Strength Training and Walking for Fat Loss | Exercises for Seniors

This 30 minute Strength and Walking for Fat Loss includes exercises for seniors that will build muscle, lower blood sugar, burn calories and enable you to get your steps in – more than 1800 steps depending on your pace. These exercises for beginners can be done standing or seated. Mom rocks out in a chair!

This full body workout at home for seniors features two sections: A 15 minute strength training session featuring three sets of 5 exercises, each in 40 second intervals; and a 15 minute walk featuring 4 rounds of 4 exercises in 30 second intervals.

We intentionally structured this workout with strength training first and walking second. Why? According to the American Council on Exercise, this sequence is best for burning fat, losing weight, and building strength. (Doing cardio before weights supports the goal of increasing endurance.)

But if you’re needing just a quick strength or cardio workout – break it up and do one section at a time!

00:00 Introduction
01:07 Warm Up
03:09 Strength Training - Set 1
08:52 Set 2
14:21 Set 3
19:29 Walking Workout
33:18 Cooldown

Estimated calorie burn for 15 minute Strength Training:
🔥 A 120 lb (54.4 kg) person: 90 calories
🔥 A 200 lb (90.7 kg) person: 100 calories

Estimated calorie burn for 15 minute Walking Workout:
🔥 A 120 lb (54.4 kg) person: 48-52 calories
🔥 A 200 lb (90.7 kg) person: 80-86 calories