Starting an exercise routine can be intimidating, especially if you’re dealing with obesity.
But the truth is that exercise is essential for both weight loss and overall health.
The good news is, there are plenty of exercises that are perfect for beginners, regardless of your current fitness level.
In this blog post, we’ll be discussing 18 exercises that are perfect for obese beginners.
These exercises are low-impact, easy to perform, and can be done at home or in a gym.
We’ll also provide facts and information on the benefits of each exercise, as well as any precautions you should take before starting.
With the right attitude and dedication, anyone can start an exercise program and see results.
How should an obese person start exercising?
Set realistic and specific goals:
Determine what you want to achieve through exercise and set specific, measurable, achievable, relevant, and time-bound (SMART) goals.
For example, if your goal is to improve cardiovascular fitness, you could set a goal to be able to run a 5k in 8 weeks.
Create a plan:
Develop a plan that includes the type, frequency, and duration of exercise that you will do.
For example, if your goal is to improve cardiovascular fitness, you could plan to run 3 times a week, starting with 20 minutes and gradually increasing to 30 minutes for 8 weeks.
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Start slow:
If you haven’t been physically active in a while, it’s important to start slowly and gradually increasing the intensity and duration of your workouts.
For example, if you’re just starting to run, begin by walking for 10 minutes and then slowly increasing to a run-walk interval of 1-minute running and 2 minutes walking.
Get the green light:
Consult with your doctor before starting an exercise program, especially if you have any health concerns.
Variety is the spice of life:
Mixing up your workout routine can help prevent boredom and reduce the risk of injury.
For example, if you’re running for cardiovascular fitness, you could also add in resistance training and stretching exercises.
Consistency is key:
Regular exercise is crucial for achieving and maintaining the benefits of physical activity.
Make it part of your routine and try to stick to it as consistently as possible.
Find an accountability partner:
Having a workout buddy or joining a class can help keep you motivated and accountable.
Track your progress:
Keep track of your progress through a workout journal or app, it will help you see the progress you’re making and stay motivated.
Listen to your body:
Pay attention to how your body feels during and after exercise and adjust your workout accordingly.
If you’re feeling particularly tired or sore, take a rest day or reduce the intensity of your workout.
Have fun:
Remember that exercise should be enjoyable and not a chore.
Try different activities until you find something that you enjoy, and don’t be afraid to experiment.
Additionally, the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) provides guidelines for physical activity, which can be useful resource.
Things to Avoid
As an obese beginner, starting an exercise program can be daunting.
However, it is important to remember that progress takes time and consistency.
Here are some things to avoid when starting an exercise program as an obese beginner:
Skipping warm-up and cool-down:
Skipping the warm-up and cool-down phases of your workout can increase the risk of injury.
A proper warm-up increases blood flow to the muscles and prepares the body for physical activity, while a cool-down helps to slowly bring the body back to a resting state.
Avoid high-impact exercises:
High-impact exercises, such as running or jumping, can put a lot of stress on the joints and increase the risk of injury.
Instead, focus on low-impact exercises such as walking, cycling, or swimming.
Avoid overtraining:
Starting an exercise program can be exciting, but it is important to avoid overtraining.
Your body needs time to recover, so it is important to start slowly and gradually increasing the intensity and duration of your workouts.
Avoid comparing yourself to others:
Everyone’s journey is different, and it is important to focus on your own progress and not compare yourself to others.
Avoid skipping warm-up and cool down:
It is important to properly warm up before exercise and cool down after exercise to prevent injury and soreness.
Avoid skipping meals:
Skipping meals can lead to low energy levels and negatively impact your workouts.
It is important to fuel your body properly before and after exercise.
Avoid unrealistic expectations:
Progress takes time, and it is important to have realistic expectations for yourself.
Avoid giving up:
Exercise can be challenging at times, but it is important to remember that progress takes time and consistency.
If you hit a roadblock, don’t give up, just adjust your plan and keep going.
