October 14

30 Minute WEIGHT LOSS Cardio Workout for Women Over 50


Level THREE | NO jumping, ALL standing, NO equipment | BURN 200 – 250 calories

When you’re over 50, LOSING WEIGHT just isn’t what it used to be, is it? Well, my dear fellow menopause and perimenopause friends, that’s why I made us this workout!

This just-right CARDIO workout is designed especially for women over 50. It’s not too long and it’s not too short. It’s not too hard, and it’s definitely not too easy. And not only is it the Goldilocks of exercise routines, it’s ENOUGH.

While we’re sweating, let’s talk about why we shouldn’t push ourselves as hard as we used to (because it doesn’t work anymore!) and how being kind to ourselves and consistent is the best way to lose weight at ANY AGE.

There’s no jumping, no transitions to the ground, includes a warm up and cool down.

Arm Circles with High Knees
Arm Crossers with Booty Kickers
Welcome to My Homes

The timer is set for 30 seconds and 20 seconds; complete three exercises before resting and complete each triplet twice before moving on

Reach Across + Toy Soldiers + Modified Jacks
Low Swinging Tappers + Rainbow Kicks + Kick Jacks
Punch Punch Kick + Big Arm Side Shuffles + Squat Jacks
Forward Hinge Arm Flappers + Skiers + Booty Kicker Jacks
High Knee Punches + Windmill Tappers + Side Kick Jacks
Tapback Bursts + Walking Stars + Leg Twister Jacks
Push Push Crunch + Double Knees + Drinky Bird Jacks

FINISHER (complete on both sides without rest):
Goofy Jacks + Tree Pose Hold


Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!


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❤ Pahla B – your BEST fitness friend! ❤


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  • Oh yes, wonderful.  Some new exercises and a different format.  What’s not to love?  As always, thanks for your creativity Pahla.

  • i almost didn’t do this one because i’m not yet 50 but i’m so glad i did. it worked my heart, my balance and even my brain in those last few intervals 😂 and i completely agree with you about bringing the intensity down. after breaking my ankle this winter, i brought my high intensity training down to something a lot more moderate, and surprisingly, i’m leaner than i’ve been in years. and i have to say, little Floof’s cameo in back was very welcome 😸

  • I got very emotional following this today. I feel like I finally have permission, at 58, not to push myself too hard. Thank you!! It was a great workout. I did add a 10 minutes cardio/ab but I knew it was only because it felt good and that I didn’t “have to”.

  • Girrrrrrrrrrrrrlllllll!!! This is everything💖 You know I’m in the thick of it. And the struggle is real. But your workouts, combined with lots of flowing stretching has been my lifeline✨ At least this part of my day, which you know I cherish, is lovely and leaves me feeling effective in my wellness😌 Oddly, once I realized feeling how awesome feeling good while and after working out felt! Well I had no issues dropping the intense HAVE TO exercise way of the past😀 My epiphany I had about this chapter is that I am learning how to love myself and take care of myself in ways I never did before💗 And after all tjis💩 I’ll be better for it😆
    Thank you for helping me to find and feel comfort and like I’m doing what my body needs💫

  • Thank you so much for doing this kind of workout ! I did break a sweat 😓! I’m 47 and I felt like you know exactly what I’ve been feeling like lately ! Thank you

  • Another great workout!!! I love the triplets. I am knee repeatered out from my step aerobics and tae-bo days so I appreciate the variety and shortness of your knee moves. Never get bored.

  • I am so thrilled to have found Pahla! Finally a workout channel for ladies my age suffering from menopause, mad at their bodies for changing and dealing with hot flashes. I can do these with my bad knees and sore back. I look forward to working out instead of dreading it or skipping, Thank you Pahla!

  • I LOVE this sweaty and sensible workout! The chat was on point too! Thank you! 💕💕💕🌈🌈🌈💪🏻💪🏻💪🏻

  • This is an awesome video. I just turned 51 and in dire need to get myself into shape. I am fully menopause, gained 20 pounds in the last 3 years and I literally have no energy.
    You have a way of making us feel like I can do this. This is perfect for someone who is just starting out. Thank you. I can’t wait to try more or your videos. I’m going to make my fiancé try this out tonight.

    • YES! Having support from your “other half” makes everything better! Good for you both!

  • You are my new favorite personal trainer! I did your 15 min. core ball video about a week ago but really wanted to get back into some cardio. This was absolutely perfect for me! I am 58 years old and had rotator cuff surgery 6 months ago. I have always been active, but have had a hard time getting back into a workout routine, especially with it being winter here. You’re positive and encouraging about the whole aging process so, thank you! Glad I found your YouTube channel😊.

  • I am a 62 year old heart transplant person, and have always worked out, even while waiting for my beautiful heart. Now that gyms are closed I have found your video and it is just right! Thank you!❤️ Live Life❤️Give Life

  • Wow! What a great workout and sweat! I said to myself “Ahh this looks super easy. How can I get a good sweat?” Looks are deceiving lol. As a 59 yr old and always worked out, I look forward to more like this! Thank you for this ma’am 👍🏽

  • I love you Pahla! I’ve been doing your workout videos for 3 weeks now and it’s a game changer! My fitness and balance have improved immensely. I’m not new to fitness either! I am over 55. That’s all I will admit to..lol

  • Great workout as always. This one really sneaks up on you so be careful to pace yourself. Thanks, Pahla!

  • I’m going to put this on every morning. I love your enthusiasm and workouts. The peri menopause is certainly challenging. I find that magnesium products are helping me because I ache a lot. I think these help because they ease the digestive problems/ stress.

  • Loved the Cardio 30 Minutes Pahla. Really enjoyed the session. Thank you! You are such a positive influence. I was going for a run but felt too tired to do 8k but this has made me feel really energised for the rest of my day! Thanks so much and see you next time! xxx Clare

  • I LOVE this workout. I’m in my 40’s with bad knees, so this is perfect. Also love the knee-friendly workout. Thank you, Paula, for making these and for staying so positive. You’re a beacon of light in a strange world.

  • Oh my gosh! When this started I thought just as you said – ‘this is kinda easy’ but by the end I was done! Thanks for this – my first 30 min cardio workout in 4 years! I’m 58, I have a sedentary job, and I’ve gained 20 lbs during the pandemic. Now, my goal is to lose the weight and get back into running. I’ve subscribed!

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