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

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, terrain, 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.

Want more walking videos for seniors that also include light weight workout for seniors? Try these:

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.

If you are new to our channel, we're happy you clicked on our video! We hope you enjoy it! Please show your love💓 and support🤝 by joining the yes2next community by subscribing and pressing (🔔) to join the Notification Squad and stay updated with new uploads✨ If you have any inquiries or requests, feel free to leave them in the comments below.

👍 Like the video (it helps a ton!)
💬 Comment below to share your opinion!
🔗 Share the video with anyone you think it might help :)

📲 Stay Connected:

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.

[wandafraver]

So inspired by your mom!! Im only 70 and hate exercising but she keeps me energized and trying!

[priestessbrenda]

my mom passed away December 16th. I am so honored to be able to do these workouts with your mom and you. Cherish every single moment! Love you both so so much!

[nirmaladeosaran]

I also like that your mom is there. When I get lost I look at her to get back on stream. God bless you all.❤❤❤

[jannn]

Love that you do these exercises with your mom ... sometimes I fall behind, but because you're watching your mom, you explain again or slow down. I think you two are the perfect exercise team. My daughter is interested... I can't wait until she joins in! ❤

[wendynelsonalleyne]

Hi...I so appreciate you and your mom every morning 😊. I love this combo of strength training and walking. 💪👍. I have been exercising with you'all about two months now and feel myself improving...keep it up 🎉🎉

[monicamatteo]

I am almost 70 love to work with you girls ---(and Mochie) First time doing the 30 min work out with you - good job!

[PnkBanj]

Good morning and THANK YOU. I've been exercising with you two and Moki (sp) for almost 2 months. The step app on my phone is 'excited' that I'm taking more steps now than last month and even more this year than last year. I feel stronger and more flexible. Your exercises are not difficult but very effective and I can see us being friends in my livingroom for a long time.
I appreciate you both very much. 'Mom' is very inspiring, I keep up because she does and it's paying off very well. Thanks again.

[tiffg]

Loved this workout, not too intense and doable for me. I work from home and just want to get some movement in my otherwise sedentary lifestyle. You and your mom are inspiring, thanks for the videos! 💜

[ceetee]

Thanks Mom, you kept me going when I was ready to call it QUITS.

YOU ARE MY SHERO!!!! 😊

[chrisperkins]

Sure I've complimented you already on the variety and combination of your moves that help "surprise" muscles. Love your reminders during the workout of the benefits of the exercises. Sharing! Thank you.

[marilynrichardson]

I found this one challenging and a good workout for the old brain. I only got 1500 steps, .60 of a mile and 24 minutes. Very tiring so I have a lot of work to do.

[zaninimartina]

❤super wonderful! I feel so energized. Thanks, April!

[leftybelle]

Loved this one! Strength and cardio together is perfect. Thank you!

[joansmith]

This workout was challenging but very doable. Turning 70 this year and want to stay as fit as possible. Thanks to both of you inspiring ladies!

[HELENMoore-hr]

Good morning
Excellent way to start the day
Thank you 😊

[Sandy-sbfi]

This was great! I didn't know if I would be able to finish, but I did! Love combining the strength with a walk!!

[yolandaalamilla]

I am feeling mush stronger and flexible since I have been doing a lot of exercise with you and mom. Thanks for the inspiration you and your mom has given to me concerning my health. Thanks a lot..

[stacg]

Great slower workout after doing HIIT! ❤❤❤ Aiko I was having one of those days where I couldn’t get coordinated to save myself! LOL 😂 It will be easier next time! I am positive! Have a fabulous rest of the day lovely ladies! Thank you so much and see you tomorrow!

[CharleneSomers]

Love it! My mother 91 is able to do this with me. It's just great! Thank you both so much!

[lesliesanford]

I love the strength and walking combo! Since today was my strength day, I used light weights for the walking portion also. Thanks for a great workout! 😊