When losing weight, many people forget that you need to choose workouts based on the number of kilograms that you want to lose. At first, it seems that losing 10+ kg is very difficult, but drive defeatist thoughts. The more you weigh, the more calories you burn with even the simplest of activities, such as brisk walking. Therefore, do not grab on to killer workouts, but start gradually adding load and soon you will see a positive result that will inspire you to further achievements.
Now your main task is to avoid injury. Excess weight makes exercise more dangerous for the joints. Therefore, you need to start with basic exercises with your own weight or “training movements” that do not overload, but teach you to control the body. When you master them, the joints and muscles will be ready for more complex and sophisticated loads.
It is foolish to believe that light and smooth aerobic exercises are created only for pensioners. In fact, such exercises develop endurance, which you simply need now. Long-term, moderate-intensity cardio trains your body to use fat for fuel, and over time, you’ll start burning more of it. In parallel, your joints get used to training – which means that the risk of injury decreases.
Do two 30-45 minute sessions per week at light to moderate intensity. You can just walk, work on an elliptical or exercise bike, swim – choose what you want, just spend at least half an hour on it. It’s also good to alternate views: walk one day, ride a bike the next. So different muscles tense up, and it won’t be boring. Do this workout a couple of times a week.
Do 2 sets of 12-15 reps per exercise (unless otherwise noted).
Rest between movements – 20-30 seconds, between sets – 1 minute.
1. Squats
Stand straight: feet shoulder-width apart, arms extended forward. Squat down as low as you can, pushing your pelvis back.
Pause and slowly return to the starting position. This is one repeat.

2. Push-ups
Stand upright lying down, palms under your shoulders. Keeping your torso and legs extended in a straight line, bend your arms and lower your chest toward the floor.
Pull up to start. This is one repeat.

3. Bent over row with L-dilutions
Lean forward with a straight back and lower your arms. Bring your shoulder blades together and raise your elbows up through the sides to an angle of 90 degrees until the shoulders are parallel to the floor.
Now, keeping a right angle at the elbows, lift your forearms forward in a rotation. Rewind the movement to return to the starting position. This is one repeat.

4. Plank
Get into a plank position on your forearms: elbows under the shoulder joints, the body is extended in one straight line from the back of the head to the ankles, the core muscles are tense.
Hold this position for 30 seconds. This is one approach.

5. Knicksen lunges
Stand up straight: feet hip-width apart, hands on the belt. Look forward and keep your chest and shoulders extended.
Step your right foot back and to the left and lower yourself into a lunge until your left thigh is almost parallel to the floor. Return to the starting position and do the same on the other side. This is one repeat.