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Plus-Size Workouts: How to Burn Calories and Feel Great Without Overdoing It

Starting an exercise regimen can be fun – you’re all pumped up to make a difference in your body and feel more confident. This is particularly true when you’re plus-sized. Following an exercise plan and aligning it with dietary changes can make you feel better, improve your mood, and enhance your overall health.

It’s usually the fear of judgment from others that keeps people from going to a gym or a training program. The stigma that is associated with larger body types crushes their self-esteem and makes them reluctant to even try. For example, a survey of more than 2,000 people in the UK found that 58% (or 3 out of 5) had experienced weight-related shaming at some point in their lives. The same is true for people in the rest of the world. In fact, the negative perceptions related to weight are even higher in some countries.

The desire to become healthy by shedding a few extra pounds compels some people to look for plus-sized workouts. But how do you start working on a routine if you’re a plus-sized beginner? Use our guide below to select a workout you’ll enjoy – one that matches your interests, routine, and fitness level.

What Is an Effective Plus-Size Workout?

The best plus-size workout is the one that’s a blend of strength, endurance, and mobility (1). Moderate-intensity cardio exercises such as brisk walking combined with strength training, which covers multiple muscle groups, can be classified as an effective plus-size workout routine. Here are some goals that you may have when starting an exercise regimen:

Overall Fitness

The Centers for Disease Control and Prevention (CDC) recommends the following exercise guidelines for adults:

  • Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking.
  • Alternatively, perform 75 minutes of vigorous-intensity aerobic activity per week, such as running.
  • Include muscle-strengthening activities, such as weightlifting, on at least two days per week to promote muscle development.

Weight Loss

Many individuals adopt a well-rounded exercise routine to support weight loss. Achieving and maintaining a healthy weight requires a commitment to physical activity, together with other lifestyle factors, such as a nutritious diet and adequate sleep. However, it’s essential to prioritize overall well-being and avoid unhealthy weight loss methods.

Research has indicated that individuals who have a positive body image are less likely to engage in harmful weight loss practices than those who are dissatisfied with their appearance (3). Developing a healthy relationship with your body can foster sustainable weight management.

A combination of aerobic and strength training exercises is most effective for achieving long-term weight loss. Even plus-size yoga can contribute to fat loss and muscle retention, as long as you remain consistent and focus on your progress rather than external judgments.

Mental Health

Exercise can lift your mood and relieve stress (4). Karmel Choi, a clinical and research fellow at Harvard T.H. Chan School of Public Health, found that individuals who engage in regular physical activity experience a 26% lower risk of developing depression (5).

Weight stigma or bias against individuals with larger bodies negatively impacts mental health and can create barriers to exercise. Research has suggested that shifting the focus from weight loss to movement as a source of empowerment can reduce the anxiety that surrounds physical activity.

How Should a Plus-Size Person Start Exercising?

Before beginning an exercise routine, it’s advisable to consult your doctor to ensure readiness for physical activity, particularly if you’re managing any health conditions or taking medications with potential side effects.

Proper workout attire, such as supportive footwear, can enhance comfort and performance. Starting with low-impact exercises and gradually increasing the duration and intensity is the key to preventing injury and building endurance. Walking, cycling, swimming, and water aerobics are excellent joint-friendly options. Strength training, such as seated leg lifts and modified push-ups, can further support overall fitness.

Rest and recovery are essential for long-term success. Adjusting workouts as needed, incorporating rest days, and seeking social support through workout groups can help maintain motivation.

Research in The American Journal of Clinical Nutrition found that only 20% of individuals with excess weight successfully lose at least 10% of their starting weight and maintain it for a year or longer (6). Therefore, consistency and a positive mindset are essential if you are to make sustainable progress.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

What Is the Best Way to Start Exercising to Lose Weight?

There’s no universal approach to weight loss, as individual factors such as age, gender, medical history, and body type influence outcomes. However, key principles for success include:

  • Gradually increasing activity levels by no more than 10% per week.
  • Seeking medical guidance if you’re managing health conditions.
  • Combining cardiovascular exercise to burn calories with strength training to increase muscle mass and metabolism.
  • Exercising regularly, even in short sessions.
  • Incorporating movement into daily routines, such as opting for the stairs over the elevator.

