60-Min Total Body Workout for Women 50+ – Strength, Cardio & Balance

This 60-Min Total Body Workout for Women 50+ combines everything you need for strong, healthy aging in one session: strength, cardio and balance. The perfect menopause workout to target osteoporosis, heart health, brain fog and sarcopenia.

We start with 30 minutes of full body strength training to build muscle, support bone density, improve posture and boost metabolism. Expect joint-friendly, low impact moves for arms, legs, glutes, back and core using light dumbbells or bodyweight options.

Next is a 15-minute low impact walking cardio workout to raise your heart rate, support heart health, improve stamina and help with fat loss and belly fat reduction at a sustainable, at-home pace.

We finish with an 8-minute balance and brain training section to improve stability, coordination and fall prevention, using simple drills and gentle brain training to sharpen focus and reaction time.

Perfect for women over 50, beginners to intermediate. Do this workout 2–3 times per week, pair with an additional walking day and a short mobility routine for a complete, realistic weekly plan.

0:00 - Intro to 60-Minute Full Body Workout for Women Over 50
0:25 - Warm-Up for Women Over 50
3:26 - Strength Training Set 1: Deadlifts & Reverse Flys for Posture & Back Health
6:25 - Strength Training Set 2: Squats to Press for Lower Body & Core Strength After 50
8:51 - Strength Training Set 3: Core & Arm Workout for Belly Fat & Bat Wings
11:28 - Strength Training Set 4: Cross Body Raises & Cardio for Coordination
13:25 - Full Body Strength Intervals for Bone Health & Muscle Building
32:24 - Water Break & VitaliT App Feature for Brain, Body & Longevity
33:08 - 15-Minute Walking Cardio for Weight Loss & Cardiovascular Health After 50
34:16 - Leg-Focused Cardio for Strength & Stability Over 50
38:07 - Belly Fat Burning Cardio for Core & Fitness After 50
43:06 - High-Intensity Intervals for Fat Loss & Longevity
46:12 - Balance Exercises for Fall Prevention & Brain Health After 50
49:09 - 8-Minute Balance Workout for Stability & Coordination Over 50
58:03 - Cool Down & Closing Thoughts on Healthy Aging