Are you looking to start a new workout routine? Whether you want to lose weight, get stronger, or tone your body, we’ll provide you with some plus-size workouts that are easy to do. These will help you with your fitness journey by building your cardio, improving your balance and endurance, and strengthening your body. Plus, they are effortless to do and easy to incorporate into your daily routine.
Workouts don’t have to be hard or tedious. You can choose an activity you really enjoy. Finding something you like doing ensures you will establish a routine and stick to it. This will make physical activity less boring and get you out of the “I have to do this” mentality and move you into the “I get to do this” mentality. This is when things become fun, allowing you to lose weight or just have a great workout, making your fitness journey that much easier.
- Walking Routine – This is a great activity that gets you outside into the fresh air and nature. You may want to do some light stretching beforehand and find a pair of comfortable shoes. Walking shoes with proper support and good cushioning will allow you to walk further and put less strain on your joints.
- Start by walking on a flat surface for 10-15 minutes at a slow, steady pace. You should be able to hold a conversation without gasping for air. If you feel comfortable and aren’t winded, pick up your pace.
- Once it becomes easier, gradually start increasing your walking time. You can introduce an incline either on a nearby trail or on a treadmill.
- You can also introduce interval training. This is where you walk at a fast pace for 10 minutes, then go at a slower pace for one minute. Many smartwatches or fitness watches offer this feature so that you don’t end up watching the clock.
- Cool down for 5-7 minutes by returning to a flat surface and reducing your pace.
We often make the excuse that we don’t have time to exercise. Even 10-15 minutes of walking is a great start. Furthermore, you can get creative with it. Park further away from your destination and walk. Take the stairs instead of the elevator or walk to lunch. These are all ways you can get in some exercise. You’ll be amazed at the calories you can burn simply by walking!
2. Strength Training – A lot of people focus on cardio and neglect strength training. While cardio is great for the heart and lungs, you also need to gain muscle strength.
Muscle strength helps with endurance and enables your body to burn fat efficiently, even at rest. Basic activities to strengthen your arms, core, and back can be done with minimal equipment.
- Begin with a light warm-up, such as walking for 5 minutes.
- Step up your activity with 2 minutes of step-ups, 1 minute of a deconstructed burpee, then 30 seconds of side-to-side quick squats.
- Once you have mastered this, do 2 minutes of step-ups with a standing crunch.
- Do a 1-minute deconstructed burpee using a squat at the top.
- Finish with 30 seconds of quick side-to-side squats.
- After this routine has become comfortable, add an extra round. Start with 1 minute of toe-taps followed by 1 minute of a modified plank.
To increase your difficulty, add weights while doing your step-up. Exchange the deconstructed burpee into a fast one and do a jump squat instead of side to side. Instead of toe-taps, do double leg lifts and a plank with the knees up.
3. Swimming Routine – Water exercises are wonderful for those who are overweight or who experience joint pain. Water makes it easier to work out, and without pain, you may discover you can push yourself further than you would during an intense workout. You can do a variety of aquatic exercises, such as swimming, aerobics, and water walking.
- Begin by stretching your arms, back, shoulders, and legs.
- Water walk using a slow, steady pace for 10-15 minutes.
- Try to swim 5 laps of the pool; push yourself if you can. You should be a little breathless yet still able to carry on a conversation. Don’t overdo it.
- Do calf lifts, lunges, and squats in the water if you are able.
This routine takes only one hour in the pool. It will help you loosen and stretch muscles, effectively burn calories, and use interval training to elevate your heart rate. If you suffer from joint pain, water helps to manage the strain physical activity puts on your body.
4. Ride a Stationary Bike – This is the perfect method to increase heart rate, tone your muscles, and improve your overall health. Some bikes have backrests, giving you added support and a more comfortable riding experience. Try incorporating interval training, where you ride hard for 3 minutes and rest for 1 minute.
5. Exercise Using a Ball – When using a regular fitness ball while doing knee lifts, hold the ball over your head. Bring the ball down in front while bringing up one knee to meet it. Return to your start position. Repeat using the other knee. This exercise works out your core.
Other ball exercises include resting your knees on the ball. With the rest of your body, go into a plank/push-up position. Using your core, pull the ball upwards while engaging your stomach muscles. Push the ball back out. Do this 30 times.
In this same position, you can do modified push-ups.
Another exercise is resting on the ball with the small of your back cradled to it. While placing your hands behind your head, engage your core and do 30 crunches. Once you have mastered this, incorporate side crunches as well to introduce some great definition.
6. Do Some Yoga – Some great plus-size yoga exercises include downward dog and cat stretch to strengthen the core and back. These are just a few to get you started. There are others that will improve your flexibility and balance. Noom and Healthi have some great yoga poses to get you started on your journey, and they can be done anywhere.
These are just a few suggestions for plus-size workouts that are easy to do. They don’t put a lot of pressure on your joints, and they make exercising easier, especially if you are just starting out. Find something that you enjoy or get creative with your routine. You will be amazed at how you will enjoy working out and the effects on your overall health.