Here are five highly effective weight-loss workouts for seniors, each designed to engage the entire body.
By incorporating compound exercises, these sessions efficiently promote strength, lean muscle development, and overall fat loss.
Remember, age is just a number when pursuing your fitness goals.
Photo: Shutterstock. Design: Eat This, Not That!
With determination, commitment, and consistency, seniors can achieve remarkable results in their weight-loss journey.
Keep reading for the five best weight-loss workouts for seniors.
And when you’re finished, don’t missA 63-Year-Old Yoga Instructor’s Top 3 Moves for Better Mobility.
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This routine is sure to challenge you from head to toe.
Kettlebell Deadlifts
I love using kettlebell deadlift variations when training clients with weight-loss goals.
Start with your feet shoulder-width apart.
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Push through your heels and bring your hips forward to stand up, squeezing your glutes.
Alternating Dumbbell Bench Presses
Engaging in the alternating dumbbell bench press requires notable strength and stability.
Extending one dumbbell while pressing the other pushes your muscles to exert greater effort, intensifying the exercise.
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Engage your core, and extend both arms upward.
Perform three sets of 12 to 15 reps each with 60 seconds of rest between sets.
Start by attaching a single handle to a cable machine at chest height.
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Stand sideways to the machine, feet shoulder-width apart, and knees slightly bent.
Grip the handle close to your chest with both hands, elbows bent at 90 degrees.
Activate your core to stabilize your torso.
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Extend your arms ahead of you, pushing the handle away from your body.
Hold this position briefly, ensuring your torso remains stable and your arms fully extended.
Slowly bring the handle back to your chest, resisting the cable’s pull.
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Repeat for desired reps, then switch sides.
Complete three sets of 10 to 15 presses per side with 60 seconds of rest between sets.
This exercise targets the lower body, core, back, and shoulders, promoting overall strength development.
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Grip the handles, brace your core, and push the sled forward by driving through your legs.
Maintain a steady pace, keeping your back straight and your shoulders engaged.
Push the sled across the desired distance, then rest and repeat.
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Start with lighter weights, and focus on proper form to maximize effectiveness and minimize the risk of injury.
Perform three to five sets of 15 to 30 yards with 60 to 90 seconds of rest between sets.
Engage your core muscles as you perform rows, pulling one elbow toward the ceiling in a controlled motion.
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Alternate between arms, focusing on stability and core activation throughout the exercise.
Complete three sets of 8 to 12 reps per side with 90 seconds of rest between sets.
This exercise targets the core, lower back, and shoulders, simultaneously challenging grip strength.
Its functional benefits are unparalleled, making it a valuable addition to any workout routine.
Focus on squeezing and stabilizing your core, maintaining a tall posture.
Carry the weight for a set distance or time, then switch hands.
Start with a lighter weight, and progress gradually for optimal results.
Perform three sets of 30 to 60-second reps with 120 seconds between each set.
Stand in front of a box or bench with your feet shoulder-width apart, holding dumbbells at shoulder height.
Lower the dumbbells back to shoulder height as you squat down, then repeat for desired reps.
Maintain proper form throughout, keeping back straight, chest up, and knees aligned with toes.
Start with light dumbbells, and gradually increase weight as you become comfortable.
Seniors can opt for the alternating variation of kettlebell swings for added core and upper-body engagement.
This variation provides versatility and ensures a well-rounded workout experience.
Stand with your feet shoulder-width apart, grasping a kettlebell with one arm while standing tall.
Return the kettlebell between your legs in the hinge position, and repeat the movement.
Stand with your feet shoulder-width apart, holding a medicine ball with both hands in front of your chest.
Squeeze your core and maintain a slight knee bend.
Target the ground directly in front of your feet.
Complete four to six rounds of 30 seconds with 60 seconds of rest between sets.
Bodyweight Box Step-ups
Box step-ups are fantastic for targeting your lower body muscles, particularly your quadriceps.
When incorporated into a superset, they add an element of cardiovascular challenge while promoting muscular endurance and strength.
In addition, the calorie-burning benefits of this exercise make it a valuable addition to any weight loss-focused routine.
Furthermore, the unilateral nature of step-ups helps address any muscle imbalances and enhances overall functional fitness.
Start by standing before a sturdy box or bench with your feet hip-width apart.
Step onto the box with your right foot, pressing through your right foot to push your body upward.
Adjust the box height to match your fitness level.
Perform three to four sets of eight to 15 repetitions per side with 90 seconds of rest between supersets.
Incline Pushups
Incline pushups are a fantastic entry point for enhancing upper-body strength and revving up your metabolism.
This gradual advancement ensures continuous improvement in strength and metabolic rate.
To begin, find a sturdy elevated surface like a bench or step.
Complete three sets of eight to 15 reps.
Mix in tempos and pauses to increase the intensity!
Begin in a plank position with your hands beneath your shoulders and your body straight.
Place a weight beside you, then reach under with the opposite hand to grab it.
Pull the weight across your body to the other side while maintaining stability.
Knock out three rounds in 45 seconds with 60 seconds of rest between sets.
These cardio sessions will improve heart health, boost endurance, and ramp up metabolism.
For this workout, keep your heart rate between 60% and 70%.
If you don’t have a heart rate monitor, use the “conversation pace” as a guide.
For a steady-state workout, accumulate the prescribed time for working out.
Complete one to two sets of 20 to 30 minutes of movement.
Steady-state Cardio Intervals
Knocking out a cardio workout for weight loss using intervals keeps your workouts fun and effective.
Working with shorter durations and minimal rest allows you to incorporate other exercises besides traditional cardio machines.
When this workout is repeated, aim to complete more reps.
Allow yourself to recover for two to three minutes between sets.
you’re free to combine exercises or utilize the same movement for HIIT workouts for all sets.
Ensure the number of exercises you use aligns with the rounds you’ll complete.
Allow three to five minutes of recovery between rounds.