A study published in Obesity Reviews emphasized the importance of psychological factors in regulating physiological processes that contribute to weight loss (7). Entering a fitness journey with a positive mindset can enhance your long-term success.

Read more: I Want to Be Skinny: 6 Science-Backed Strategies for Fat Loss

What Is an Effective and Safe Plus-Size Workout Plan?

An effective plus-size exercise plan is customized for those who perform it. It considers their BMI, age, gender, and medical conditions (if any). The beginner-friendly workout plan below can be a general starting point for some, but make sure you consult your doctor to find your best starting point:

Day 1: Low-Impact Cardio (30-40 minutes)

  • Brisk walking (outdoors or on a treadmill) for 20-30 minutes
  • Stationary biking at a light resistance for 10-15 minutes
  • Cool-down stretches for 5 minutes

Day 2: Full-Body Strength Training (20-30 minutes)

  • Seated shoulder presses using light dumbbells, 2 sets of 10 reps
  • Chair-assisted squats, 2 sets of 10 reps
  • Resistance band exercises for arms and legs, 2 sets of 12 reps
  • Gentle stretching for 5 minutes

Day 3: Active Recovery and Mobility (20-30 minutes)

  • Yoga or stretching session for 20 minutes
  • Light walking or simple mobility exercises for 10 minutes

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Day 4: Low-Impact Cardio (30-40 minutes)

  • Swimming or water aerobics for 30 minutes (if available)
  • Walking with short bursts of speed for 30 minutes
  • Dance workout for 20-30 minutes

Day 5: Strength Training (Core and Lower Body) (20-30 minutes)

  • Seated leg lifts, 2 sets of 12 reps
  • Glute bridges, 2 sets of 10 reps
  • Side leg raises, 2 sets of 10 reps per side
  • Cool-down stretches for 5 minutes

Day 6: Fun and Flexible Movement (20-30 minutes)

  • Zumba or dance workout for 20-30 minutes
  • Leisure walking or gentle cycling for 30 minutes

Day 7: Rest and Recovery

  • Deep stretching or foam rolling for 15-20 minutes
  • Gentle walk if you feel up to it

Most of the exercises above are easy to perform at home. You can increase the intensity of these exercises to enhance their effectiveness if you feel you have more stamina. 

If you’re a beginner in the exercise world, you shouldn’t opt for extreme programs such as the 21-day fat loss challenge. Instead, consistency should be your goal in the early days. As your fitness level increases, you can increase the speed and intensity of your workouts.

Is Working Out Alone Enough for Weight Loss as a Plus-Size Person?

Exercise alone is unlikely to produce significant weight loss. According to Heather Mangieri, the spokesperson for the Academy of Nutrition and Dietetics, dietary modifications play a larger role in weight management. Common dietary pitfalls include:

  • Binge eating, even with healthy foods, which can prevent weight loss.
  • Eating too quickly, which can hinder the body’s natural satiety signals.
  • Insufficient protein intake, which affects hunger hormones and metabolism.
  • Inadequate sleep, which has been linked to weight gain.
  • Excessive sugar consumption and a reliance on processed foods.

Underlying medical conditions can also impact weight loss. Consulting a healthcare provider can help you identify potential barriers.

Read more: Real Food Diet: A Perfect Plan For Weight Loss

How Long Does It Take a Plus-Size Person to Get Fit?

The time it takes for a plus-size person to get fit will depend on several factors, such as their current fitness level, exercise routine, diet, and consistency. Getting fit isn’t just about losing weight, it also includes improving strength, stamina, and overall health. Here’s what to expect:

  • 4-6 weeks: Increased energy, stamina, and strength.
  • 1-2 months: Noticeable weight loss at a rate of 1-2 pounds per week.
  • 3-6 months or longer: Muscle building and body reshaping.

The key to getting fit is consistency. Everyone’s journey is different, so rather than rushing results, you should focus on making small, healthy changes you can stick with in the long term. Fitness isn’t a race, it’s a lifestyle!

How Much Weight Will I Lose if I Exercise for 30 Minutes a Day?

