For beginners looking to lose weight through exercise, there are several suitable workouts that can be incorporated into a fitness plan without the need for any special equipment, whether at home or in the gym.

Here are some examples:

1. Brisk Walking: This low-impact exercise can be done anywhere and is a good choice for beginners. Aim for at least 40 minutes of walking six days a week, maintaining a pace that gets your heart rate up but doesn’t leave you out of breath.
2. Bodyweight Squats: Targeting the lower body, this exercise can be done at home without any equipment. Perform 3 sets of 12 repetitions each, focusing on proper form to effectively engage the muscles.
3. Modified Push-ups: Targeting the upper body and core, start with knee or wall push-ups and gradually progress to regular push-ups as strength improves. Aim for 3 sets of 12 repetitions each.
4. Plank: This core-targeting exercise can be done at home. Hold the plank position for 30 to 60 seconds, focusing on keeping the core tight and the body in a straight line. Repeat for 3 sets.
5. Dumbbell Rows: Targeting the upper back, this exercise can be done with a pair of dumbbells. Bend your knees and hinge at the hips, then pull the dumbbells towards your chest, squeezing your shoulder blades together. Do 3 sets of 12 repetitions each.
6. Jumping Jacks: This full-body exercise can be done anywhere. Stand with feet together and arms at your sides, then jump your feet apart while raising your arms overhead. Return to the starting position and repeat for 3 sets of 12 repetitions each.