Excessive weight may give rise to countless chronic health problems, from simple knee pain and backache to diabetes and heart attack. Obesity is one of the effects of passive lifestyle changes fueled by inactivity and poor dietary choices. Among children and teens, obesity has become quite prevalent, especially during and post-pandemic, with the pandemic weight gain facilitated by isolation, uncertainty, anxiety, work from home, and chronic stress.

However, it does not have to be a permanent condition. The only thing to remember is that since weight is not gained overnight, someone cannot lose it. The implementation of effective strategies into the fitness journey will lead to improved self-perceptions and health, paving the way for inner peace and self-confidence. One can also opt for a scientifically proven weight management program in India that can help burn those extra kilos.

It is suggested to scroll down to discover more about being overweight and simple exercises to beat it for good!

The best exercises for overweight people, which require no equipment, are listed here.

1. Cardio Exercises

Cardio exercises get the heart rate up and increase blood flow throughout the body. These exercises are considered great for people who are overweight as they are low-impact and help burn calories, which can lead to weight loss.

The best exercises for obese people include walking, stationary cycling, swimming, and bicycle cycling. However, running is considered one of the most effective cardio exercises that help burn calories.

Alternatively, walking, using stairs instead of elevators, and evening strolls can be opted to increase the step count during the lunch break.

Cycling is another exercise that increases fitness and aids in weight loss. Even though it is an outdoor activity, station bikes can be installed to pedal in the comfort of your home. Experts have stated regular cycling practice helps shed pounds and increase insulin sensitivity and overall health.

2. Surya Namaskar

Surya Namaskar can be a low-impact exercise, which is considered ideal for people who are overweight and may have joint pain or mobility issues. Weight loss and overall physical and mental health improvement can also be achieved through the regular practice of Surya Namaskar.

3. Squats

To perform a squat, the body must be positioned with the feet shoulder-width apart. The body is then lowered into the position of a chair, with the heels maintained on the ground and the knees aligned with the toes. Going as low as possible and returning to the original position should be aimed for. 2-3 sets of 10 repetitions are recommended.

4. Push-ups

Push-ups are exercises that aim to work on multiple body muscles, such as the chest, triceps, shoulders, and core. The strain on the upper body is reduced by this exercise while targeting the chest, arms, and core. Full push-ups can be gradually worked up as strength improves.

5. Partial Crunches

The hands can be placed behind the head or crossed on the chest. The core can be engaged, and the shoulders can be lifted off the ground to touch the elbows to the knees. Exhaling as one lifts up and inhaling as one lowers oneself back down is important.

6. Superman Exercise

The chest, arms, and legs can be lifted off the ground simultaneously. The position can be held for a few seconds, and the body can be gently lowered down. The sets can be repeated and gradually increased for more comfort.

7. Glute Bridges

Glute bridges can be performed by lying on the back with the knees bent and feet placed flat on the floor. The hips can be lifted off the ground until the body forms a straight line from the knees to the shoulders. The position can be held for a moment, and then the body can be slowly lowered back down. Squeezing the glutes should be focused on during this exercise.

8. Bicep Curls/ Tricep Curls

Dumbbells can be used to perform these exercises. A weight that challenges but allows for proper form should be started with. Controlled movements should be focused on, gradually increasing the weight as the learning continues.

9. Flexibility Exercises

Integrating flexibility exercises into the daily routine is essential for maintaining joint mobility and preventing injuries. Flexibility can be improved by stretching exercises such as toe touches, quad stretches, and seated forward bends.

Health Complications from Exercising if Overweight

Although working out to lose weight is a good trend, it is not approached rationally by most people, resulting in a surge in frequent cardiac arrest and heart attacks. In other words, organizing workout sessions to avoid overstressing and facing health issues is essential.

The health complications indicating the need to cease the workout should be aware:

If tired or out of breath
If an irregular heartbeat or heart palpitations are experienced (if the pulse rate is above 120 beats even after resting, medical assistance should be sought immediately)
If experiencing severe pain in the joints, chest, and any region of the body
If sweating unusually or feeling dizzy or lightheaded

Experts recommend that exercising should be prioritized by overweight individuals to stay healthy rather than solely aiming for a 'perfect' body. Hence, peer pressure or comparing oneself to others should be avoided. The focus should be on overall health and well-being through regular exercise and a balanced diet.

To avoid overexertion, the fitness routine should add at least one day of rest a week. Frequency, duration, and intensity should be gradually increased under professional supervision.

How Much Exercise Is Needed to Start Losing Weight?

There are various ways to incorporate simple yet effective exercises. From swimming to jogging, engaging in a favourite physical activity for at least 30-45 minutes daily can help burn excess calories.


Overcoming excessive weight and its associated health problems is possible through consistent effort and effective strategies. You can embark on a journey towards improved well-being by incorporating simple exercises into your daily routine and making mindful dietary choices. Remember that sustainable weight loss takes time and patience.