10 Min Menopause Workout for Bone Strength and Weight Loss

Welcome to your 10-Minute Menopause Workout, designed to help you build muscle, boost bone density, and feel empowered. Building muscle can also help you lose weight since muscle burns more calories than fat at rest. This quick yet effective full-body routine features 7 carefully selected exercises, each performed for 30 seconds, to target key muscle groups and enhance overall strength. During the 20-second rest intervals, you can walk gently to get some extra steps in!

We’ll start with a gentle warm-up and finish with a soothing cooldown, ensuring you feel great from start to finish. This workout can be done without weights if you’re just starting out. When you’re ready for a challenge, pick up some weights—dumbbells, water bottles, cans, or whatever is easy to hold.

The workout includes the following exercises:
1. Squat
2. Row to Tricep Kickback
3. Knee Raises
4. Bicep Curls
5. Back Lunge
6. Shoulder Raise
7. Fast Feet

00:00 Introduction
00:43 Warm Up
02:57 Workout
08:48 Cooldown

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 21 calories
🔥 A 200 lb (90.7 kg) person: 35 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

Whether you're navigating menopause, looking for a quick strength session, or inviting friends to join you, this workout is perfect for everyone. Let’s get stronger together! 💪

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

[dianedemasi]

I am 53 and stumbled upon your channel one day and I haven't looked back since. Your moves are effective and not complicated. It's easy to modify the workout for my needs. Some of the exercises I am good with and can kick up the intensity, other moves I need to slow down and focus on performing correctly. Thank you!

[kimmysophiabrown]

I just found you a couple of weeks ago. Turning 70 in January. Have always hated exercising! But you make it fun and you're kind and encouraging! Love you and your mom together, so cute!

[Jean_in_Stillness]

Way past menopause, and this was a GREAT early afternoon pick-me-up.Gentle yet effective and energizing.
Thanks April 🤗 Happy holiday weekend to you, Aiko and Mochi ❤

[reginagonzalez]

Thank you and please most more Menopause Workouts! 💪

[beatrizboza]

Im 63 and sedentary obese. I will try. Thank you 🙏

[KathleenDempster]

😅 I'm 70 and just done your menopause workout. I was so lucky I didn't even know when I was going through it. Missed your mum today

[kathleenlynch]

I really appreciate these shorter workouts when I have low energy or am recovering from illness or injury. At least I get something accomplished. And I love strength training, and need it for osteopenia. Thank you, April!

[cathy]

Thank you for your time and the videos. I’m recovering from surgery and chemo and your videos are making me feel better and stronger. Bless you both ❤

[SW-vfgb]

Hi April l loved this workout. This one is great. Miss Mama. Can't wait to see her back! Please do more. Have a wonderful holiday!😊😊

[ShelleeGraham]

Thank YOU April - great workout, as usual. I sure appreciate your positive energy and encouragement! 👍

[clotildeinaebnit]

I am 65. Until July 31st last year, I was exercising at least 1 hour per day. And something happened. Terrible pain, spinal surgery fixed it partially, but I still am investigating. Psychologically, without exercising, I'm going nuts. I miss 'my thing, my time'! I could never thank you enough for getting me to move again in a way I can manage. This video, in particular, is going to be an almost😅 daily thing!

[BrendaSklar]

I like the format of the time countdown and timer show on the screen. Very helpful. I also love having no background music so your instruction are comfortable for those with hearing loos to hear. In videos with music, the music is always low volume so your voices come through very clear. Thank you for another fun workout!

[staceydroogas]

I'm post menopausal but exercise is exercise no matter what stage in life one is. Lovely routine. I used 5 lb. weights, and since I've yet to purchase 6 pounders, I did my bicep curls simultaneously.
Since I have a very weak right shoulder, I used water bottles, but did 20 reps and went beyond the 30 second limit. Next up a bit later on, your new isometric routine (love them), to which I'll tag on #4 of your walking workout playlist. What a great exercise day! I missed your Mom's presence. Thanks for your dedication: your exercise library is huge!...Anastasia

[melc.]

Please make longer videos for those in menopause. Thanks, your vids are great!

[linak]

I was walking every day since 2020. I fell on my shoulder during a major snowstorm here in TN. I must get back on board! ❤

[rosalindhb]

This is great. I would love some 30min workouts.

[jovickers]

Another great gentle but effective exercise, thank you

[BobbieJeanM]

I may be 20 years post menopause, but this is a good routine for me too. Although the last run burst will definitely be more of a jog trot! 👍😉👵🏻

[NLVStitches]

Just what I needed, Thank you April ☺

[lindashaffer]

Hi! Love this short workout. It is perfect for me. I am 64 and still work a pretty physical job. I like short workouts for before work that concentrate on arm and leg strength and stretching, so this one is perfect. Thank you!