Best Gym Workout for Beginners to Lose Weight in 2020

gym workout for beginners to lose weight male

Do you have a weight problem? Are you looking for the best gym workout for beginners to lose weight? This article will help you find solutions to your health problems. Talk about being overweight or obese, is the most major health problem in the world today. This can affect anyone, male or female, and any age. Being overweight can increase the risk of developing various problems. Heart disease, diabetes, high cholesterol, high blood pressure, sleep disorders are examples. And of course, it affects your life expectancy.

Besides dieting, a good way to lose weight and maintain after ideal is to change your lifestyle such as starting exercise at the gym or home. Exercise is important, because it burns calories and plays an important role in weight loss. Also, it can help reduce your negative health risks.

Exercise has also been linked to many other benefits, such as improving mood, and including getting stronger bones. When you start a weight loss program, it means you will get out of your comfort zone. You need to know that exercise for fat loss generally requires a lot of energy because it will drain physically and mentally. Therefore, make sure to pair your exercise with a healthy diet and get enough rest. So are you ready?

Best Gym Exercises for Beginners to Lose Weight.

1. Cardio.

It is known for being a good exercise for burning calories. This is one of the best exercises for beginners and you can do it at home. Try to start your exercise routine 5-10 minutes on the ellipse. Pedal slowly with light resistance for 5 minutes to warm up. Keep pedaling for 20 minutes, and increase your speed. Then slow down for 5 minutes afterwards, when cooling.

gym workout for beginners to lose weight at home

Cardio activity will help burn fat, increase metabolism, and increase strength. There are still many cardio exercises that are just as effective, such as jumping, running, or swimming. So, try now which one you like!

2. High-Intensity Interval Training (HIIT).

HIIT is an exercise that alternates in periods of intense effort with periods of recovery. You are required to work hard in a short time and can push yourself to burn more calories than if you only stay at a steady pace while exercising.

gym workout for beginners to lose weight female

Besides saving time, this is also more effective for fat removal than regular exercise. A study found those people who do interval training lose 28.5 percent more fat mass than those who are accustomed to doing steady exercises with moderate intensity. HIIT is very challenging, therefore the body needs to expend more energy to repair and restore.

Also, HIIT can be integrated and easily done with a cardio machine. If you want to combine HIIT with running on a treadmill, the steps are:

  • Warm-up first with easy steps for 5 minutes.
  • Increase the speed to be very fast for 1 minute.
  • Return to the start step easily (4 mph) for 2 minutes.
  • Repeat two intervals 5 times, trying to work a little harder at each of your sprint intervals.
  • Cool the body slowly steps for 5 minutes.

3. Squat.

A squat is a combination of weight exercises with aerobic activity. It is the most effective calorie burner as well as forming your lower back and works on almost every muscle in the body.


By lifting the body’s weight, it will increase your body’s endurance and strength. Besides, using weights when squatting can increase the intensity of exercise which ultimately accelerates metabolism and increases lean muscle mass.

Read more: 10 Best Weighted Bar Exercises for Your Home Gym

4. Bench Press.

Your muscles burn more calories than fat. That means, when you build muscle, your exercise becomes more effective, and ultimately more calories can be burned.

bench press

A bench press is a gym workout for beginners to lose weight that can help build healthy muscle tissue while increasing your strength. Adding a few bench press sets might not affect your goals. However, if you combine it with other exercises as part of your daily program. Of course, this will help you become leaner.

5. Deadlift.

Deadlift exercises target many muscles throughout the body including the shoulders, hamstring, glutes, quadriceps, and calf muscles. This is a useful exercise for developing the strength of your body. For those of you who want to lose weight, doing a heavy deadlift several times a week will be able to help. Challenge yourself with a heavy burden to help increase muscle mass. Over time, this will help increase metabolism and make your body more efficient at burning calories.


If you are only interested in weight loss and do not want to change and build muscle, using lightweights may be more suitable for you. But you should try to do a higher repetition. Of course this requires a lot of time to do in each set. This is what will increase calorie burning from exercise, and increase good chances to lose weight just by using deadlift. Give a target for your practice, 15-20 reps in 2 to 4 sets. Do deadlifts as much as two to four consecutive days in a week.


If you want to lose a lot of fat and achieve your desired goals, you need to use smart exercise methods. Combining HIIT exercise with strength, can increase metabolic conditioning, and help you burn more calories. Therefore, we hope that the best gym workout for beginners to lose weight can have a positive impact on your efforts in achieving fitness goals.

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