6 Effective Workout Variations for Individuals with Larger Body Types

Exercise is inclusive of all body types, regardless of size. However, each person’s body is unique, which means that different exercises and workouts may be more suitable or effective for different individuals. For instance, high-intensity interval training (HIIT) or long-distance running may not be the most appropriate starting point for you at this stage.

Therefore, it is crucial to explore recommended exercise variations tailored to your body type. Continue reading to discover the best workout options that work well for individuals with larger body types, along with fitness apps and technology to help you get started.

1. Walking

Walking for Weight Loss workout app Start walking

Walking for Weight Loss workout app My Plan

Walking for Weight Loss workout app

Walking is an excellent beginner workout for initiating a weight loss journey. However, remember that exercise should not solely focus on weight loss; it should aim to improve your overall health and strength.

If you’re seeking a walking app that considers your weight, specific goals, and fitness level, give Walking for Weight Loss a try. The app creates a customized training plan based on your body’s specifications, incorporating walking days and rest days. It also enables you to track your walking progress, including distance, calories burned, and time.

Download: Walking for Weight Loss for iOS | Android (Free, subscription available)

In some cases, walking on a treadmill may be a better option for individuals with larger body types. Treadmills provide a less impactful workout, allowing you to control the environment and incline. Bowflex offers a range of smart treadmills that adapt to your performance, along with professionally-led workout classes.

2. Water Aerobics

Water Aerobics Guide quick steps safety tips

Water Aerobics Guide video guide

Water Aerobics Guide mobile app

Nearly any water activity can serve as a fantastic workout option for individuals with larger body types. Water or aqua aerobics is an excellent starting point, and you can learn the basics by using the Water Aerobics Guide.

This user-friendly app offers various tips, tricks, lessons, skills, and a library of water aerobics video tutorials. It also provides helpful information tailored for first-timers in the world of water aerobics.

Download: Water Aerobics Guide for Android (Free)

3. Weight Lifting

StrongLifts weight lifting log

StrongLifts workout weight lifting log

StrongLifts progress weight lifting log

Weight training is a highly effective way to boost your metabolism, regardless of your body size. However, always remember to train in a manner that suits your body type. StrongLifts can assist you in achieving that.

The StrongLifts app allows you to create personalized weight-lifting programs by adjusting sets, weights, increments, and plates according to your preferences. It also enables you to track your progress for each exercise, providing insights into your increasing strength over time.

Download: StrongLifts for iOS | Android (Free, subscription available)

4. Stationary Cycling

CycleGo cycling mobile app sport

CycleGo cycling mobile app recovery

CycleGo cycling mobile app

Stationary cycling can be an ideal low-impact workout for individuals with larger body types, as it reduces impact on the body while providing additional support. While outdoor cycling is an option, it can be challenging for those not accustomed to cycling on various terrains and under different conditions.

CycleGo is a virtual cycling app compatible with indoor cycling bikes, spin bikes, or regular bikes with a bike trainer stand. It offers a library of pre-made plans and workouts suitable for various fitness levels. Additionally, CycleGo provides unique virtual routes for an immersive cycling experience, making it an excellent choice for individuals with larger body types.

Download: CycleGo for iOS | Android (Free, subscription available)

5. Stretching

Bend stretching mobile app childs pose

Bend stretching mobile app wake up

Bend stretching mobile app at the office stretches

Stretching can be a simple way to establish a regular workout routine, especially for beginners. However, it’s essential to choose stretches that are gentle and comfortable for individuals with larger body types.

The Bend mobile app introduces you to the world of stretching and flexibility through guided stretching routines. It offers hundreds of routines that target specific body parts or provide stretching exercises suitable for the office environment. Additionally, StretchIt is another comprehensive stretching app, available as a mobile app and online platform, that is worth considering.

Download: Bend for iOS | Android (Free, subscription available)

6. Seated Exercises

Chair Exercises mobile workout app programs

Chair Exercises mobile workout app split squat

Chair Exercises mobile workout app squat

Individuals with larger body types can engage in fun and engaging workouts, including those performed while sitting down. The Chair Exercises app offers a wide range of workout plans, whether you prefer chair yoga or seated dumbbell exercises. It also includes a gallery dedicated to demonstrating the correct execution of seated exercises if you encounter any difficulties.

Alternatively, the Cubii seated elliptical exercise machine is another fantastic option for exercising while seated. Simply place the Cubii machine where you’re sitting and start pedaling with your feet. You can use the free Cubii mobile app to join live classes, track your workouts, and participate in community groups. The Cubii Total Body+ even features a pulley system for upper body workouts.