Your 7-Day Beginner Exercise Plan For Weight Loss

Published on 14 September 2025 at 10:52

Losing weight sustainably isn't just about hitting the gym—it's about creating a calorie deficit through a mix of cardio, strength training, and consistent movement while pairing it with a balanced diet. Exercise alone burns calories and builds muscle (which boosts your metabolism), but aim for 300 minutes of moderate activity per week, like brisk walking or light strength sessions.

 
 

This beginner-friendly plan includes affiliate links and alternates cardio and strength to keep things varied, prevent burnout, and target fat loss. Each day is 20–45 minutes, focusing on low-impact moves you can do at home or the gym. Start with body weight or light dumbbells (5–10 lbs) if available.

 

Before Starting:

 

  • Warm-up: 5 minutes of marching in place or light jogging.
  • Cool-down: 5 minutes of stretching.
  • Progression: Week 1: Focus on form. Increase reps or time by 10% each week.
  • Rest: Listen to your body—if sore, swap for a walk. Hydrate and eat protein-rich meals post-workout.
  • Tracking: Use an app to log steps (aim for 8,000–10,000 daily) and weigh-ins weekly.
  • Consult a doctor if you're new to exercise or have health concerns.
     
     

Daily Breakdown

 

Monday: Full-Body Strength

 
Squats: 3 sets of 10–12 reps - Push-ups (knee or wall): 3 sets of 8–10
Bent-over rows (with dumbbells or water bottles): 3 sets of 10 per arm -
Plank: 3 sets of 20–30 seconds
 

Tuesday: Steady Cardio

 
Brisk walking (outdoors or treadmill at 3–4 mph). Add hills or inclines if possible.
 

Wednesday: Circuit Training

 

 
Circuit (3 rounds, 30–45 sec rest between exercises): -
Jumping jacks or step-outs - Lunges (alternating legs): 10 per side - Mountain climbers - Bicycle crunches: 10 per side Rest 1 min between rounds.
 
 

Thursday: Active Recovery

 

Light movement to aid recovery
Yoga or gentle stretching flow (focus on deep breaths). Or a leisurely walk.
 

Friday: Upper-Body Strength

 
Overhead shoulder press: 3 sets of 10 - Bicep curls: 3 sets of 12 per arm - both using your dumbbells.
Tricep dips (using a chair): 3 sets of 10
Superman holds (lie face-down, lift arms/legs): 3 sets of 20 sec
 

Saturday: Cardio + Core

 
Jogging or cycling at moderate pace, plus core finisher: - Russian twists: 3 sets of 15 per side - Leg raises: 3 sets of 10
 

Sunday: Rest or Light Walk

Recharge

 

Why This Plan Works for Weight Loss

 

 

  • Cardio (Tues, Sat): Steady-state like walking burns fat without overwhelming beginners and can add up—30 minutes daily could torch an extra 150 calories.
     
     
  • Strength (Mon, Fri): Builds lean muscle, which increases your resting metabolic rate for long-term fat loss.
     
     
  • Circuits/HIIT (Wed): Short bursts maximize calorie burn in less time—ideal for busy schedules.
     
     
  • Recovery (Thurs, Sun): Prevents injury and supports consistency, key for sustainable results.
     
     

Repeat this weekly for 4 weeks, then reassess. Combine with a 500-calorie daily deficit (e.g., via portion control) for 1 lb/week loss. Track non-exercise activity like taking stairs to amplify your results.

 

Stay consistent—you've got this! 

 

This is my recommended dumbbell set for this beginner's routine. Compact and comfortable, they are perfect for weight loss and toning exercises. Click here to purchase.

 

Looking to boost your nutrition too? Take a look at our nutrition and supplement guides here.

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