Exercising for weight loss doesn't have to be hard, it just needs to be consistent. If you can get some form of exercise three to four days of the week, you will not only be fitter but you will lose weight too. We offer free exercise programs on how to get back into shape.
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We have provided some weight loss exercise programs below for beginners. Choose program one to start and as you get used to that program, Go on to number two and so on. Please remember to start out on a low intensity and build it up as your body adapts. Have a think about what you enjoy doing as any kind of exercise is good for you.
Have a look at our motivation page and incorporate these tips with the following programs and you will achieve your weight loss goals in no time.
Exercise Program 1
• Start off by exercising for 10 minutes, 3 days per week
• Always start with a light walk to warm up, and then increase the pace of your walk
Exercise Program 2
• Warm up and stretch for 5-10 minutes
• Power walk for 5 minutes, slow walk for 2 minutes
• Repeat for duration of your walk
• Always complete a warm down before finishing the session
Exercise Program 3
• Warm up and stretch for 5-10 minutes
• Power walk for 500m, slow walk for 100m
• Repeat for the duration of your walk
• Always complete a warm down before finishing the session
Exercise Program 4
• Warm up and stretch for 5-10 minutes
• Jog for 50m, walk for 500m
• Repeat 5 times
• Always complete a warm down before finishing the session
Exercise Program 5
• Warm up and stretch for 5-10 minutes
• Walk up 20 steps and then complete a 2 minute recovery walk on level ground
• Repeat 5 times
• Always complete a warm down before finishing the session
To really maximise weight loss you need to make sure that you remain active for most of the day. One of the biggest mistakes people make when they start exercise programs is they reduce the amount of activity they do for the rest of the day.
Weight loss motivation
Have a look at our weight loss motivation page and incorporate these tips with the following programs and you will achieve your weight loss goals in no time.
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Weight loss links
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Weight loss site map
Our weight loss site map offers free exercise programs on how to get back into shape.
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