The Best Easy Exercises That Burn the Most Calories For Women Over 50

The Best Easy Exercises That Burn the Most Calories For Women Over 50

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When it comes to burning calories or losing weight, women over 50 face unique challenges. But working out every day can help us reach our weight loss goals and keep them off. The key is to focus on movements that engage multiple muscle groups, boost core strength and stability, and increase calorie burn even while resting. 

But, in our quest for efficiency, we often want workouts that burn the most calories in the least amount of time. This isn’t an issue, though. That’s why I always create easy and effective workouts that help women over 50 stay fit and active. 

Staying active is a powerful ally against age-related challenges. However, the age-old debate of cardio versus strength training takes an intriguing twist for the best exercises that burn the most calories. Some argue that cardio reigns supreme, while others swear by the transformative power of strength training. 

Truthfully, cardio and strength training both contribute to calorie burning, but they do so in different ways and at different rates. The effectiveness of calorie burn depends on various factors, including the intensity and duration of the exercise as well as individual factors like fitness level and body composition.

But what I have come to know is that it’s not just about the calories burned during the workout session but the magic that happens afterward—the Excess Post-Exercise Oxygen Consumption (EPOC). This post-workout calorie burn lingers for hours to days for sustained impact.

So, let’s take a look at the best exercises to burn calories for women over 50, and how you can maximize your calorie burn for the best results.

What Exercises Burn the Most Calories?

The Best Easy Exercises to Burn Calories for Women Over 50

Not every exercise will burn the same number of calories, so do not think there is a single best one. It all boils down to a balance between how long you can sustain an activity and how intense it is. If you go for high intensity, you won’t be able to keep it up for as long, and vice versa.

It’s important to note that efficiency plays a role. If you’re used to running, you become more efficient, burning fewer calories. Trying a new exercise challenges your muscles and heart more, making you burn more fuel (calories). So, the effectiveness of an exercise depends on your familiarity and efficiency with it. You’ll find a new and easy workout to add to your routine on my YouTube channel every week. 

According to the American Council on Exercise, “physical activity ranks as the second most significant factor influencing a person’s daily caloric needs.” It stands out as the most adaptable component, with its value fluctuating depending on how often, how hard, and how long someone engages in exercise.

For women over 50 aiming for weight loss, consistent physical activity proves to be the most impactful strategy for boosting the body’s calorie expenditure.

According to some experts, the top five daily exercises recommended for women over 50 are bodyweight squats, planks, walking lunges, bent-over rows, and step-ups. These exercises strengthen and balance muscles, aid weight loss, and target multiple muscle groups. The recommended number of sets and repetitions may vary, so it’s important to consult with a fitness professional to tailor the exercise routine to individual needs.

READ ALSO: 6 Low-Impact Exercises For Women Over 50

Cardiovascular Exercises for Maximum Calorie Burn

For women over 50, cardiovascular exercises—the heart-pumping heroes of fitness—are essential. These workouts boost heart rate, circulation, and calorie burn. 

So, what makes cardiovascular exercises the go-to for maximum calorie burn? They work large muscle groups, making you a calorie burner. The symphony of motion from dancing, brisk walking, cycling, or swimming burns calories during the workout and long after you catch your breath.

Cardiovascular exercises improve stamina, cardiovascular health, and energy outside the gym. Your heart’s strength and resilience radiate, not just your sweat.

Additionally, adding High-Intensity Interval Training (HIIT) to the routine is a quick and effective way to speed up the metabolism and burn calories.

Here are some cardio exercise workouts for women over 50

The indoor walking exercises are a great example of cardio exercise because they let you raise your heart rate, improve your endurance, and get a lot of other health benefits without leaving your house.

SYou can work out your whole body without putting stress on your joints, like you would with high-impact exercises. Here are some other indoor walking workouts you can try:

Strength Training: Building Lean Muscles

Strength training is more than just lifting weights; it is about building a base of lean, strong muscles that are good for your health and well-being as a whole. 

Keeping your muscle mass up is important for staying healthy as you get older, for bone health, staying active, and keeping your metabolism in check. Strength training turns out to be the cure because it helps muscles grow, bones get stronger, and metabolisms speed up.

Whether you prefer free weights, resistance bands, or bodyweight exercises, the options are vast. Strength training is fun and sustainable because of its adaptability.

Here are some strength training workouts for women over 50

When it comes to strength training workouts for active women over 50, working out with dumbbells can be very empowering.

Dumbbell workouts engage multiple muscle groups and build lean muscle. It is easy to do bicep curls, shoulder presses, and lunges with dumbbells. Here are some other strength training workouts to try:

Flexibility and Balance Workouts

Flexibility exercises help women over 50 maintain joint health, reduce stiffness, and increase agility. Use dynamic stretches to wake up and prepare your muscles for movement. These fluid, controlled motions improve flexibility without affecting joint stability. Refresh your body with leg swings, arm circles, and torso twists.

