December 5

Strength Training and Walking for Fat Loss | Exercises for Seniors


This 30 minute Strength and Walking for Fat Loss includes exercises for seniors that will build muscle, lower blood sugar, burn calories and enable you to get your steps in – more than 1800 steps depending on your pace. These exercises for beginners can be done standing or seated. Mom rocks out in a chair!

This full body workout at home for seniors features two sections: A 15 minute strength training session featuring three sets of 5 exercises, each in 40 second intervals; and a 15 minute walk featuring 4 rounds of 4 exercises in 30 second intervals.

We intentionally structured this workout with strength training first and walking second. Why? According to the American Council on Exercise, this sequence is best for burning fat, losing weight, and building strength. (Doing cardio before weights supports the goal of increasing endurance.)

But if you’re needing just a quick strength or cardio workout – break it up and do one section at a time!

00:00 Introduction
01:07 Warm Up
03:09 Strength Training – Set 1
08:52 Set 2
14:21 Set 3
19:29 Walking Workout
33:18 Cooldown

Estimated calorie burn for 15 minute Strength Training:
🔥 A 120 lb (54.4 kg) person: 90 calories
🔥 A 200 lb (90.7 kg) person: 100 calories

Estimated calorie burn for 15 minute Walking Workout:
🔥 A 120 lb (54.4 kg) person: 48-52 calories
🔥 A 200 lb (90.7 kg) person: 80-86 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, terrain, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

Want more walking videos for seniors that also include light weight workout for seniors? Try these:

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.


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  • Good morning and THANK YOU. I’ve been exercising with you two and Moki (sp) for almost 2 months. The step app on my phone is ‘excited’ that I’m taking more steps now than last month and even more this year than last year. I feel stronger and more flexible. Your exercises are not difficult but very effective and I can see us being friends in my livingroom for a long time.
    I appreciate you both very much. ‘Mom’ is very inspiring, I keep up because she does and it’s paying off very well. Thanks again.

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