11 Best Home Workouts for Overweight Beginners

by Millie
woman using home workouts for overweight beginners

Last Updated on January 5, 2021 by Millie

I am so excited to share with you my selection of the best home workouts for overweight beginners. We can all agree that exercise is very important, not just for your weight but also for your overall health. However, when you have a  bigger body it’s hard to find a comfortable workout for you. 

However, these workouts are perfect for overweight beginners. You can do them while sitting or they are at a slower pace so you can keep it. Also, the length of these home workouts for beginners range from 15 to 30 minutes.

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Why Workout at Home

These workouts are all on YouTube so you can do them at home, at work, on vacation or anywhere that it is convenient for you. If you are like me and you are a little intimidated by gyms, these workouts are perfect for you. 

You are in the comfort of your home, you can wear what you want and you don’t have to worry about being the most out of shape person in the gym.

I also like working out at home because I don’t have to worry about travel time to and from a gym. Also for me, although I do like to walk, I hate walking when it’s too hot or cold. So I prefer to exercise at home in the summer and winter months.  

With most countries are still struggling to control COVID-19, it is probably best to work out at home until the virus is under control. 

Finally, these home workouts for overweight beginners are great because you can press pause when you want to take a break or if you want to see the exercise demonstrated again.

No Pain, No Quit

For years we heard no pain, no gain from practically all fitness instructors. However, as we know from personal experience, once you are sore you are less likely to return to the workout.

When I started exercising last year, I opted to use a recumbent stationary bike. I needed to sit as well as get some back support. Eventually, I got fitter and progressed to walking.

However, I would not have continued exercising if I started at a higher level and was in pain. That is why I chose these home workouts for overweight beginners. They are all at a low, beginner level and therefore you are more likely to continue doing them. 

Also read The Best Exercises for Obese Women

Also read 30 day Step Challenge for Overweight Beginners

Calorie Deficit

To lose weight, you must have a calorie deficit. This means that you must burn more calories than you eat. One pound is equivalent to 3,500 calories. Therefore, to lose one pound a week/7 days you should have a calorie deficit of 500 calories a day.

You can get that calorie deficit from eating healthier as well as exercising. You may have heard that weight loss is 75% diet and 25% exercise. Or you can’t outrun a bad diet. In other words, you still need to eat a better diet to lose weight.

Also read The Top 5 Foods for Permanent Weight Loss

How Often to Exercise to Lose Weight

So even if exercise is only 25% of your weight loss journey. That is still a significant part of your plan. How often should you exercise? Some experts recommend 200 minutes of moderate-intensity activity per week for weight loss. However, do the best you can when you are just starting out. I started exercising 20 minutes a day for 5 to 6 days a week.  A great place to start is to use one of these home workouts for beginners.

How to Use These Home Workouts for Beginners

The best workout is the workout that you will do. So choose your favorite(s) and just do it (them)). You can pick one and do it until you are ready to do something more challenging. Or you can do a different home workout every day.  Or you can even use these to supplement your other workouts or when the weather is bad.

Work at your own pace. There is no workout police monitoring your every move. When you read the description of each home exercise, pay attention to the length of the workout, repetitions and rest periods, if any. This way you can pick the workouts that are best for you. However, with all of the workouts, work at your own pace and take breaks when you need to.

Finally, don’t forget to have a bottle of water and a towel close by. Trust me, you’ll need it! 

The Best Home Workouts for Overweight Beginners

1. Plus Size Cardio Kickboxing Workout Routine 5 Easy Moves 

This workout is from Becoming Jai. Jai was 618 pounds and lost 180 pounds in two years with this routine. If you are looking for some inspiration and motivation, check out Jai’s kickboxing workout. In the workout, you can sit like Jai or stand like Terrence, her trainer, whatever works for you. The workout is about 15 minutes long and quite a lot of fun to box and kick away all of your frustrations. And as it says, it only five easy moves.

