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30 Min Weight Loss Walking Workout (Low-Impact Fat Burn At Home)

30 Min Weight Loss Walking Workout (Low-Impact Fat Burn At Home)

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Schellea

30 Min Weight Loss Walking Workout (Low-Impact Fat Burn At Home)

Walking is a fantastic option if you’re looking for an efficient and low-impact way to lose weight. It’s not only simple to incorporate into your daily routine, but it’s also a great way to increase your fitness and general well-being.

A weight-loss walking workout involves brisk walking at a pace that raises your heart rate and gets you sweating. You can burn more calories and lose weight more quickly by upping the intensity of your walking workouts.

Walking is great for your mental health in addition to its physical advantages. It can lower stress, improve mood, and even enhance cognitive performance.

Low-impact fat-burning weight loss walking workout

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This 30-minute full-body, low-impact cardio fat-burning walking workout for weight loss will help you lose weight, burn calories, and improve fitness, especially for women over 50! 

So lace up your sneakers and let’s get started!

You can walk at home for 2 miles (3.8 km), burn up to 340 calories, and walk 3500 steps in this fast-paced indoor workout for all levels of fitness.

This is a full body workout suitable for beginners and can become your daily workout to increase your fitness level to burn fat and tone your whole body.

Walk at home and stay safe. There is no excuse to not exercise any more. 

Walking workout benefits

walking workout

If you are feeling stuck with your cardio training and struggling to find the motivation to continue, here are just a couple of reasons why it’s so beneficial to our overall health and some best practices to follow when setting out on your fitness journey.

READ ALSO: The Benefits of Cardio for Women Over 50 

Weight loss

Walking is one of the most effective ways to burn calories and lose weight. Depending on your pace, the distance you cover, and your body weight, you can expect to burn between 100 and 300 calories every half hour while exercising by walking.

Cardiovascular health 

Walking is an aerobic exercise that can strengthen your heart and lungs while also enhancing your cardiovascular health. This can lower your risk of heart disease, stroke, and other cardiovascular conditions.

Muscle strength and tone

Walking can help strengthen and tone your muscles, especially those in your lower body. Additionally, it can help with stability and balance.

Joint health

For those who experience joint pain or ailments like arthritis, walking is a low-impact exercise that is easy on the joints.

Mood and mental health

In addition to boosting mood and mental health, walking has been shown to lower stress, anxiety, and depression.

Improved sleep

Regular exercise, like walking, can help you sleep better, which is good for your health and well-being as a whole.

In conclusion, walking is easy to incorporate into your daily routine and is a simple yet effective way to enhance both your physical and mental health.

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Schellea

In over 140 countries, Schellea (Shelly) Fowler is the leading voice for women over 50 in lifestyle, fitness, and well-being. Her mission is to help women feel good about themselves and to make sure that women know how valuable they truly are. Schellea believes everyone has something unique and beautiful to offer and no one deserves to feel alone as they get older.
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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: pr@fabulous50s.com Customer Support: support@fabulous50s.com 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

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

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLnBBeG10cHJDMjVR
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Total Body Reboot for Women Over 50 – 55-Min Strength, Fat-Burning Walk & Mobility

fabulous50s June 18th

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

wellness expertise Schellea Fowler

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

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Feeling stuck in a weight loss rut? You're not alone!

Metabolism can slow down after 50, but that doesn't mean you can't achieve your goals.

Here's the good news: Studies show women over 50 can lose 1-2 pounds per week safely and effectively with the right approach.

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37 Responses

  2. Shellea, this work out was FANTASTIC!!! Thank you for doing this one and for picking out better music with a better flow!! Loved it!

    Reply

  4. Schellea, I got into a rut and haven’t worked out for 3 months. It was terrible for my emotional and physical health. I saw your new video and gave it a try today. I LOVED IT! It was just the incentive I needed to get back on track. Thanks for your encouragement! Also loving the new music and your cute workout buddy!

