Replace Long Cardio with 10 Reps of this Exercise for Fat Loss!

You may want to replace long cardio workouts with intermittent exercise for fat loss. Depending on your biggest priorities, putting these exercise snacks in at regular intervals throughout the day matters. In this research from the Journal of Scandinavian Journal of Medicine & Science in Sports April 2024
10 air squats done every 45 minutes throughout the day was more effective than one long walk to support glucose control. Glucose, or blood sugar levels and cortisol and insulin are very related to insulin resistance issue that commonly occurs in midlife women.

Longer walks could still be beneficial for cardiovascular benefit. But you may be missing out if you're not taking advantage of using your large muscle groups frequently during the day.

(The more muscle you have to move during the day, the better your results will be too!)

Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50?

You can still get in the best shape of your life, no matter your age! Debra Atkinson - a 40-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50. Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.

Let’s Connect...

[jenniferyates]

Great tip .. I will definitely start incorporating air squats into my day!

[staceg]

If standing on my head and singing the alphabet backwards could give me back the energy I had in my 40's, I'd try it, so I will definitely try this. Menopause kicked my butt! I'm still active - weight lifting, walking, and I'm a tai chi/martial arts instructor so movement is part of my life, but those hormone fluctuations are killer.

[pbrokenarrow]

So glad to find you! There are too many young women AND men (how that even happens is wild) trying to give advice on exercise and nutrition for menopause and they have no idea what they’re talking about. You are the real deal and I love your content!

[caribbeanqueen]

I’m starting today to do this. I already exercise but still have a problem with the weight. I think this will help me out. Thank you! Happy 2025.

[therealverticalVR]

Why do our animals always want attention when we're trying to do something important😂. Gotta ❤ it! Gonna do this RIGHT NOW!

[Airfun]

Your dog with the toy - Mom's doing something! Grab a toy! I can relate! And, yes, appreciate the video as well! I have a 20lb kettlebell in front of the chair I sit in in my living room, 20 swings several times a day. Then air squats while waiting for the kettle to boil, or any other bit of wait time.

[lisaannfick]

I’m in! I’m also doing your walking workout video tomorrow morning before work!

[alliyaqistina]

thank you for the advise. Am 55yrs old and will workout better.

[andrealoveslight]

I'd love to see the study from Scandinavian journal. I'm on a mission to get my sugars regulation optimal. I exercise quite a bit. I'll try adding this in. Sounds awesome!

[stephanierudnick]

Yes I can do this! Love your content ❤

[libbyadler]

This is so doable. I am in
I an 72, not overweight, but struggling to keep it good and even lose a bit. Thank you. I will try every hour...

[flgutz]

I am starting this now! I’m that age and in that stage of life you described. I regularly exercise 30-40 mins a day and am guilty of not moving a lot after that. I’ll shorten the morning workout a bit and then do the squats throughout the day. Thank you for sharing.

[mayfly]

Yes, and I shared this video with 4 other important women in my life. Thank you so much 💓 💗 ❤

[juliemeyer]

Just discovered you! Yay! And yes, I will do the 10 squats throughout my day. I used to weight lift big time in my 40s.
Looking forward to feeling that freedom again.

[tiffanybrooks]

Thanks, I am 53 in a couple of days and I can see how the workouts and dog walks aren’t quite doing the same to my body they used too. My mum (75) is a long distance walker and I have often been baffled that she has got bigger in the middle over the years and I seem to be going in the same direction. 10 air squats every 45-1 hour is my January trial. Looking forward to seeing what it does to my body.

[deborahdawn]

Thank you for your podcast. I'm going to do the 10 air squats every hour and I will let you know how it goes after a week.

[KellyCherwin]

Yes, and I am already doing this. So glad to see that it's really making a difference.

[cymbelinebritain]

Great advice, I'll do it! Turning 59 this month and I've kept my weight within my goal since losing 85 lbs 4 years ago but I fluctuate and notice that those extra pounds (I have them more in my lower belly) are harder and harder to lose while maintaining the same diet.

I have to giggle though thinking of a woman at work, in a pencil skirt and heels, for instance, doing air squats before she sits down. I can imagine the confused looks.🤨One of the benefits of getting older, in my experience, though, is we care less and less what people think. 😆

You look fabulous by the way!❤

[jodidunn-daughery]

I just started! I'll try to remember to come back if I have any results. Thank you!

[barbiebaker]

Thanks for the tips! This explains a lot. New to learning about perimenopause at 53. I accept the challenge!