beginner gym workout for weight loss
Share Post :

4 Week Beginner Gym Workout For Weight Loss

Are you trying to lose weight, but to no avail? This beginner gym workout for weight loss plan is for you!

Losing weight can be a challenging task. However, you can reach your goals and feel better with proper guidance, a balanced diet, and effective workout plans.

Expert fitness trainers offer practical advice and develop a positive approach towards weight loss workout plans for beginners.

Rather than pressurizing yourself with intense workouts and crash diets, create healthy and sustainable habits you can stick with long-term.

Also, being stress-free, and finding activities you genuinely enjoy are proven effective for weight loss.

This article will share an actionable 4 week weight loss workout plan for beginners to lose body fat and build muscles.

Let’s crush it!

Understanding The Importance Of Diet For Weight Loss

The key to weight loss and getting long-term results is calorie control.

Calories are the fuel for your body.

If you consume more calories than you burn, the excess calories are stored in your body as fat.

To lose weight, fitness experts recommend going into a calorie deficit diet where you consume fewer calories and burn more.

For example, you want to burn 2000 calories a day through exercise and a balanced diet. Burning 2000 calories a day is possible through a calorie deficit.

You can aim to consume 1500 calories daily to burn 2000 calories, or as your healthcare professional suggests.

This way, incorporating a balanced diet into your daily routine is important for your body to function without excess fat storage. It also promotes healthy and sustainable fat loss.

 gym workout plan for weight loss beginners

What Nutrition Should Be Taken for Weight Loss?

If you’re trying to lose weight, your dietician would suggest you a nutrient-dense diet. This will allow you to feel full and energized for long periods.

Here’s a basic guideline:

  1. Protein: Proteins are your best friend in weight loss. It helps build muscle and burn more calories. For weight loss, you should eat 0.8 to 1 gram per pound of your body weight in the form of lean meat, fish, legumes, red beans, and tofu.
  2. Good fats: Incorporate healthy fats in your diet in the form of nuts, olive oil, avocados. Good fats are great for taste buds and also regulate hormones.
  3. Carbs: To lose weight, avoid refined carbs. Instead, go for complex carbs. For example, fruits, whole grains, and vegetables. It provides quick, sustained energy. It is important to plan your meals around lean protein, good fats, and carbs. For carbs, choose healthy and whole-grain options.
  4. Trainers Tip: Prioritize a flexible approach to calorie control and allow yourself occasional treats. Do not over obsess and track your weight loss progress weekly for guidance.

How Does Combining Nutrition Control With Exercise Help Your Weight Loss Journey?

A balanced diet and exercise go hand in hand during your weight loss transformation journey. Therefore, it is crucial to focus on unprocessed items, rich in fiber, including fruits, whole-grain bread, and lean protein.

Here’s how the perfect combo of nutrition control and exercise help in your weight loss journey.

Balance Calories

Nutrient-dense diet creates a calorie deficit for weight loss. While exercise burns your calories, making it 2x times easier and faster to lose weight as compared to workout alone.

Muscle Mass

Strength training builds muscles. Muscles boost your metabolism and help to burn more calories even at rest.

Therefore, combining a healthy and balanced diet with exercise promotes sustainable weight loss and positively impacts your body metabolism for faster and more effective weight loss.

What Factors Impact Your Weight Loss Journey Apart From Exercise And Nutrition?

Regular workouts and a balanced diet are the stepping stones for a sustainable weight loss journey.

But some other factors also play a crucial role.

gym routine for weight loss

Health Assessment

Starting the gym for the first time or starting any new workout plan? Consult with your doctor or dietician!

If you have underlying health conditions, such as PCOS, thyroid disorders or diabetes, it can influence your weight management.

Your dietician or doctor might suggest you initial check-ups to discuss your weight loss goals and health concerns.

Stay Hydrated

Stay hydrated, and drink at least 8 glasses of water a day for better performance, metabolic boost, waste removal, and reduced calorie intake.


Fitness experts recommend getting 8 hours of uninterrupted sleep for effective weight loss.

A study from UChicago Medicine suggests that individuals who increase their sleep duration during weight loss reduce their caloric intake by an average of 270 Kcal per day.

Rest And Recovery

Prioritize rest over anything if you’re trying to lose weight.

Get enough sleep, take rest days during the workouts, and make sure you’re allowing your body to completely heal and recover from your previous grind.

Taking rests between the workouts ensures a healthy and sustainable fitness journey.

How Can You Structure Your Weight Loss Gym Workout Plan

As a beginner, it is important to structure your weight loss gym workout routine to avoid discouragement and disappointment.

