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Obese Beginners Weight Loss Workout for Full Body in 15 Minutes
Roberta's Gym•Aug 03, 2018
15-minute workout video. Low Impact, Cardio, Warm Up. targeting Full Body. low intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout includes a series of beginner-friendly exercises focusing on full-body movement, including warm-up and main workout phases with rest periods.
🏃 Guide
This workout is designed for individuals who are overweight and looking to initiate their weight loss journey. It provides a gentle yet effective routine to promote movement and fat loss.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Back Turns
Stand with feet shoulder-width apart and gently twist your torso to the left and right. You should feel a stretch in your back. Ensure to keep your movements controlled to avoid strain.
2
High Knee Twist
Lift your knees alternately while twisting your torso towards the raised knee. You should feel your core engaging. Maintain a steady pace to avoid losing balance.
3
Knee Hugs
Stand and bring one knee to your chest, hugging it with both hands. You should feel a stretch in your glutes and lower back. Avoid pulling too hard on your knee.
4
Heinie Twist
Stand and twist your hips side to side. You should feel a gentle movement in your lower back. Keep your knees slightly bent for stability.
5
Arm Circles
Extend your arms to the sides and make small circles. You should feel your shoulders warming up. Keep your movements smooth and controlled.
6
Side Bends
Stand tall and bend to one side, then the other. You should feel a stretch along your sides. Avoid leaning too far to prevent strain.
7
Donkey Kicks
On all fours, lift one leg towards the ceiling while keeping your knee bent. You should feel your glutes working. Keep your core engaged to maintain balance.
8
Squats
Stand with feet shoulder-width apart and lower your body as if sitting in a chair. You should feel your legs and glutes working. Ensure your knees do not extend past your toes.
9
Bridge
Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling. You should feel your glutes and lower back engaging. Avoid arching your back excessively.
Safety Notes
Consult a physician before starting any new exercise program, especially if you have obesity or related health issues.
Duration: 15m 52s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityOverweight
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
Low ImpactCardioWarm Up
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#15 min#medium length#Low Impact#Cardio#Warm Up#beginner#None#Full Body#low