This all-in-one 55-minute full body workout is designed specifically for women over 50 to build muscle strength, boost metabolism, improve heart health, and stay mobile and pain-free as you age. Suitable for beginners and seniors!
What’s Included:
– 30-Minute Full Body Strength Training (with dumbbells)
– 15-Minute Fat-Burning Walking Workout (Zone 2 cardio)
– 8-Minute Hip Mobility Stretch to improve flexibility and reduce stiffness
Why this workout matters:
After 50, women naturally lose muscle (sarcopenia), experience joint stiffness, and see a decline in bone density. This workout tackles all three areas in one powerful session: strength training to build muscle and support bone health, walking cardio for fat-burning and heart health, and hip mobility to improve flexibility and reduce pain.
Use this routine 2–3x/week to feel energized, confident, and strong in your body—no matter your age.
Q1: Should women over 50 lift weights?
A: Yes! Strength training is the #1 way to fight aging, maintain muscle, protect your bones, and support metabolism after menopause.
Q2: Is walking enough cardio after 50?
A: Yes, when done at the right intensity. This workout includes Zone 2 walking, which boosts fat burning and heart health without stressing the joints.
Q3: Why is hip mobility so important?
A: Tight hips can lead to back pain, poor posture, and difficulty with everyday movement. Just 8 minutes of targeted stretching can reverse years of tension and improve balance and coordination.
Q4: How often should I do strength workouts after 50?
A: Aim for at least 2–3 strength sessions per week. Consistent resistance training helps maintain lean muscle, manage weight, support joint health, and reduce your risk of osteoporosis.
Q5: What if I have joint pain or stiffness?
A: This workout includes a low-impact strength routine and hip mobility stretches to improve flexibility and reduce stiffness—perfect for sore knees, hips, or back. Always start slow, use light weights, and modify movements if needed.
0:00 - Intro to Total Body Reboot for Women Over 50
0:35 - Warm-Up for Joint Health & Injury Prevention After 50
3:39 - Round 1 Superset 1: Goblet Squats & Lateral Raises
6:30 - Round 1 Superset 2: Static Lunges & Upright Rows
10:29 - Round 1 Superset 3: Upright Rows, Deadlifts & Tricep Extensions
14:52 - Round 2: Progressive Strength Training After 50
22:48 - Round 3: Advanced Muscle Building for Women Over 50
30:45 - Water Break & Recovery
31:33 - Fat-Burning Walking Workout for Heart Health After 50
35:00 - Balance Training Walk for Fall Prevention & Coordination
39:34 - Squat to Calf Raise for Functional Lower Body Strength
42:28 - Core Strengthening for Belly Fat & Posture After 50
47:32 - Walking Cool Down & Recovery
48:27 - Hip Mobility Stretch for Pain Relief & Flexibility
49:18 - Knee Rotations & Hip Flexor Stretches for Stiffness
50:18 - Deep Hip Stretches for Lower Back Pain Relief
52:18 - Spinal Twists for Back Health & Mobility After 50
54:25 - Asian Squat & Frog Pose for Hip Health & Energy
56:21 - Workout Complete - You Did Amazing!
…………………………………………………………………………………………….
✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/
✅Discover common foods that disrupt your hormones: https://fabulous50s.com/foods-that-keep-your-hormones-out-of-balance/
🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/
🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/
🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s
🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More: https://store.fabulous50s.com/
🦋 SOCIALS
Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram: https://www.instagram.com/fabulous.50s/
Website: https://fabulous50s.com/
🦋 GET IN TOUCH
Partnerships: [email protected]
Customer Support: [email protected]
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….
DISCLAIMER:
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #fullbodyworkout #exerciseover50
![15 Minute FAT BURNING Indoor Walking Workout [Walk At Home]](data:image/svg+xml;nitro-empty-id=NDI3MjozMDI=-1;base64,PHN2ZyB2aWV3Qm94PSIwIDAgMTgwMCAxODAwIiB3aWR0aD0iMTgwMCIgaGVpZ2h0PSIxODAwIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==)
20 Responses
Shellea,
Can you make a video on what older women can wear in the hot summer months? I know that many of us out there do not feel comfortable in shorts of any length nor do we want to wear long pants. HELP!!!
Hoe many steps?
I love your strength training workouts. I can’t get to gym because of weather issues. Keep them coming! Thank you!
Thanks for working out with me ❤️ You are awesome! Stay strong and fabulous ????❤️
Thank you for your excellent videos – helping me get through post ankle surgery recovery – once rehab was completed I found it hard to get motivated and to find suitable exercises for my age (over 60) – your videos have given me the push I need to get moving again !
You got this Aine! And take a moment to thank yourself for all the hard work you are putting in (in more ways than one)???? Keep up the fabulous work! ????????
Mood score 10/10…I am so pleased I found you. Exercise is non longer boring and the 30 minutes just fly by. Thank you so much
I’m so happy you are enjoying the workouts and thank you for your kind words. Stay strong and fabulous! ????❤️
Love this workout. Feel like a 10+
Yay! Great work! ???????? Stay strong and fabulous. ❤️????
I do this one very two days. Feels so good. Thanks
Which site are you using when you point to the next workout and we can do that next. I’m not sure I’m on the right site. I do at least their your workouts everyday I am home. Help. Thank you so much for all you do to help all of us. You’re FABULOUS!!!
Loved the arms, 30min walking. Felt energised, did’t seem 30min. Love to keep fit
I’m so glad you enjoy the workouts! I really appreciate you taking the time to leave a comment ❤️❤️❤️
Morning Schellea
Thank you ???? so much for your wonderful videos..I just love them..Your such an inspiration..I have watched many different exercise videos before but NONE Are as good as yours .. I now look forward to exercising.. Thank you again .
Thank you so much for your lovely comment Shirley. Sending you a massive hug! ????❤️
Love the workout,! Been doing it daily For a week now, so I hope I don’t get burned out. So far I’ve lost 2 lbs! Yea!
Wow Brenda ???? You are on fire! And should be so proud of your fabulous self ???? Thanks for making me smile.
I first joined in your workouts last winter when the weather was to icy to walk. I kept them up and found my cardio improving. Moved on to your harder videos and eventually to the one with your daughter-in-law. Unfortunately, I over did it and had to take a break. In May 2022 I was diagnosed with breast cancer and had a single mastectomy in July. My rehab has finished and now the weather is icy again and here I am back again, loving your sunny disposition and encouragement. I am modifying a bit, but still able to keep up. Your workouts really motivate me to keep at it. Thanks!
WooHoo! Go you Jeanette! And take a moment to thank yourself for all the hard work you are putting in (in more ways than one)???? Keep up the fabulous work! ????????