    Reply

    1. You got this Shannon. The effort you’re putting in now is helping you in more ways than you can imagine. Keep up the fabulous work! ????????

      Reply

  5. Hi Schellea. Thanks for the new 30 minute weight loss work out – I’m really enjoying it. It makes my muscles ache but it brings a smile to my face. Also loving the white background as it makes it easy to see exactly what your doing. Gorgeous puppy too!

    Reply

  6. I liked the workout but not the music that accompanied the video. Sorry, the music makes me stick to the routine when I enjoy what I am listening to. Glad to see a new 30 minute workout.

    Reply

  7. Great new workout — like the diversion and Buddy is just the cutest ! What type of breed is Buddy? Thanks for being such a great inspiration !

    Reply

  8. Thanks so much for this new 30-minute workout. I couldn’t find your “shop your workout wear link below”. Where is it? I love your outfit.

    Reply

  9. Definitely my favourite work out yet! Lots of fun but good work as well. And your little puppy was so entertaining. Thank you!

    Reply

  11. This is highly informative I just learnt that Walking can help with stability, balance and also boost mental health

    Reply

  12. My conclusion from this article is that regular exercise, like walking, can help you sleep better, which is good for your health

    Reply

  13. Thank you for sharing this amazing low-impact fat-burning walking workout! As someone who wants to stay active and lose weight, I appreciate the fact that these workouts can be done at home without any equipment. <3

    Reply

  14. Outstanding workout once again, my legs were becoming weak, and since I started the workout with your YouTube channel, I have been much more relieved.

    Reply

  15. Walking for 30 minutes can burn 100-300 calories depending on pace, distance, and body weight, aiding weight loss.

    Reply

  16. This 30-minute low-impact walking workout is perfect for anyone looking to burn fat and lose weight from the comfort of their own home. It’s great for those who are new to exercise or who have joint issues that make high-impact workouts difficult. I love how this workout is easy to follow along with and can be done without any equipment. Give it a try and feel the burn!

    Reply

  17. Each and every day i watching your videos and get more knowledge about diets, excercises and nutrition. Really glad. Wish you best of luck❤️????

    Reply

  19. Very effective, I had cholesterol level, did this workout for two weeks and everything become normal. Thank you

    Reply

  20. Exercise has really been of great help to keep the body fit. This article is really informative and I have seen great improvements with my daily work out routine

    Reply

  21. I’m not a fan of high-intensity workouts, so this walking workout is ideal for me. It’s a great way to get some exercise in without feeling like I’m pushing myself too hard.

    Reply

  22. Hey Schellea, I love how you’ve highlighted its benefits for weight loss. I can’t wait to try out your workout and start seeing results. Thank you for sharing this.

    Reply

  23. I love the fact that you include balance exercises. It’s so important in our age group. I always credit you with starting on my fitness journey. For that only I’ll be eternally grateful ????

    Reply

  24. This is a motivating post, and it is very important to include the results of losing weight. I really like doing these exercises and want to do them regularly to see the results.. Thank you for sharing your knowledge..!!!!!

    Reply

  25. The workout is great, but I tried walking for 2 miles and my legs were out! But I will keep trying till I get there.

    Reply

  26. This is a fantastic work out, i really njoyed it and it also get releif joint pain, this is really helpfull

    Reply

  27. Exercise has in fact been quite beneficial for maintaining physical fitness. It’s crucial for people our age. Everyday I start my day with these workouts thank to you.

    Reply

  29. This 30 minutes workout is amazing. Now i can exercise in a simple way. It burns fat really fast. Definitely the best workout routine for me.

    Reply

  30. It is indeed a simple and effective exercise that can be done indoors. I prefer not leaving my house by the way, so this is a nice workout for me.

    Reply

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30 Min Weight Loss Walking Workout (Low-Impact Fat Burn At Home)

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30 Min Weight Loss Walking Workout (Low-Impact Fat Burn At Home)