Workout Plan for Obesity: 60 Days Bodyweight Workout

7 min read
522
Updated: April 14, 2023

The bodyweight home workout plan for obesity is a 60 days workout program, designed for the obese people (men and women).

Obesity is a major health concern, It is important to encourage any such obese people and help change their lifestyle. Learn some great tips and workout plans for those who hope to lose significant amounts of weight!

Acknowledge that living a healthy lifestyle is a skill and habit, so achieve your goals for health and fitness like you would any other new skill. You want to make a positive change in your lifestyle which will go on indefinitely, and it may take some trial and error, as well as commitment.

Focus on what you are capable of doing today, and do not get discouraged by focusing on what you cannot do yet. As your fitness improves, you’ll be pleasantly surprised at the new obesity workout plan that seem enjoyable and challenging.

60 Days Workout Plan for Obesity

You should start with light walking and swimming for the first week. When you have completed a week of daily swimming and walking, it is time for you to train with this bodyweight workout plan.

When it comes to making a workout plan for an obese person, it must remember that they haven’t been lifting for the years and at best have minimal knowledge about cardio training. It is best to do cardio training one day and then weight training the next day. This obesity workout plan designed in two forms, walk on Tuesday, Thursday and Saturday, and bodyweight circuit training on Monday, Wednesday, and Friday. Sunday will be a day of rest. It is important that the train is not dismantled.

ALSO READ:  Crow Pose or Kakasana Step-by-step and Benefits
DaysTraining
Monday + Wednesday + FridayBodyweight circuit workout
Tuesday + Thursday + SaturdayWalking workout
SundayNo training

Note: Obesity is a broad term, follow 60 days diet menu plan to get results. This may be someone who has slightly above average fat, or it may be someone who is morbidly obese as a result of large amounts of fat and has other complications.

Bodyweight circuit training workout plan

CircuitsExercisesPerform exerciseRounds
AJumping jack
+
Half burpee
+
Bird dig
60 seconds each3 rounds
BLow step-up
+
Incline push-up
+
Planks
60 seconds each3 rounds
CChair squat
+
Stick-up
+
Side planks
(60 seconds each side)
60 seconds each3 rounds

Note: There are a few things that people should do before they choose this obesity workout plan. One of them is to consult your doctor, with sedentary lifestyles’ people who have prone to chronic diseases, like high blood pressure, high cholesterol, type 2 diabetes, colon cancer and heart disease. Therefore, a person should consult his physician to know the appropriate type and level of physical activity.

How to perform this circuit workout plan?

  • Do 20 to 30 seconds of jogging for warm-up before starting the exercise routine.
  • If you get tired within 60 seconds of exercise, do it a little slowly, your stamina will build up in the next 2 weeks where you will not be tired.
  • Drink water sip-sip during the rest period.
  • Use a carpet or mat to exercise to avoid any scratches on your knee and elbow.
  • Drink green tea or black coffee 30 minutes before workout.
  • After 10 minutes of workout, drink low-fat milk.
  • Walk outdoor or indoor walk or 60 minutes walk on the treadmill.
  • Avoid exercising under the fan or cooler.
ALSO READ:  Insomnia (sleeplessness): Symptoms, Causes, and Healing with Yoga

Instructions of exercises

1. Jumping jack

Jumping jack exercise - sharp muscle
  • Start by standing upright with your feet and your arms at your side.
  • Jump and stretch your legs beyond hip-width, bringing your hands above your head, almost touching.
  • Jump again, lower your arms and bring your feet together. Continue to perform for 60 seconds, then return to your initial position.

2. Half burpee

Half burpee - sharp muscle
  • Start in standing position.
  • Bend your knees, place your hands slightly in front of your feet and move your feet back to a higher plank.
  • While completing a repetition, jump or step your feet back to the starting position.
  • Continue to perform for 60 seconds.

3. Bird dig

Bird dig Exercise - sharp muscle
  • Start with your hands straight under your shoulders and your knees directly under your hips all the way around.
  • Stretch your spine to your abdomen. Keeping your back and pelvis steady and steady, extend your right-hand forward and left leg backward. When you move your foot behind you, do not allow the pelvis to be sideways. Pay attention not to move the rib cage sag towards the floor. Reach through your left heel to engage the leg and the muscles behind your butt.
  • Return to the starting position, placing your hands and knees on the floor.
  • Continue performing for 60 seconds.

4. Low step-up

Low step-up exercise - sharp muscle
  • To begin, place your entire right leg on the bench or chair. As you step on the bench, press through your right heel, bringing your left foot to meet your left so that you are standing on the bench.
  • Return to the starting position by stepping with the right foot, then the left foot with both feet on the floor.
  • Continue performing for 60 seconds.

5. Incline push-up

Incline push-up - sharp muscle
  • Start in a plank position with your hands on the step, your shoulders on your wrist, and your body in a straight line.
  • Bend your arms and lower chest on the bench to make sure your body is aligned. Press body back to plank.
  • Continue performing for 60 seconds.
ALSO READ:  Ear To Shoulder Stretch (Neck Rolls): Steps, Benefits, and Contraindications

6. Planks

Planks - sharp muscle
Image: Veronica Uncini
  • Start with a stable surface, no uneven ground. You do not need a mat, but make sure your foot is not slipping.
  • Keep your elbows just below your shoulder, and they should be separated from shoulder width.
  • The center of gravity is below the abdomen and the hips are tight. Do not contract your shoulder muscles.
  • The neck should conform to the spine. As a general practice, do not tilt your weight back to your strong side, nor bend it.
  • Continue to hold this position for 60 seconds.

7. Chair squat

chair squat bodyweight workout - sharp muscle
  • Begin by standing away from the chair, standing in front of the chair. Your feet should be shoulder-width apart, your toes slightly outward, and your hips and knees fully extended.
  • Keeping your weight on your heels, slowly lower your hips to the seat of the chair, as if you are being pulled backwards by your belt.
  • Using your arms as a model, stretch out in front of you, and gently touch the seat with your hips, ensuring that your knees are directly tracking your toes and not knocking inward. Have been.
  • As soon as you feel your hips touch the seat, drive upward through your heel, standing up to the starting position while fully extending your knees and hips.
  • Continue performing for 60 seconds.

8. Stick-up

wall stick up exercise for obesity people - sharp muscle
Image: fatlossaccelerators
  • Stand with your back against the wall at a distance of 6 inches from the wall. Stick your hands over it.
  • Keeping your shoulders, elbows, and wrists in contact with the wall, tilt your arms down the wall and tie your elbows to your sides. Return to the starting position.
  • Keep the shoulders, elbows, and wrists in constant contact with the wall.
  • Continue performing for 60 seconds.

9. Side planks

Side planks workout for obesity - sharp muscle
  • Stand with your back against the wall at a distance of 6 inches from the wall. Stick your hands over it.
  • Keeping your shoulders, elbows, and wrists in contact with the wall, tilt your arms down the wall and tie your elbows to your sides. Return to the starting position.
  • Keep the shoulders, elbows, and wrists in constant contact with the wall.
  • Continue performing for 60 seconds each side.

Discover more from SharpMuscle

Subscribe now to keep reading and get access to the full archive.

Continue reading

Scroll to Top