Best Exercises for obese beginners
Walking
Walking is a simple, effective, and low-impact form of physical activity that can be easily incorporated into a daily routine.
It is an excellent option for obese beginners, as it can help to improve cardiovascular health, promote weight loss, increase strength and stamina, and improve mental health.
One of the main benefits of walking for obese individuals is its ability to improve cardiovascular health.
Regular walking can increase heart rate and improve blood flow throughout the body, which can help to lower the risk of heart disease and stroke.
Additionally, walking can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of walking for obese individuals is its ability to help with weight loss.
Walking is a form of moderate-intensity exercise that can burn calories and promote weight loss.
According to the Imfitindia, a person who weighs 150 pounds will burn about 120 calories in an hour of brisk walking. For every mile walked, the average person will burn around 100 extra calories.
Walking can also help to increase strength and stamina, which can make it easier for obese individuals to perform other physical activities.
As the body adapts to regular walking, it can build strength and stamina, making it easier to walk longer distances or at a faster pace. This can also help to improve overall fitness levels.
It’s important to remember that starting a walking program as an obese beginner should be done gradually, with low-impact exercises and building up the intensity over time.
Cycling (stationary or outdoor)
Cycling, whether on a stationary bike or outdoors, is a great form of physical activity for obese beginners.
It is a low-impact exercise that can help to improve cardiovascular health, promote weight loss, and increase strength and stamina.
One of the main benefits of cycling for obese individuals is its ability to improve cardiovascular health.
Cycling is a form of cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, cycling can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of cycling for obese individuals is its ability to help with weight loss.
Cycling can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to the American Council on Exercise, a 150-pound person can burn approximately 400 calories in 30 minutes of moderate-intensity cycling.
To know more about how much weight you can lose with cycling, check this out.
Cycling helps to build strength and stamina over time, making it easier to cycle longer distances or at a faster pace.
Cycling can be done both on a stationary bike or outdoors, this allows for flexibility and choosing an environment that the individual feels more comfortable with.
It’s important to remember that starting a cycling program as an obese beginner should be done gradually, with low-impact exercises and building up the intensity over time.
Swimming
Swimming is a great form of physical activity for obese beginners, as it is a low-impact exercise that can provide a full-body workout.
It can help to improve cardiovascular health, promote weight loss, increase strength and stamina, and improve flexibility and balance.
One of the main benefits of swimming for obese individuals is its ability to improve cardiovascular health.
Swimming is a cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, swimming can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of swimming for obese individuals is its ability to help with weight loss.
Swimming can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to the Thebeachcompany, a 70 kg person swimming freestyle for one hour will burn 704 calories swimming fast, and 493 calories swimming slower.
Swimming can also help to increase strength and stamina.
Swimming uses the whole body, working on all the major muscle groups, which can help to build strength and stamina over time.
This can make it easier to swim longer distances or at a faster pace.
Swimming is also a great way to improve flexibility and balance.
The buoyancy of the water can help to reduce stress on the joints and provide support for the body, making it easier to perform movements that may be difficult on land.
Additionally, swimming can help to improve posture and core strength.
It’s important to remember that starting a swimming program as an obese beginner should be done gradually, with low-impact exercises and building up the intensity over time.
Yoga
Yoga is a great form of physical activity for obese beginners, as it can help to improve flexibility, balance, and strength.
It can also have a positive impact on mental health and overall well-being.
One of the main benefits of yoga for obese individuals is its ability to improve flexibility.
Yoga poses, or asanas, can help to stretch and open tight muscles and joints, which can improve the range of motion and reduce the risk of injury.
Additionally, yoga can help to improve posture and alignment, which can be especially beneficial for individuals who have a sedentary lifestyle or have a tendency to slouch.
Another benefit of yoga for obese individuals is its ability to improve balance and stability.
Yoga poses can help to improve balance and stability by strengthening the core and leg muscles and by focusing on proper alignment.