Balance is a silent superhero that keeps us on our feet, and women over 50 need it for their overall well-being. These exercises boost mental focus and coordination while improving physical stability.

When women over 50 combine flexibility and balance exercises, they do more than just help their bodies. It is an exploration of newfound strength and resilience, as well as a celebration of how flexible the body is.

Here are some flexibility and balance training workouts for women over 50

These exercises will not only make you more flexible, but they will also help you keep your balance, making you stronger and more graceful at the same time.

How are Calories Burned For Women Over 50?

How calories are burned for women over 50 depends on diet and exercise. The body uses fats, carbohydrates, and protein from food to fuel its activities.

Calorie burning depends on workout intensity. Intense workouts like HIIT burn many calories. When you do things that require more energy, your body uses more calories.

Weight also matters. Weightier people burn more calories because moving a bigger body requires more energy. Studies suggest that larger bodies and organs require more energy for basic functions, increasing caloric burn.

More energy is needed to maintain muscle than fat. More muscle mass burns calories during exercise and rest. The number of calories you burn each day is based on your Basal Metabolic Rate (BMR), which is affected by how much muscle you have.

Women naturally lose muscle mass as they get older. This means that they burn fewer calories when they work out and their BMR goes down. So, to combat this, you can raise your basal metabolic rate (BMR), increase your calorie burn, and increase muscle mass by including strength training into your weekly routine.

Longer workouts burn more calories. However, duration should not be the only thing you will consider. An effective training program and daily activity burn calories. Set goals and work efficiently to maximize workout benefits.

Overall, workout intensity, weight, body composition, age, and duration affect calorie burn for women over 50. Strength training helps you gain and keep muscle mass, which makes you burn more calories overall.

READ ALSO: The Best Diets for Weight Loss For Women Over 50

Ways To Burn More Calories In Your Workout

The Best Easy Exercises to Burn Calories for Women Over 50

If you want to burn more calories after 50, keep moving! There’s no quick fix, but how long and hard you work out matters. Whether it’s cardio or strength training, the more active and intense, the more calories you burn.

But do not do too much; too much exercise can make your body and mind tired. Additionally, it is not limited to structured workouts. Sneak in some exercise throughout the day. For example, take a walk after lunch, use the stairs instead of the elevator, or do some yoga in the morning.

Always keep in mind that the time you spend working out is only a small part of the calories you burn. If you exclude sleep and strenuous exercise, daily activities use between 10 and 20 percent of your energy.

About 60% to 70% of the calories your body uses are burned just by doing basic things like breathing and digesting. In other words, do not just move around during structured exercise. Move around more throughout the day.

Here are four simple tips for women over 50 to burn more calories during workouts;

Choose the exercises that you enjoy

Pick workouts that you enjoy and can keep up for a long time. You can mix cardio and strength workouts with shorter rest periods to effectively elevate your heart rate for meaningful calorie burn. If you choose something you enjoy, you are more likely to keep doing it for a long time.

Try adding weight exercises to your routine

You can boost your workout intensity by adding weight. This doesn’t necessarily mean speeding up; simply adding resistance can make your exercises more challenging. Walking with dumbbells or holding them in a different way can help you burn more calories.

Try high-intensity exercises

Choose HIIT exercises that require your full attention to get the most out of them. Exercises like challenging leg workouts or arm workouts require higher intensity and commitment. Do not do exercises that you can do without much thought. Instead, choose exercises that will make you work hard during the whole session.

Remember that how hard you work is what makes the difference, so push yourself through each session.

READ ALSO: The Most Overlooked Exercises You Should Add to Your Routine

Closing Thoughts

The best exercises that burn the most calories for women over 50 combine a holistic approach to fitness. From cardiovascular workouts to strength training, flexibility exercises to outdoor activities, a well-rounded routine can bring about positive transformations. 

Keep in mind that diet and exercise go together. Eating lean proteins and vegetables helps the body burn calories efficiently. Hydration is also essential to fitness. Water improves health and calorie-burning exercises.

Overcoming time and motivation issues is crucial. Finding fun activities and a supportive home can help you stick to fitness. Technology can make workouts fun. Wearables and apps track progress, set goals, and motivate fitness enthusiasts.

Every woman is unique, so your workouts must be tailored to your fitness level. Consulting with doctors before starting a new exercise routine is crucial, especially for those with certain health conditions. Safety precautions and modifications can ensure a safe and enjoyable fitness journey.

Remember, the journey is personal, and the key is to start, stay consistent, and enjoy the process.

♡ Love ♡,


If you are looking for a holiday workout, there is a FREE 7-day Christmas challenge waiting for you if you are up for a challenge. 

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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