The amount of weight you can lose by exercising 30 minutes a day will depend on a variety of factors, including your current weight, activity intensity, diet, metabolism, and overall lifestyle. While regular exercise contributes to calorie burn and improved fitness, weight loss isn’t solely determined by the time you spend working out.

For example, walking at a moderate pace for 30 minutes may burn approximately 150 calories for one person, while another may burn more or less depending on their body composition and effort level. Strength training, high-intensity workouts, and activities that engage larger muscle groups can increase calorie expenditure and improve metabolism over time.

However, exercise alone is often not enough for significant weight loss. Nutrition plays a crucial role and maintaining a calorie deficit – consuming fewer calories than you burn – is essential. In addition, factors such as sleep, stress levels, and hormonal balance influence weight loss progress.

Rather than focusing solely on how much weight can be lost through exercise, it’s more beneficial to view physical activity as part of an overall healthy lifestyle. Improving fitness, building strength, and enhancing well-being should be your primary goals, with weight loss being seen as a potential side effect of consistent healthy habits.

Frequently Asked Questions

  • Should I do squats if I'm overweight?

Yes, if you’re overweight, you can still do squats. They’re excellent for strengthening your lower body and can help with weight loss. It’s important to start with the correct form and make adjustments if needed. If you have any concerns about your joints or movement, it’s best to check with a doctor before you start any new workout routine.

  • What is the 3-2-1 hourglass method?

The 3-2-1 hourglass method is a workout plan that aims to shape an hourglass figure. It includes three lower-body exercises, two upper-body exercises, and one core exercise in each session. This routine helps build and balance muscle in the areas that create an hourglass shape.

  • Has anyone lost weight walking 10,000 steps a day?

Yes, many people have lost weight by walking 10,000 steps a day. This helps burn calories and can lead to weight loss when paired with a healthy diet. However, results differ for everyone and can depend on factors such as eating habits and metabolism.

  • What is the best time of day to work out?

The best time of day to work out depends on individual preferences, lifestyle, and fitness goals. Research has suggested that exercising in the morning may help with consistency as it reduces the likelihood of schedule conflicts and boosts energy levels for the day. Morning workouts may also support weight loss by encouraging better food choices and improving metabolism.

However, some studies have indicated that afternoon or early evening workouts (between 11 am and 5 pm) could be more effective for performance, strength, and endurance, as body temperature and muscle function tend to peak later in the day (12). Ultimately, the best time to exercise is whenever you feel most energized and can stay consistent, as long-term adherence to a routine is more important than what time of day you work out.

The Bottom Line

Fitness is a lifelong journey, not a race. While many celebrities and influencers share dramatic weight loss transformations, it’s important to pursue sustainable and health-focused goals. Being plus-size isn’t a flaw, and confidence plays a key role in self-perception. However, prioritizing physical health through movement and balanced nutrition can enhance your overall well-being. The best time to start is now!

DISCLAIMER:

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.

BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.

You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.

SOURCES:

  1. Adaptations to Endurance and Strength Training (2018, pmc.ncbi.nlm.nih.gov)
  2. Adult Activity: An Overview (2023, cdc.gov)
  3. Body Dissatisfaction, Eating Styles, Weight-Related Behaviors, and Health among Young Women in the United States (2022, pmc.ncbi.nlm.nih.gov)
  4. The Effects of Stress on Physical Activity and Exercise (2014, pmc.ncbi.nlm.nih.gov)
  5. More evidence that exercise can boost mood (2019, health.harvard.edu)
  6. Long-term weight loss maintenance (2005, sciencedirect.com)
  7. Determinants of weight loss maintenance: a systematic review (2019, pubmed.ncbi.nlm.nih.gov)
  8. A Single Day of Excessive Dietary Fat Intake Reduces Whole-Body Insulin Sensitivity: The Metabolic Consequence of Binge Eating (2017, pubmed.ncbi.nlm.nih.gov)
  9. Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-analysis (2019, pubmed.ncbi.nlm.nih.gov)
  10. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss (2020, pubmed.ncbi.nlm.nih.gov)
  11. Nutrition, metabolism, and cardiovascular diseases: NMCD (2021, ncbi.nlm.nih.gov)
  12. People who exercise in the afternoon live longer, study finds — but morning workouts may burn more fat (2023, businessinsider.com)
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