What Is A Good Beginner Workout To Lose Weight? Try These 2 Workouts That Helped Me Lose 50 Pounds!

which workout is best for weight loss beginners

What is a good beginner workout to lose weight? These 2 exercise programs helped me lose 50 Pounds!


So you’re trying to start a new workout regimen as a beginner but you don’t know where to start?

It can seem totally overwhelming especially if you’ve never worked out or it’s just been years since you’ve done it.

At the start of my weight loss journey, I remember staring at the treadmill knowing I should get on it or start some sort of workout program but finding it hard to literally put one foot in front of another.

50 pounds later, I can say it was one of the best decisions I ever made.

Once you start seeing results I know you’ll feel the same.

Just so you won’t be in suspense, the two workouts that I recommend for weight loss beginners are Leslie Sansone’s Walk At Home DVDs & Turbo Fire From BeachBody.

If you haven’t heard of these programs then just stick around because I’ll explain more later.

In today’s post I’m going to answer these questions for you:

-What is the best beginner workout to lose weight?

How long do you have to work out before you start losing weight?

-Is the 7-minute workout good for weight loss?

-Is working out 30 minutes a day enough to lose weight?

-What do I need to get started working out?

So let’s get started!

Oh yeah, and this post contains affiliate links to great products that will help you in your health journey. I will get a commission if you decide to buy from these links but I’m only recommending products that I feel confident about and from companies that I trust like Amazon and others. Please let me know if you have any questions.

What is a good beginner workout to lose weight?

So, what is a good beginner workout to lose weight?

One of the absolute best ways for beginners to start working out is by doing what comes naturally.


Walking is one of the easiest and best ways to start working out when you haven’t exercised in years.

When you walk because you’re doing something that your body naturally does anyway you’re not putting undue stress on your body or your joints.

This is as opposed to running which does put a lot of pressure on your knees.

Running is also a great workout for weight loss but not so great for beginners. (Source)

Believe it or not, you can actually lose plenty of weight by walking especially if you do it at a brisk pace.

I was able to lose 50 pounds and the main exercise I did was walking and some other workouts that I will talk about later.

What’s really exciting is that you can walk at home!

It doesn’t matter if it’s 100° outside or 30° outside.

If you can walk at home you never have an excuse not to work out.

I’ll be sharing how to do that in a bit.

How long do you have to work out before you start losing weight?

This is a great question.

So what you must understand is that while working out is amazing for your body, walking or working out is usually not enough to lose weight on its own… unless you do a ton of it.

I’m talking 10 miles a day which for most of us isn’t happening.

Yes, I just picked that number from the sky but what I’m trying to emphasize is that asking how long do you have to work out before you lose weight isn’t the best question.

We have to remember that the vast majority of weight loss happens in the kitchen.

What this means is that what we eat has a far greater impact on how much weight we lose.

I struggle with this greatly as I feel like if I work out I have earned the right to eat what I want.

But a 30-minute walk or cardio session will not be able to burn all the calories in a double cheeseburger.

So how long do you have to work out in order to lose weight?

The real honest answer is this…

You would have to work out and burn enough calories to reach a caloric deficit.

I know that was super helpful right?

Let me say it this way…

To lose weight, you have to burn more calories than you consume.

So to answer how long you have to work out before you lost weight would depend on several factors:

  1. How much you currently weigh because the more you weigh the more calories you burn when you move.
  2. How active you were before your new workout regimen.
  3. How much activity you are getting throughout the day. If you’re working out even for an hour but then sitting the rest of the day you might still struggle with weight loss.
  4. How much you are eating. Again like I said if you work out even if you do it a lot but you eat horribly, you won’t lose that much if any weight.

As you can see it’s a very complicated question to answer.

And unfortunately, the real answer is, it varies.

It varies from person to person.

But I would suggest that if you want to lose weight and you’re going to use walking to help make that happen, you need to walk at least 45 minutes to an hour.


Is the 7-minute workout good for weight loss beginners?

Ok first of all I want you to know that I’m doing this workout as we speak so I can see what it’s about…

Dude, it’s no joke

As I sit here huffing and puffing I can definitely understand why this is considered to be a great workout.

But is it a good workout for weight loss though?

Well yes, any workout and extra activity are great for weight loss.