This can help to reduce the risk of falls and improve overall stability.
Yoga can also help to improve strength.
Many yoga poses require the use of the body’s own weight to provide resistance, which can help to build strength over time.
This can be especially beneficial for obese individuals who may have difficulty performing weight-bearing exercises.
Yoga can also have a positive impact on mental health. Yoga can help to reduce stress and improve mood by promoting relaxation and mindfulness.
Yoga can also improve focus, concentration, and self-awareness, and it can also be a good tool for stress management.
It’s important to remember that starting a yoga program as an obese beginner should be done gradually, with low-impact exercises and building up the intensity over time.
Pilates
Pilates is a great form of physical activity for obese beginners, as it can help to improve core strength, balance, and posture.
It can also be modified to accommodate individual needs and physical limitations.
One of the main benefits of Pilates for obese individuals is its ability to improve core strength.
Pilates exercises focus on the core muscles, which include the abdominal, back, and hip muscles.
Strong core muscles can help to improve posture, reduce the risk of back pain, and make it easier to perform daily activities.
Another benefit of Pilates for obese individuals is its ability to improve balance and stability.
According to Pilatesconnector, a person who weighs 150 pounds, doing one 50-minute session at beginner’s level burns approximately 175 calories total.
Moving up to an advanced workout for the same duration can result in 254 kilocalories being burned off.
Pilates exercises focus on proper alignment and controlled movements, which can help to improve balance and stability.
This can help to reduce the risk of falls and improve overall stability.
Pilates can also help to improve posture.
Pilates exercises focus on proper alignment and controlled movements, which can help to improve posture by strengthening the muscles that support the spine.
This can help to reduce the risk of back pain and improve overall physical appearance.
Pilates can also be modified to accommodate individual needs and physical limitations.
Pilates can be done both on a mat or with specialised equipment such as a reformer or a chair, which can provide support and help reduce the risk of injury.
It’s important to remember that starting a Pilates program as an obese beginner should be done gradually, with low-impact exercises and building up the intensity over time.
Tai chi
Tai chi is a great form of physical activity for obese beginners, as it is a low-impact exercise that can help to improve balance, strength, and flexibility.
It can also have a positive impact on mental health and overall well-being.
One of the main benefits of Tai chi for obese individuals is its ability to improve balance.
Tai chi is a slow-moving martial art that emphasises balance and proper alignment. The gentle, flowing movements can help to improve balance and reduce the risk of falls.
Another benefit of Tai chi for obese individuals is its ability to improve strength.
Tai chi movements can help to improve strength and stamina by working on the muscles of the legs, core, and upper body.
This can help to improve overall fitness levels and make it easier to perform daily activities.
Tai chi can also help to improve flexibility. Tai chi movements are designed to be slow and flowing, which can help to stretch and open tight muscles and joints.
This can improve the range of motion and reduce the risk of injury.
And according to whitehorsetaichi, you can expect to burn around 150 calories in a 30 minutes session.
Tai chi can also have a positive impact on mental health. Tai chi can help to reduce stress and improve mood by promoting relaxation and mindfulness.
It can also improve focus, concentration, and self-awareness, and it can also be a good tool for stress management.
It’s important to remember that starting a Tai chi program as an obese beginner should be done gradually, with low-impact exercises and building up the intensity over time.
Resistance band training
Resistance band training is a great form of physical activity for obese beginners, as it can help to improve strength, flexibility, and balance.
It can also be done at home with minimal equipment and can be modified to accommodate individual needs and physical limitations.
One of the main benefits of resistance band training for obese individuals is its ability to improve strength.
Resistance band training can help to build strength by providing resistance for the muscles to work against.
This can be especially beneficial for obese individuals who may have difficulty performing weight-bearing exercises.
Another benefit of resistance band training for obese individuals is its ability to improve flexibility.
Resistance band training can help to stretch and open tight muscles and joints, which can improve the range of motion and reduce the risk of injury.
