet shoulder-width apart, bend at the hips, and keep your back straight. Hold a dumbbell in each hand and pull them towards your hips, squeezing your shoulder blades together.
    • Reps and Sets: 3 sets of 10-12 reps.
  4. Seated Dumbbell Shoulder Press:
    • Muscles Targeted: Shoulders, triceps.
    • How to Do It: Sit on a bench with a backrest, holding dumbbells at shoulder height. Press the dumbbells overhead until your arms are fully extended, then lower them back down.
    • Reps and Sets: 3 sets of 10-12 reps.
  5. Plank:
    • Muscles Targeted: Core, shoulders.
    • How to Do It: Get into a push-up position with your forearms on the ground. Keep your body in a straight line from head to heels, engaging your core. Hold for as long as possible.
    • Duration: 3 sets, holding for 15-30 seconds each.
a n overweight person exercising

Full body circuit training

Circuit training is a fast-paced workout that combines cardio and strength training exercises, helping to burn calories and build muscle. Here’s a simple circuit training routine:

  1. Jumping Jacks:
    • How to Do It: Stand with feet together, jump while spreading your legs and raising your arms overhead, then return to the starting position.
    • Duration: 1 minute.
  2. Bodyweight Squats:
    • How to Do It: Stand with feet shoulder-width apart. Lower your body into a squat, then stand back up.
    • Reps: 15 reps.
  3. Push-Ups:
    • How to Do It: Get into a plank position and lower your body towards the ground by bending your elbows. Push back up to the starting position.
    • Reps: 10 reps (modify by doing them on your knees if needed).
  4. Step-Ups:
    • How to Do It: Use a sturdy bench or step. Step up with one foot, then the other, and step back down. Alternate legs.
    • Reps: 10 reps per leg.
  5. Dumbbell Rows:
    • How to Do It: Stand with feet hip-width apart, bend at the hips, and keep your back straight. Hold a dumbbell in each hand and pull them towards your hips.
    • Reps: 12 reps.
  6. Plank:
    • How to Do It: Hold a plank position on your forearms.
    • Duration: 30 seconds.

Repeat the circuit 2-3 times, with a 1-minute rest between each round.

Full body bodyweight workout

No equipment? No problem! Here’s a full-body workout using just your body weight:

  1. Bodyweight Squats:
    • How to Do It: Stand with feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, then return to standing.
    • Reps: 15 reps.
  2. Incline Push-Ups:
    • How to Do It: Place your hands on a sturdy elevated surface (like a bench or countertop) and perform push-ups. This makes the exercise easier and reduces strain on the wrists.
    • Reps: 10 reps.
  3. Glute Bridges:
    • How to Do It: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes, then lower back down.
    • Reps: 15 reps.
  4. Modified Plank:
    • How to Do It: Start on your knees and forearms, keeping your body in a straight line. Engage your core and hold the position.
    • Duration: 20-30 seconds.
  5. Bird Dog:
    • How to Do It: Start on your hands and knees. Extend your right arm and left leg simultaneously, keeping your back straight. Return to the starting position and switch sides.
    • Reps: 10 reps per side.
  6. Seated Leg Lifts:
    • How to Do It: Sit on the edge of a chair with your back straight. Lift one leg straight out in front of you, hold for a few seconds, then lower it back down. Alternate legs.
    • Reps: 10 reps per leg.

Tips for Beginners

  1. Warm-Up: Always start with a 5-10 minute warm-up to get your muscles ready and reduce the risk of injury. Walking, gentle jogging, or dynamic stretches are great options.
  2. Cool Down: After your workout, cool down with 5-10 minutes of stretching to improve flexibility and aid recovery.
  3. Listen to Your Body: Start slow and gradually increase the intensity. If any exercise causes pain, stop and adjust or skip that movement.
  4. Stay Consistent: Aim to perform full-body workouts 2-3 times a week. Consistency is key to seeing progress and achieving your fitness goals.
  5. Stay Hydrated and Nourished: Drink plenty of water before, during, and after your workout. Eat a balanced diet rich in protein, healthy fats, and complex carbohydrates to fuel your body and aid recovery.

These full-body workouts are designed to be effective yet gentle for overweight beginners. By incorporating these exercises into your routine, you can build strength, improve fitness, and enhance your overall well-being. Remember, the journey to better health starts with small steps and consistent effort.