Seated or Standing Plus Size Kick Boxing

2. Walk 1 Mile at Home: Burn Fat

This is a 1 mile, approximately 15-minute workout from Roberta’s Gym. The workout is led by an animated woman who just counts and tells you what is up next. There are very simple steps and good music that will keep you moving. You do move for the entire workout so depending on your fitness level you can pause if you need a break or start with another workout.

Walk 1 Mile at Home

3. 15 Minutes Obese Beginners Weight Loss Workout

This is a workout from Roberta’s Gym done by an animated woman. I actually find that an animated model can sometimes be best at demonstrating an exercise.  But I know not everyone will like it. Each exercise is followed by a few seconds of rest which many of us find helpful. You will like the shorter length of this video and the slow pace. There is a narrator who only focuses on the workout; so there is no chit chat.

Obese Beginners At Home Workout

4. Heart Healthy 1 Mile Walk at Home

Leslie Sansone is one of my favorite home workouts for beginners. She has a lot of energy and is very positive. Leslie has a ton of videos, but this one is a good place to start if you don’t need a seated workout. Leslie is joined by a group of real people in this video. You walk on the spot and do very simple, basic steps. And you will walk a mile in about 18 minutes! It feels great knowing that you can and did walk a mile.

Heart Healthy 1 Mile Walk at Home

5. Chair Yoga Flow for All Levels

Who says bigger bodies can’t do yoga? If you like yoga, this is one of the best yoga home workouts for beginners. All you need is a sturdy chair and yoga blocks (or thick towel or blanket) to place under your feet to lift your legs a little higher. This 20-minute yoga workout from the Chopra Center is a great complement to your fitness schedule. I love doing something a little more relaxing at least once a week. The narrator has the most soothing voice; she almost makes you forget that you are exercising.

Seated at Home Yoga for Beginners

6. Fuzion Fitness With Alexis: Chair Workout 

Looking for a fun dance workout?  This 25-minute, seated chair dance workout might fit the bill. Alexis and her group will make you feel like you are ready for Dancing with the Stars. She is very easy to follow and the exercises are fairly simple. The music will get your arms and legs moving. Don’t worry if you have no rhythm – no one will see you. I really love this workout and I think it’s especially great for the days when you don’t feel like exercising since at times it doesn’t feel like you are exercising. This seated dance workout is definitely one of my favorite home workouts for beginners.

Chair Dance at Home Workout for Overweight Beginners

7. Full Body Exercise for Beginners

A 25-minute workout with an animated model from Lumowell. This is great for beginners since there are lots of tips on performing the exercises correctly or you are given suggestions for modifications. You do each exercise for 30 seconds and there are 15 second rest periods.

Full Body Home Exercise for Overweight Beginners

8. Seated Exercises for Obesity and Limited Mobility

This workout is by Launchpad Workout. All of the exercises are done in a chair and is perfect for those of us who find it difficult to stand while working out. You will need resistance bands or soap cans and one or two pillows for this 25-minute workout. You will be guided by Sarah and Rob. Rob is 472 pounds and is super encouraging. I must say that it is so great to see a bigger person in an exercise video. Rob frequently says “if I can do it you can.”  This is a complete workout, you will do exercises for your legs, back, chest,  shoulders, arms and abs. Sarah and Rob do 12 repetitions of each exercise. 

At Home Seated Exercise for Obese Beginners

9. 30 Minutes Seated and Standing Exercise for Seniors, Obese, Plus Size and Limited Mobility

Coach Kozak and Claudia will take you through this 30-minute workout. Coach Kozak is standing and Claudia sits so you can choose the best option for you. You can use light dumbbells, water bottles or nothing. It’s up to you. This workout is done at a slow, comfortable pace, There is an estimate of the calories burned in the top left corner; a handy feature for those without a fitness tracker. Coach Kozak has a very nice manner and easy tone. I think you will find that he and Claudia are very encouraging and they will give you a very good workout.