Resistance band training can also help to improve balance. Resistance band exercises can help to improve balance by challenging the body to maintain proper alignment and stability while performing the exercises.
This can help to reduce the risk of falls and improve overall stability.
According to Myprotein, a person weighing 125lbs performing 60 minutes of resistance training is likely to burn around 180 calories.
Resistance band training can be done at home with minimal equipment, making it a convenient and accessible form of exercise for obese individuals.
Additionally, resistance bands come in different levels of resistance, making it easy to adjust the intensity of the workout as needed.
It’s important to remember that starting a resistance band training program as an obese beginner should be done gradually, with low-impact exercises and building up the intensity over time.
Bodyweight exercises (squats, lunges, push-ups, etc.)
Bodyweight exercises, such as squats, lunges, push-ups, and others, are a great form of physical activity for obese beginners, as they can help to improve strength, flexibility, and balance.
They can also be done at home with minimal equipment and can be modified to accommodate individual needs and physical limitations.
One of the main benefits of bodyweight exercises for obese individuals is their ability to improve their strength.
Bodyweight exercises can help to build strength by providing resistance for the muscles to work against.
These exercises focus on the use of body weight, which can be especially beneficial for obese individuals who may have difficulty performing weight-bearing exercises.
Another benefit of bodyweight exercises for obese individuals is their ability to improve flexibility.
Bodyweight exercises, such as squats and lunges, can help to stretch and open tight muscles and joints, which can improve the range of motion and reduce the risk of injury.
Bodyweight exercises can also help to improve balance.
Bodyweight exercises, such as lunges, can help to improve balance by challenging the body to maintain proper alignment and stability while performing the exercises.
This can help to reduce the risk of falls and improve overall stability.
A 150-pound person can burn calories approximately:
- 100-150 calories per 30 minutes of push-ups
- 100-150 calories per 30 minutes of squats
- 100-150 calories per 30 minutes of lunges
- 100-150 calories per 30 minutes of sit-ups
- 100-150 calories per 30 minutes of planks
Bodyweight exercises can be done at home with minimal equipment, making them a convenient and accessible form of exercise for obese individuals.
Additionally, bodyweight exercises can be modified to accommodate individual needs and physical limitations, making them suitable for beginners.
It’s important to remember that starting a bodyweight exercise program as an obese beginner should be done gradually, with low-impact exercises and building up the intensity over time.
Stair climbing
Stair climbing is a great form of physical activity for obese beginners, as it is a high-intensity cardiovascular exercise that can help to improve cardiovascular health, promote weight loss, and increase strength and stamina.
One of the main benefits of stair climbing for obese individuals is its ability to improve cardiovascular health.
Stair climbing is a cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, stair climbing can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of stair climbing for obese individuals is its ability to help with weight loss.
Stair climbing can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to Healthifyme, If you climb stairs for 30 minutes, you should burn about 235 calories.
Stair climbing can also help to increase strength and stamina.
Stair climbing requires the use of the legs, which are some of the largest muscles in the body, as well as the core and upper body.
This can help to build strength and stamina over time, making it easier to climb longer distances or at a faster pace.
Stair climbing can be done both indoors and outdoors, and it is also a convenient form of exercise that can be easily incorporated into daily routines, such as using the stairs instead of the elevator.
It’s important to start gradually and to build up the intensity and duration of the stair climbing gradually.
Dancing
Dancing is a great form of physical activity for obese beginners, as it is a fun and enjoyable way to improve cardiovascular health, promote weight loss, and increase strength and stamina.
One of the main benefits of dancing for obese individuals is its ability to improve cardiovascular health.
Dancing is a cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, dancing can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of dancing for obese individuals is its ability to help with weight loss.
Dancing can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to the American Council on Exercise, a 150-pound person can burn approximately 250-400 calories per hour of dancing.
Dancing can also help to increase strength and stamina.
According to indiannatya, a person can burn around 400 calories during one hour of dancing.