It will help you lose weight faster.

Keyword being help.

Again, workouts alone are not enough to help you lose weight…typically.

It must be done in conjunction with healthier eating.

And is the 7-minute workout a good idea for beginners?

It’s a pretty tough workout even though it’s only 7 minutes.

It consists of 12 cardio and bodyweight strength training exercises that you perform for 30 seconds with a 10-second active rest in between.

Those 30 seconds are high intensity so that’s not great for beginners.

However, these exercises can be modified though so that is great for beginners.7-minute workout exercises

Here are the exercises in the 7-minute workout I just did:

  1. Jumping Jacks
  2. Wall sit
  3. Push up
  4. Crunches
  5. Step-ups
  6. Squats
  7. Tricep dips
  8. Planks
  9. High knees
  10. Lunges
  11. Push up- rotation
  12. Side plank

To be honest, as taxing as this workout was for those 7 minutes and while it’s better than nothing, to lose weight faster, I would do a longer workout than this one.

The 7-minute workout would be great used in conjunction with a 45-minute walk!

But if 7 minutes is all you have or all you want to start with, go for it.

But you aren’t likely to see massive weight loss results from it.


Is working out 30 minutes a day enough to lose weight?

I’m not sure I’ve said this yet but you don’t have to work out at all to lose weight.

As long as you are burning more calories than you eat you can lose weight. (Source)

You burn calories just by breathing (for real…I’ve done it lol) and doing everyday activities so to answer this question…(Source)

Yes, 30 minutes technically is enough of a workout to lose weight.

However, your eating has to be on point. Super healthy, super low cal/low carb/high fat, or whatever plan you’re following.

Because 30 minutes doesn’t give you that great of a fat-burning cushion, so to speak.

Working out for 45 minutes to an hour along with getting lots of NEAT throughout the day will really get you in fat-burning mode. (Source)

What do I need to get started working out for weight loss?

As I stated earlier walking based on personal experience is the best workout for beginners because this is how we move naturally.

So what do you need to get started with a walking workout regimen?


Here is what I suggest you get to start your workout regimen:

1)Fitness tracker

A fitness tracker like a Fitbit or Apple Watch (ok so it’s actually a smartwatch but anyways) is a must.

I feel naked without mine on but anyway.

Here are several reasons why I feel fitness trackers are necessary…

They keep an accurate account of your movement throughout the day.

We often think that if we worked out for an hour even a hardcore session of running or whatever that we have done more than we really have.

I don’t know how many times I’ve looked at my Fitbit after a workout and been shocked at just how little my step count went up.

The Fitbit is a reality check.

It makes me see in black and white just how much or how little movement I’ve gotten throughout the day.

The Fitbit is also motivating because when I see how little I’ve moved it encourages me to get up and get some activity.

My favorite Fitbit that I’ve had so far is the Fitbit Alta HR.

You can check it out right here if you are interested!

I break down each one of the features of this Fitbit and give each feature it’s own rating and then I give the Fitbit an overall rating.

My Fitbit Alta HR review is super detailed with lots of insight into this fitness tracker!

Click here to check out my Fitbit Alta HR Review (It’s Epic)


I love it because it tells me everything I want to know.

My heart rate, steps taken, calories burned, miles walked, etc.

It’s really a popular model if you want to take a look at what Amazon reviewers have to say you can click below

Click here to read reviews for Fitbit Alta HR


Click here to read Amazon reviews for Fitbit Alta HR


2)The other thing you need is workout program that is perfect for beginners.

There are of course so many workouts to choose from so I’m just going to share with you what I personally used at the beginning of my weight loss journey.


great workouts for weight loss beginners

These are the workouts that helped me lose 50 pounds.

  • Leslie Sansone’s Walk At Home DVD.

Now there are several brands out there that you can choose from but my favorite are the Leslie Sansone walk-at-home DVDs.

Click here to read more about these walk-at-home DVDs.


  • BeachBody Workouts (BeachBody On Demand):

I know DVDs are a little passe but I counted and I have probably 6 or 7 different BeachBody branded DVDs that i have used over the years that I love.

And I’m going to tell you a little bit about each of them but just let me tell you…

If you’re not feeling DVDs, you’re in luck because most Beachbody workout programs are now available on BeachBody On Demand.