  1. First of all, start smart and small. Focus on beginner-friendly workout plans to warm up your body. Avoid complex, advanced programs that influence your body negatively.
  2. Focus on basic exercises to target major muscle groups. For example, core exercises, squats, planks, lunges, and rows.
  3. Maintain good form and lift weights that challenge you. Avoid overdoing the weights to prevent injuries.
  4. Let your body breathe and be accustomed to a new routine. Start slow and increase your pace and intensity gradually.
  5. Remain active throughout the day apart from your gym hours. Take the stairs instead of an elevator and walk to the nearest grocery store.

Understand Which Gym Workout Helps Best In Weight Loss

Knowing the right gym workout for weight loss is crucial because it allows you to:

  1. Focus on a single workout plan
  2. Be motivated throughout your weight loss journey
  3. Be consistent and persistent with your workout plan

Expert trainers believe the best workout plan is a powerful combination of cardio and strength training for weight loss

Why is Strength Training Important for Fat Loss?

Strength training is crucial for weight loss just as cardio. That’s because strength training builds muscles and muscles burn calories.

If you have more muscle mass, you’re going to lose more calories.

Furthermore, if you have insulin sensitivity, strength training can help improve it, which makes your body more efficient at using glucose for energy.

Strength Training VS. Cardio—What’s the best for weight loss?

Cardio and training are a deadly combo for weight loss. However, they both work in different ways.

Cardio training helps burn calories during your workout sessions. Whereas, strength training helps build muscles that are fat-burning machines and boost your metabolism for long-term fat loss.

An effective workout plan should incorporate cardio and strength training along with a balanced diet to achieve weight loss goals.

weight loss workout plan

How to Set Realistic Weight-loss Goals?

Imagine this:

You weigh around 190 pounds right now. But your target weight according to your BMI is 150 pounds. You have finally decided to join the gym to lose at least 10 kgs in a month.

Day in, day out, you’re working out, going into a calorie deficit, drinking more fluids… but still, after a month you did not achieve your target weight! How disheartening!

Finally, you end up asking yourself, “What did I do wrong?” The answer is, your expectations…

According to Medicover Hospitals, two major things discourage people trying to lose weight:

  1. Not having a solid, realistic weight loss plan.
  2. Being impatient.

Weight loss is a journey, not a marathon. You will always be successful if you follow the right workout plan and set realistic goals for yourself.

In this guide, we will help you set SMART goals for your weight loss journey:

SMART weight loss goals are:

  1. Specific: I want to lose 15 pounds to get to my target weight
  2. Measurable: I will track my progress through weight scale, body measurements, and photos every 4 weeks or every Monday.
  3. Achievable: I aim to lose 2 pounds every week.
  4. Relevant: I will take a balanced diet to improve my overall health and fitness.
  5. Time-bound: I will lose 15 pounds within 6 to 7 months.

Trainers Tip: Always consult a personal trainer or registered dietician to get a personalized plan based on your fitness goals and health conditions.

4-Week Repeatable Weight Loss Workout Plan

If you didn’t have a guidebook to a beginner-friendly weight loss plan, you do now!

In our 4 week repeatable and free weight loss plan for beginners, we’ll focus on a balanced approach to weight loss. It includes cardio and strength training with flexibility and rest.

This effective workout plan includes:

Brisk Walking

According to Healthline, If you walk for one hour each day, you’ll burn calories and ultimately lose body fat.

In our weekly workout plan to lose weight, we will walk briskly for at least 45 minutes, starting at a comfortable pace to get us to sweat lightly.

The goal is to walk at a comfortable pace to elevate our heart rate slightly.

Circuit Training

Circuit training workout is an effective combo of cardio and strength training in a fast-paced circuit. This beginner weight loss workout plan is ideal for novice gym goers.

You can perform various exercises in a circuit that includes:

  1. Jumping jacks (30 seconds)
  2. Squats (30 seconds)
  3. Push-ups (30 seconds)
  4. High knees (30 seconds)
  5. Lunges (30 seconds)
  6. Plank (30 seconds)
  7. Mountain Climbers (30 seconds)
  8. Dumbbell rows (30 seconds)

Important tips to remember:

  • Perform each exercise for at least 30 seconds as a beginner
  • Rest for 15 seconds before the next exercise
  • Repeat the circuit for 3 times.

Note: You can add or remove any exercise as per your liking and body needs.

Are you ready to lose some pounds? Let’s go!

Get. Set. Go!

