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middle-aged woman flexing muscles

Get Fit After 50: 25 Minutes is All You Need!

Middle-aged woman flexing muscles

Everyone Has the Time

Do you want to get fit after 50 but you think you just don’t have the time? Well, this workout leaves no room for excuses!  All it takes is 25-minutes!  Most people log more screen time on their phones than they devote to getting in shape.  I bet you shop, text,  and post on social media far longer than 25 minutes.  So just think what you could accomplish if you took just 25 minutes three days per week and devoted it to getting fit!  You would feel healthier, more energetic, and you may even reduce your waistline too!

Weights with red circle and line

No Equipment Needed

Another reason people give for not working out is they have no equipment.  Let me tell you that you don’t need equipment to be in great shape!  Your body weight provides all the resistance you need for an effective workout.  Eventually, you might want to add dumbbells or resistance bands, but they’re not necessary if you’re just starting out.  So what are you waiting for?  

Middle-aged woman stretching

The Workout


This workout incorporates a concept called “super-setting.”  For maximum efficiency, a 25-minute workout must contain super-sets.  Super-sets combine one or more exercises together with no rest in between.  Most of the time they work the same muscle group, but they can also work opposing muscles.

For example, when we’re not super-setting, we do three sets of 12 rows with a 30-second rest in between sets.  Then we do three sets of 12 chest presses, also with similar rest periods.  With that method, our total rest time is three minutes for both exercises. (6 x 30 ÷ 60 = 3).

With super-setting, we combine those two exercises together so that we do one set of 12 rows, and one set of 12 chest presses back-to-back before we rest, and we repeat that combination three times.  With that method, our total rest time is cut in half (3 x 30 ÷ 60 = 1.5).  This method keeps the heart rate up for fat loss while toning the muscle.

 Ready to get started?

woman performing walking lunge
Woman performing squat exercise

Walking Lunge/Squats

To do a walking lunge, step forward so that your back knee almost touches the ground and your front knee is perpendicular to your ankle.  Repeat with the other leg and alternate until you reach 10-12 lunges.

Without resting, do 10-12 squats.  For a squat, face forward and hold your chest up.  Stand with your feet shoulder-width apart and sit back on your heels like you’re going to sit down in a chair.  Lower yourself to the point where you are almost in that chair and then stand up again.

Rest 30 seconds.  Repeat this super-set two to three times, depending on your fitness level.

Tip:  Both these exercises require great technique to avoid injuring your knees.  Lift your front foot toes in the lunge and the toes of both feet in the squat.  This ensures that the weight is properly on your heels and not stressing your knees.  After completing your desired number of sets, rest one minute and proceed to the next exercise. 

Woman performing butt lift bridge exercise
Woman performing single-leg butt lift exercise

Butt Lift Bridge/Single Leg Butt Lift

Lie flat on your back with your knees hip-width apart.  Raise your hips and tighten your core and butt.  As with the squats and lunges, make sure the weight is on your heels and not your toes, which could strain your knees.  Lift up on your toes to make sure that doesn’t happen.  Once you have squeezed your butt, lower back down and repeat 10-12 times.

Without resting, do 10-12 more repetitions while lifting one leg at a 45-degree angle, alternating legs.  Again, keep the weight in your heels.

Repeat this sequence two to three times, depending on your fitness level, resting 30 seconds in between super-sets.  

After completing the desired number of sets, rest one minute and proceed to the next exercise.

Woman performing forearm plank
Woman performing bent-knee pushups

Forearm Plank/Bent Knee Push-ups

A forearm plank requires you to lie flat facing the floor.  Lift your body up to your forearms with your palms flat on the floor, as if you were going to do a push-up.  Make sure you keep your abdominal muscles tight and hold this position for as long as you can.  For beginners, 30 seconds is plenty.  You can work your way up from there.

Without resting, proceed to the bent-knee push-ups.  Get down on all fours, lift your heels so they are at a 45-degree angle with your knees, and move your upper body so that your knees, back, and head are in alignment at a 45-degree angle from the floor.  Slowly lower yourself down and push back up.  Do 10-12 repetitions.

Perform this sequence two to three times, resting 30 seconds in between super-sets.

Woman performing russian twist exercise
Women performing arm and leg reach exercise

Russian Twist/Arm and Leg Reach

For a russian twist, sit on the floor with  your knees bent and feet lifted.  Lean back slightly, and make sure to keep your back straight so that your head, back, and tailbone are all aligned.  With your hands in prayer position in front of your chest, turn side-to-side for 30 seconds.

Without resting, proceed to the arm and leg reach.  Get down on all fours and extend your right arm forward and your left leg back with your toe pointing downward.  Bring your arm and leg back to the ground and repeat on the opposite side.  Do 10-12 repetitions.

Perform this sequence two to three times, resting 30 seconds in between super-sets.

It isn't So Hard to Get Fit After 50!

Congratulations! You did it!  Now, if you want to see maximum results, be sure and do this workout at least three times per week and also throw in a few brisk walks.  I guarantee you will feel amazing, as you get fit after 50!

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8 thoughts on “Get Fit After 50: 25 Minutes is All You Need!”

  1. I think I just found my new exercise routine! I have been working out and doing super sets, but not enough variety in them to really make a difference. The workout you describe targets all of the major muscle groups for a complete workout, and like you said – who can’t give 25 minutes, 3 times a week? I’m getting started today. Thanks for a great motivating article!

  2. I love a complete workout in 25 minutes!
    I have been doing a lot of walking every day but have been slacking in my core workout!
    The plank is the most complete exercise for the core.
    Thank you for reminding me to get back onto the mat!


  3. Thanks for this, I know I’ve sat on my backside way too much since lockdown! I do have a few bits of equipment, but much prefer bodyweight exercises, and these are great ones! I’m feeling a bit more motivated now, thanks for posting!

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