Dancing requires the use of the whole body, working on all the major muscle groups, which can help to build strength and stamina over time.
This can make it easier to dance for longer periods or with more intensity.
Dancing is a fun and enjoyable form of physical activity that can be done in a variety of settings, such as a dance class, at a party, or even in the living room.
It can be done alone or with a partner and it can be a great way to socialize and meet new people.
It’s important to start gradually, to find a style of dance that you enjoy.
Rowing (on a rowing machine or outdoors)
Rowing, whether on a rowing machine or outdoors, is a great form of physical activity for obese beginners, as it is a low-impact exercise that can help to improve cardiovascular health, promote weight loss, and increase strength and stamina.
One of the main benefits of rowing for obese individuals is its ability to improve cardiovascular health.
Rowing is a cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, rowing can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of rowing for obese individuals is its ability to help with weight loss.
Rowing can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to Yourworkoutbook, A 155-pound person will burn 252 calories over 30 minutes of moderate rowing.
Rowing can also help to increase strength and stamina.
Rowing requires the use of the legs, back, core, and arms, which can help to build strength and stamina over time.
This can make it easier to row for longer periods or with more intensity.
Rowing can be done both indoors on a rowing machine or outdoors, and it’s a great full-body workout that can also be easily modified to accommodate individual needs and physical limitations.
It’s important to start gradually and consult with your doctor before starting any exercise program, especially if you have any health concerns.
It’s also important to learn the proper form, use the right resistance level.
Elliptical training
Elliptical training is a great form of physical activity for obese beginners, as it is a low-impact exercise that can help to improve cardiovascular health, promote weight loss, and increase strength and stamina.
One of the main benefits of elliptical training for obese individuals is its ability to improve cardiovascular health.
Elliptical training is a cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, elliptical training can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of elliptical training for obese individuals is its ability to help with weight loss.
Elliptical training can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to Crosstrainerhome, on average if you work out with the elliptical trainer for 30 minutes you could burn between 170-320 calories from this low impact workout.
Elliptical training can also help to increase strength and stamina.
Elliptical training requires the use of the legs, core, and upper body, which can help to build strength and stamina over time.
This can make it easier to train for longer periods or with more intensity.
Elliptical training is a low-impact exercise, which makes it a great option for obese individuals who may have joint pain or other physical limitations.
It’s a great way to get a full body workout without putting too much stress on your joints.
It’s also important to use the right resistance level and to learn the proper form.
Jumping rope
Jumping rope is a great form of physical activity for obese beginners, as it is a high-intensity cardiovascular exercise that can help to improve cardiovascular health, promote weight loss, and increase strength and stamina.
One of the main benefits of jumping rope for obese individuals is its ability to improve cardiovascular health.
Jumping rope is a cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, jumping rope can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of jumping rope for obese individuals is its ability to help with weight loss.
Jumping rope can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to Burnlab, A 155 lbs would only burn around 325 calories, translating to around 3 pounds of fat loss per month.
Jumping rope can also help to increase strength and stamina.
Jumping rope requires the use of the legs, core, and upper body, which can help to build strength and stamina over time.
This can make it easier to jump rope for longer periods or with more intensity.
Jumping rope can be done both indoors or outdoors, and it’s a great full-body workout that can also be easily modified to accommodate individual needs and physical limitations.
It’s also important to use the right rope length and to learn the proper jumping technique.
Chair aerobics
Chair aerobics is a great form of physical activity for obese beginners, as it is a low-impact exercise that can help to improve cardiovascular health, promote weight loss, and increase strength and stamina.
It is especially suitable for those who may have mobility or balance issues and can be done in a seated position.
One of the main benefits of chair aerobics for obese individuals is its ability to improve cardiovascular health.
Chair aerobics is a cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, chair aerobics can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of chair aerobics for obese individuals is its ability to help with weight loss.
Chair aerobics can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to Mightyhealth, Depending on your weight and the intensity of exercise you perform, you can burn about 100 calories by doing chair exercises for a half hour.
