When planning your beginner workouts, especially quick in-home workouts, consider this. The best weight loss exercise you can do to lose weight is a cardiovascular (cardio) exercise for 30 minutes or more at one time.
Besides running, cardio exercises are low impact on your body so you can do them most days of the week, you don't require much technique training and are great for easy home workouts. It can be done by everyone, anytime and anywhere.
The cardio exercise that most people choose is running 🏃♀️ 🏃♂️ . There is nothing wrong with running IF you are an experienced runner and have good technique.
Why running isn't the best exercise for beginners?
Running isn't the best choice for beginners, because it is a form of what we call, an eccentric landing exercise. Eccentric landing exercises are exercises where the impact of the load generated by the movement, is absorbed by your body in excessive amounts when your feet land on the ground.
In running, it’s a one-foot land, one-foot land, you never have two feet on the ground so you absorb your entire body mass plus gravity all on one foot. Ouch!
Plus, you repeat this hundreds of times because you are going for 30 minutes or more and exercising to fatigue. This is a recipe for all types of injuries.
Injuries aside, the eccentric landing will cause plenty of soreness through your thighs, and glutes and you’re more likely to get shin splints which means you may have to stop training to recover and take more recovery days off than you plan.
In addition, if you’re not landing properly when you run, it’ll result in knee problems that can develop into back or shoulder ailments as well!
These issues also apply to a jog and even walking. If you’re not used to the exercise or don’t have the correct technique, you’ll have the same problems as running.
I do want to acknowledge that there are beginners who could just run and lose weight and do it long-term, but there are very few in this category.
What are the best weight loss exercises?
Anytime you are going to your limits of fatigue, you want to start with exercises that are mostly concentric-based.
Concentric-based exercises are exercises where you push the load but never land and absorb the pressure.
Examples include our PT-led high-intensity interval training (HIIT) and our PT-led resistance-based circuits called Feel Good and Wake Me Up. These workouts use cardio and resistance-based exercises where you push the load but do not land and absorb the pressure like squats and overhead presses.
Our supervised boxing classes are effective as well because, even though you do land and absorb pressure when you punch, the amount of impact is much less than running because there's no one-foot landing for hundreds of steps. Furthermore, our team of professional Boxing Trainers focus on technique and ensures good form is maintained throughout the session.
Cycling/bike riding is another great alternative because you’re mainly pushing the pedal but never landing and absorbing pressure. Another outdoors exercise is walking or running up a hill.
The beauty of these abovementioned exercises is that you can do a quick workout and not have to spend hours to get weight loss results. Furthermore, you can do most of these exercises as quick home workouts.
When you walk or run uphill and stairs, you are pushing off the ground not landing and absorbing the impact
Riding a bike - You’re mainly pushing the pedal but never landing and absorbing pressure
What exercise do you currently use to lose weight?
So, if you’re looking for beginner workouts and weight loss exercises for home, we recommend starting with supervised cardio workouts like our online HIIT sessions, and our Feel Good and Wake Me Up weight circuits. Also, cardio exercises like cycling and uphill running or walking are great. These exercises are gentle on the body and can be done by beginners of any age.
If you’re going to use eccentric landing exercises like running and walking as a beginner, progress your volume slowly. If you’re not used to running/walking a long distance, start with 10 minutes and then slowly progress to more.
What exercise do you currently use to lose weight? Let us know by contacting us – we’d love to help you on your weight loss journey with a complimentary consultation with one of our friendly and highly experienced Trainers.