Seated or Standing Home Workout of Obese Individuals

10. Low Impact Cardio for Actual Beginners 

Pahla B is another one of my favorites. In this beginner video, she takes you through slow, gentle exercises. She delivers on her promise of no jumping, no squatting, no transition to the ground – all the things that are hard for overweight beginners. But she does call it cardio endurance. Pahla does 20-second intervals of marching and different exercises in this 30-minute workout. She is very chatty which may not be everyone’s cup of tea.

Cardio Home Workout for Overweight Beginners

11. Fun, Low Impact Workout for Total Beginners

Daniel guides you through this workout from Team Body Project. He is joined by Lisa and Natasha. Team body Project has many different videos but this one is at the lowest level. It is a 30-minute workout with 30-second intervals. Daniel is very motivating and encouraging. You will need it because although it is for total beginners it is not the easiest workout I have ever done.

Low Impact Home Workout for Overweight Beginners

No Excuses

I hope you find a workout for you and your level from one of these best home workouts for beginners. There really is no more excuses to workout. You can exercise at home and begin your fitness journey!  You can sit or stand. If you can only exercise for 5 minutes, that is still 5 more minutes than yesterday. Arthur Ashe put it best when he said, “start where you are, use what you have, do what you can.”

11 Best Home Workouts for Overweight Beginners

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Carissa August 3, 2020 - 5:00 pm

Great Post!! I love Leslie Sansone workouts! And I love that they’re available from YouTube!

Millie August 3, 2020 - 6:33 pm

Thanks, Carissa! Yes, Leslie is great and free!

KIM August 4, 2020 - 2:24 pm

That chair workout looked pretty good. I like your style!

Millie August 4, 2020 - 5:32 pm

Hi Kim, Thanks. Yes, the chair workouts are great!

Monica Simpson August 4, 2020 - 4:31 pm

So many great options here for people just beginning to work out. It’s so important to ease your way into things so you don’t injure yourself.

Millie August 4, 2020 - 5:33 pm

Hi Monica, You’re right, it’s best to take baby steps.

Bella August 4, 2020 - 5:56 pm

These look like really great workouts, thanks for sharing these ideas.

Millie August 4, 2020 - 7:01 pm

Hi Bella, Thanks for stopping by. I’m glad you like the workouts.

Tisha August 4, 2020 - 6:23 pm

This is so amazing! I know it can be discouraging sometimes , and gyms are definitely intimidating so these are all great options for beginning at home where you are comfortable!

Millie August 4, 2020 - 7:00 pm

Thanks, Tisha. For so many of us, gyms are not the most comfortable places. So working out at home is the best option, at least in the beginning.

Sarah August 6, 2020 - 5:01 pm

This is a great post idea! There’s not a ton of guided workouts out there for true beginners, so it’s nice you compiled so many! Thanks so much!

Millie August 6, 2020 - 11:40 pm

Thanks, Sarah. You are so right, there are thousands and thousands of workouts, but very, very few for overweight beginners.

Ali Gilbert August 12, 2020 - 1:40 am

I love Leslie Sansone!!! I have been using her videos for years!

Millie August 12, 2020 - 7:59 pm

Hi Ali, I love Leslie Sansone too! One of her walk 3 miles videos was my very first exercise DVD years ago.

kathryn January 15, 2021 - 10:37 pm

I am go glad to finally find someone who understands what a very obese person goes thru.
it seems harder for me because i problems with my sugar, my thyroid and a few more other things.
I go to the doctor every three months and by blood work comes out good, I eat healthy and I do some exercise but i still can’t lose the weight. my doctor told me that I was very healthy I was just meant to be heavy.
I still want to lose the weight and still be healthy.

Millie January 16, 2021 - 3:00 am

Hi Kathryn, I know exactly what you are going through. I also have a thyroid problem so it is even harder for people like us. But you can start small with these exercises and over time very small changes will lead to big results. Be patient and do a little more every day/week. I’ll be sending you positive vibes. You can do it!


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