4-Week Repeatable Weight Loss Workout Plan

WEEK 120 minutes of brisk walking or light jogging2 sets of 10 reps each: Bodyweight squats, Wall push-ups, Dumbbell rows (lightweight), Plank (20 sec)Light stretching or yoga20 minutes of cycling or swimming2 sets of 10 reps each: Lunges, Dumbbell shoulder press (lightweight), Bicep curls (lightweight), Plank (20 sec)20 minutes of brisk walking or light joggingRest
WEEK 225 min brisk walking or light jogging2 sets of 12 reps each: Bodyweight squats, Wall push-ups, Dumbbell rows (lightweight), Plank (25 sec)Light stretching or yoga25 minutes of cycling or swimming2 sets of 12 reps each: Lunges, Dumbbell shoulder press (lightweight), Bicep curls (lightweight), Plank (25 sec)25 min brisk walking or light joggingRest
WEEK 330 minutes of brisk walking or light jogging2 sets of 15 reps each: Bodyweight squats, Wall push-ups, Dumbbell rows (lightweight), Plank (30 sec)Light stretching or yoga30 minutes of cycling or swimming2 sets of 15 reps each: Lunges, Dumbbell shoulder press (lightweight), Bicep curls (lightweight), Plank (30 sec)30 minutes of brisk walking or light joggingRest
WEEK 435 min brisk walking or light jogging2 sets of 15 reps each: Bodyweight squats, Wall push-ups, Dumbbell rows (lightweight), Plank (35 sec)Light stretching or yoga35 minutes of cycling or swimming2 sets of 15 reps each: Lunges, Dumbbell shoulder press (lightweight), Bicep curls (lightweight), Plank (35 sec)35 min brisk walking or light joggingRest

When will I See Results from a Weight-loss Exercise Plan?

A beginner weight loss workout plan combined with a balanced and nutritious diet provides results in a few weeks.

However, to lose weight, you must burn more calories than you consume.

According to Health, if you workout for 7 to 8 minutes weekly, you can lose about 7% of your body weight in four months.

How to Track Your Progress?

Keeping track of your weight loss is crucial to stay motivated and accountable.

Fitness experts suggest weighing yourself at the same time each week.

The best time to weigh yourself is in the morning before breakfast.

You can track your weight loss through:

  1. Weight scales
  2. BMI healthy weight tracker
  3. Taking body measurements of your waist, hips, chest, arms, upper thighs
  4. Taking photos to feel the difference in your body weight and face fat

Please note: Your body weight can change daily due to hormones and body fluids.

Therefore, fitness experts do not recommend weighing yourself daily. Instead, go for weekly weight loss tracking to stay motivated.

Final Thoughts

Following a beginner-friendly workout plan for weight loss should be easy and achievable. Especially if you have set the right and realistic goals for your weight loss journey.

By following a simple yet highly effective gym workout plan for weight loss, you can lose considerable weight in 4 weeks. Provided that you follow a complete diet plan with a good amount of fiber and supplements.

By following this workout plan daily, you may not see the results instantly. That’s because you’re generally losing weight in inches§… and that too is great progress.

Aim to go slow in the start, and gradually increase the pace and intensity of your workouts for a transformative weight loss journey.


What should a beginner do to lose weight at the gym?

A beginner should make up their mind to join the gym and follow the workout plan religiously. Setting SMART goals is a great start to the weight loss journey.

Also, it is essential to hire a personal trainer to guide proper form, create a customized plan, and provide motivation.

How to start a gym routine for weight loss?

Starting a gym routine for weight loss may sound daunting. However, things get easy through proper planning and building the right form at the gym with your trainer.

It is also important to start slow and increase the intensity and pace of your workouts as you get stronger gradually.

Is 30 minutes at the gym enough to lose weight?

Yes, 30 minutes at the gym is enough to lose weight through cardio combined with strength training.

How do I start losing belly fat at the gym?

There’s no such thing as spot reduction in the fitness vocabulary. However, sometimes, belly fat can be tamed with a perfect combo of diet and exercise at the gym.

Your gym trainer might suggest a combination of cardio and strength training for belly fat loss.

According to Healthline, restricting your sugar intake and doing aerobic exercise (cardio) help in reducing belly fat.

How much weight will I lose if I workout 30 minutes a day for a month?

If you work out for 30 minutes a day weekly, you can lose two pounds a month. However, it totally depends on your body’s metabolism.

How long does it take to lose 20 pounds?

You lose about 1 pound a week through proper workout and diet. Therefore, you can lose 20 pounds in 5 months.

However, if you’re losing 2 pounds a week, expect to lose 20 pounds in 2 ½ months.