One Week Beginner Workout Plan For Women To Lose Weight

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Last updated on February 5th, 2023 at 11:08 am

This beginner workout plan for women will help you lose weight and tone your body! During the next week you’ll do pilates, yoga, barre and HIIT workouts and you can do it all at home in 30 minutes or less a day.

Over the years I realized the only thing that keeps me from rolling into a ball and staying inactive at home all day every day is actually taking action before I overthink everything.

Actually doing what I’m supposed to do before I’m ready.

Before I have all the information, all the equipment and all the confidence to do it. I make myself do what I know is good for me.

How to actually start working out

You might not be ready for this workout plan. It might not be a Monday to start new, when you read this. You might not have all the equipment. And you won’t know how many calories you’ll burn with these workouts. You won’t even know whether this workout plan works.

Until you try.

Because what I know is that you’ll burn more calories when you do these workouts than if you just sit on your phone researching.

That whole equipment? You need almost nada here. All you need is 30 minutes in the morning and the willingness to try something you’ve never done before. Because the benefits are enormous.

Benefits of Regular Exercise

  • prevents major diseases like cardiovascular diseases, cancer and neurodegenerative diseases
  • builds muscle strength and is good for your bone health
  • improves your mood
  • makes you more productive
  • improves your memory
  • helps you look good

via Karolina Grabowska

Can You Lose Weight With Exercise?

If you want to add more exercise into your daily routine not only to improve your physical and mental health but because you also want to lose weight, you would need to change your diet as well.

Trust me, I’ve tried losing weight with tons of exercise and without changing my diet, it does not work. A high-intensity 40-minute workout somehow didn’t cancel out the 2 snickers I ate after. Go figure.

Exercise is great for your health, but when it comes to weight loss it makes around 20% of it. The other 80% is what and how much you eat every day. As a general rule, you should limit processed foods and sugar, start eating more real whole foods, drink a lot of water and stop overeating.

You would need to start cooking more often, go grocery shopping and trying out new recipes. Eating out when you’re trying to slim down, in the beginning, is not a simple task. If you need more tips about how to start eating healthy, you can read my clean eating for beginners guide here.

About The Beginner Workout Plan For Weight Loss

You’ll do 20-30 minutes of exercise every morning or whenever you have time. And you’ll try Pilates, Barre, Yoga and cardio and even have one active rest day. Feel free to do the yoga routine again on that day if you want.

This workout plan is low-impact and suitable for beginners. For women, who might have worked out before, but stopped and need to build strength again.

If you’re a COMPLETE Beginner, make sure to try this free workout plan first.

The great thing about this plan is that you can do these workouts at home, whenever you have time. You don’t need a gym membership, you don’t really need fancy clothes or to even wash your hair. Ok, wash it if you want.

After The First Week Of The Beginner Workout Plan

Give this workout plan a go for one week and see how you feel. If you feel good doing it and still find it challenging, try it for one more week. If you don’t like every workout in this routine, do the ones you like more often and don’t do the ones you dislike.

Things to keep in mind:

  • If a workout is too intense for you – modify and go at your own pace.
  • Make sure you drink enough water to stay hydrated
  • Have fun!

Please consult with your doctor, before starting this or any other exercise regimen!

One Week Beginner Workout Plan To Lose Weight

So, let’s get started with this one-week beginner workout plan for weight loss!

Day One: 20-Minute Pilates Workout

Starting strong with this 20 Minute Pilates for a Leaner, Longer, Stronger Body by Dreamingreen that I absolutely love. It’s fun and challenging at the same time. You’re training your whole body with this one – abs, arms, neck, legs, butt – everything.

Day Two: Beginner Cardio Workout

On day two we’re doing this 15-Minute Beginner’s Cardio Workout by POPSUGAR Fitness twice. That’s right two times to make 30 minutes. This is a low-impact workout, which means you won’t be jumping around too much. But it doesn’t mean you won’t be sweating either.

Day Three: Energizing Yoga

We’ll start day three with an energizing yoga workout by YOGATX. I love all of their videos (especially for neck and shoulders) and this is a great workout to start your day with. You also get to recharge and stretch your muscles for a day.

Day Four: Pilates Routine For Beginners

Time to strengthen the core with this pilates routine for beginners by eFit30. Pilates is a great way to build strong and lean muscles using just your body weight.

Day Five: HIIT Workout For Beginners

On day 5 we’re gonna sweat with this HIIT Workout for Beginners by jessicasmithtv. I am not a big fan of HIIT, but I’ve recently started doing it again. HIIT has many benefits for your cardiovascular health and helps you burn fat!

Day Six: Barre Workout

We trained the abs and we burned some fat, now it’s time to tone the legs and the butt with this awesome barre workout by FitnessBlender. You’ll need a chair that you can hold on too, but this workout is just great. I only recently discovered barre and I love it! To me it feels like a standing Pilates.

Day Seven: Rest

Now it’s time to relax and have some fun outside. Go enjoy your rest day!

I hope you enjoy this one week beginner workout plan for weight loss and I truly hope these seven days help you turn exercise into a daily habit!

More Healthy Lifestyle Tips For Beginners:

  • How to start eating healthy when you aren’t motivated, rich or famoous
  • One week Pilates challenge
  • 7-Day workout plan for complete beginners

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