From Obese To Chubby: Top 5 “Get Back In Shape” Workouts for the Obese

From Obese To Chubby: Top 5 "Get Back In Shape" Workouts for the Obese

Obesity increases the risk of some serious health issues that include heart disease, high blood pressure, cholesterol, and type 2 diabetes. Even people who are not obese are affected by these problems, but, the chances of these diseases affecting obese people are quite high.

Only through regular exercise can you burn the calories you have consumed, which will aid in weight loss.
Don’t get too excited and try all the tough workouts at once. You will end up with sore muscles and won’t be able to exercise for some time. Whichever routine you are following, gradually increase the intensity.

Here are some of the workouts that you can start following

1. Strength training

Strength training is good for your heart, improves posture, strengthens bones, and also helps you lose weight. A study published by the American Journal of Preventive Medicine says “strength training also has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type 2 diabetes, while also improving sleep and reducing depression”.

Join a gym and book a few sessions with a trainer so that you can learn simple strength routines. An instructor is required because you may not be able to fit in certain machines. In such cases, they will come up with alternate workouts.

2. Rowing machine

This is a great tool for weight loss, building muscles, and increasing stamina. It helps to work some of the major muscle groups and will strengthen your upper and lower body. As it requires some important muscles to use this machine, it effectively increases heart rate and oxygen intake. You can also refer to this article by The Office of Rehabilitation Research & Development Service to know more about the benefits associated with rowing.

Include this machine in your workout routine as it helps to burn more calories and tone your muscles. It is a low impact cardio workout for people who are overweight and suffer joint problems. You can also use it in intervals according to your convenience. For example, do your best and row for 30 seconds and then take a 30-second break. You can buy this machine as it costs less than a treadmill or an elliptical machine.

3. Group exercises

By participating in group activities, you push yourself more than you would on your own, and the instructor will also motivate you to do more. You will become driven by seeing how others in the group are exercising and will work harder. Irrespective of your level of fitness or knowledge, working out in groups is one of the best solutions.

Shawn Dolan, Ph.D., R.D., CSSD has written an article for the American College of Sports Medicine. In it, he explains the various advantages of exercising in groups.

Another benefit is, you can make friends who have the same fitness goals. Plus, the workouts will change in every session which will also keep you interested. Certain gyms conduct group exercises, so if you join such gyms, you can include it among your other routines.

4. Bikes

Better Health Channel says that riding a bike is one of the best low-impact forms of exercise that is suitable for all ages. Many types of aerobic exercises can cause stress on the knees due to impact. Biking spikes your heart rate and does not stress your knees. Bikes are good for people who are obese and overweight as it reduces stress on the back, knees, and ankles.

You don’t need to hit the gym just to work out on a stationary bike. By using standard bikes you can get fresh air and won’t get bored easily. Also, cost-wise, stationary bikes are on the higher end compared to standard bikes, so standard bikes are apt for people who have less time, and at the same time, want to enjoy some time outside.

5. Lying Hip Extension

They are also known as hip raises that work your hamstrings, glutes, lower back, and ab muscles. There are many variations, and you can gradually add them to your routine when you get used to them. They help to work the posterior muscles effectively without using weights. You don’t require weights as you use your own bodyweight as resistance.

As these variations do not need any equipment, even if you missed doing them at the gym, they can be done at home. These hip changes help you to improve posture and reduce back pain. Michael P. Reiman, who works at the Duke University Medical Center, has published a detailed study on gluteal strengthening exercises


Many people of this generation are either overweight or obese. So right from childhood, if there are any weight-related problems, add nutritious food to their diet and encourage them to exercise regularly. This way such issues can be minimized. Make exercise a part of their daily routine, so that it will become a habit. Regular exercise is important for children so that they needn’t suffer as they grow older.

Keep in mind that whatever workout routine you follow, it will take some time to get results. Also, if you stress over the fact that you haven’t lost any weight, you might even gain weight due to stress. So don’t give up so easily.

The key is to find exercises that will challenge you physically, and in the process, you must also enjoy working out.