BeachBody on Demand is exactly how it sounds.

It’s a subscription-based model (yes, everyone is moving towards that now it seems).

You pay a monthly fee and you have access to every single BeachBody exercise and weight loss program they’ve ever had (well just about… some aren’t available I believe but very few).


Here is my favorite BeachBody program:


  • TurboFire By Chalene Johnson: This is by far my favorite workout of all time.

And as hard as it sounds, I even did some of the workouts as a beginner!

Chalene Johnson is such an encouragement to work out with.

Check out the video below to see what I mean! 

Sometimes you feel like giving up and then she says something that fires you up and you’re ready to keep going.

Now is this workout tough?

Oh but yeah! But was it fun and effective?

Fo’ sho’.

At the time when I was doing the workouts regularly, my body was getting stronger and more toned and I wasn’t even eating healthy.

I actually had muscle tone in my legs which is one of my problem areas.

Turbo fire for sure works.

And you can follow the woman who modifies the workouts.

The modified workouts are no joke either.

You can even modify the modifier if you want lol.

If there is a workout I can’t do, I do a power march until there is a workout I can do.

turbo fire workout transformation results

                              My very well-worn copy of the TurboFire DVD


Click here to check out TurboFire On BeachBody On Demand


Turbo Fire is worth it alone to get the BeachBody On Demand program but there’s so many other programs on there as well to consider like:

There are too many BeachBody workouts to mention here so just click below if you want to see every program they have to offer.

Click here to see BeachBody On Demand’s Workout Programs


Final Thoughts On Best Workout For Weight Loss For Beginners

If you are looking for the absolute best workout for beginners especially if you’re trying to lose weight walking or modifying a cardio or strength training program like those on BeachBody are the way to go.


Free Weight Loss Resources For You!

I also have a weight loss for beginners resource library that is totally free for you to use!

Just enter your email below so I can send you the password!

It has so many free printable‘s that you can download to help you begin your weight loss journey.

Click the link below and enter your email address and the password and link to the weight loss for beginners resource library will be sent to your email inbox soon.

Click Here To Gain Access For My Health Body- Weight Loss Resource Library For Free (Email Required)


Resources mentioned in this post

Leslie Sansone’s Walk-At-Home DVDs

Fitbit Alta HR

BeachBody On Demand

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beginner workouts that helped me lose 50 pounds

More Walking & Workout Related HAYC Posts

Can I Lose Weight Just By Walking?

Epic Feature-By-Feature Review On The Fitbit Alta HR (Is It Worth The Money?)

Can You Lose Weight By Walking An Hour A Day? These 35+ Jaw-Dropping Before & Afters Say Yes

How To Walk At Home Without A Treadmill & Lose Weight (Use These 3 Things For An Extra Calorie Burn!)

Medical Disclaimer: While Healthy As You Can strives to provide the most accurate information, anything you read on this site is purely for informational or entertainment purposes and should NOT be considered medical advice or as a replacement for a doctor’s care, diagnosis, appointment, advice, etc. I am not a medical professional at all. Any information, tips, or ideas that you try as a result of reading this blog is tried at your, the reader’s, own risk.

Health Disclaimer: The owner of Healthy As You Can is not a physician, nutritionist, or medical professional. Any tips or ideas that you implement as a result of reading the information on this blog are done at your own risk. The results that may be discussed are not typical or guaranteed. Please talk to your doctor before starting any workout, exercises, diet or nutrition plan. Please stop any workout if you start to feel any pain. Healthy As You Can is not entering into a Doctor-Patient relationship with any reader and is not responsible for any errors or omissions of information.



Angela Johnson is the owner and creator of Healthy As You Can (HAYC) and Christian Blogging Academy (CBA). She is also an author and certified life coach. She started this blog to help support other Christians who want to live a healthy and natural lifestyle but don't know where to start because it can be oh so confusing. She's still trying to figure it all out and as she does, she'll let you know!

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Angela Johnson is the owner and creator of Healthy As You Can (HAYC) and Christian Blogging Academy (CBA). She is also an author and certified life coach. She started this blog to help support other Christians who want to live a healthy and natural lifestyle but don't know where to start because it can be oh so confusing. She's still trying to figure it all out and as she does, she'll let you know!

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