Chair aerobics can also help to increase strength and stamina.
Chair aerobics requires the use of the legs, core, and upper body, which can help to build strength and stamina over time.
This can make it easier to perform chair aerobics for longer periods or with more intensity.
Chair aerobics can be done both indoors and outdoors, and it’s a great full-body workout that can also be easily modified to accommodate individual needs and physical limitations.
Water aerobics
Water aerobics is a great form of physical activity for obese beginners, as it is a low-impact exercise that can help to improve cardiovascular health, promote weight loss, and increase strength and stamina.
The buoyancy of the water reduces stress on the joints and allows for a wider range of motion, making it a great alternative for those who may have mobility or balance issues.
One of the main benefits of water aerobics for obese individuals is its ability to improve cardiovascular health.
Water aerobics is a cardiovascular exercise that can increase heart rate and improve blood flow throughout the body.
This can help to lower the risk of heart disease and stroke.
Additionally, water aerobics can help to reduce high blood pressure and cholesterol levels, which are both risk factors for cardiovascular disease.
Another benefit of water aerobics for obese individuals is its ability to help with weight loss.
Water aerobics can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to aquaticperformancetraining, a 150-pound person can burn upto 100 calories per day in a 30 minutes session.
Water aerobics can also help to increase strength and stamina.
Water aerobics requires the use of the legs, core, and upper body, which can help to build strength and stamina over time.
This can make it easier to perform water aerobics for longer periods or with more intensity.
Water aerobics can be done in a pool, and it’s a great full-body workout that can also be easily modified to accommodate individual needs and physical limitations.
It’s important to start gradually and consult with your doctor before starting any exercise program, especially if you have any health concerns.
It’s also important to use the proper technique and to wear the appropriate attire for the water, such as a lifejacket or flotation device if needed.
Strength training with light weights
Strength training with light weights is a great form of physical activity for obese beginners, as it can help to improve muscle tone, promote weight loss, and increase strength and stamina.
It’s also important to remember that muscle tissue is denser than fat tissue, therefore as you gain muscle, you may not see a significant decrease in weight, but you will see a decrease in body fat and an increase in muscle mass.
One of the main benefits of strength training with light weights for obese individuals is its ability to increase muscle mass.
Strength training with light weights can help to build muscle, which can increase metabolism and promote weight loss.
Additionally, having more muscle mass can help to improve overall body composition and increase strength and stamina.
Another benefit of strength training with light weights for obese individuals is its ability to improve bone density.
According to luketulloch, Lifting weights for 45 minutes would burn on average 108 Calories and lifting for an hour would average 144 Calories.
As we age, our bone density decreases, which can lead to an increased risk of osteoporosis. Strength training can help to increase bone density, which can reduce the risk of osteoporosis.
Strength training with light weights can be done with a variety of equipment such as dumbbells, resistance bands, or even bodyweight exercises.
It’s also important to learn the proper technique for each exercise, use the appropriate weight, and progress gradually.
Calisthenics
Calisthenics is a great form of physical activity for obese beginners, as it is a form of bodyweight exercise that can help to improve muscle tone, promote weight loss, and increase strength and stamina.
Calisthenics exercises use your own body weight as resistance, making them a convenient and accessible form of exercise that can be done anywhere.
One of the main benefits of calisthenics for obese individuals is its ability to promote weight loss.
Calisthenics exercises can burn a significant number of calories, which can help to promote weight loss when combined with a healthy diet.
According to engravephysique, a 150-pound person can burn approximately 160-180 calories per hour doing calisthenics exercises.
Another benefit of calisthenics for obese individuals is its ability to improve overall body composition.
Calisthenics exercises can help to build muscle, which can increase metabolism and promote weight loss.
Additionally, having more muscle mass can help to improve overall body composition and increase strength and stamina.
Calisthenics exercises can include exercises such as squats, push-ups, lunges, pull-ups, and planks.