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âś“Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

5 Standing Exercises for Bat Wings That Take Just 10 Minutes

Say goodbye to arm flab with this quick, equipment-free routine

Christopher Roback
By Christopher RobackMar 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Meredith_Shirk8
I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks
Copyright Meredith Shirk/YouTube
Christopher Roback
By Christopher RobackMar 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Fitness & Workouts

We've all experienced it—waving goodbye only to notice the skin on the back of our arms continuing to wave after we've stopped. These "bat wings," as they're commonly called, are a frustration for many. "You guys know what bat wings are? It's when you're wavin, and it goes wave after you've stopped waving, it's still waving," explains Meredith Shirk, Founder of Svelte Training and NASM Certified Health & Body Specialist. The good news? Meredith has designed a simple, equipment-free workout that targets this troublesome area in just 10 minutes. "I am so excited because of an easy and effective bat wing workout. So we're gonna get rid of those bat wings," she promises. Ready to transform those bat wings into toned, defined arms? These five standing exercises might be exactly what you need.

Exercise 1: Tricep Kickbacks (30 seconds)

The workout begins with tricep kickbacks. "Chest up, shoulders back, palms up to the sky and just kicking straight back, bending over and really pressing through your heels," Meredith instructs in her post. This activates your posterior chain, including glutes, hamstrings, and calves while targeting those triceps.

"Push back and squeeze, back and squeeze. Really feel like you're getting that squeeze because that's what's gonna build the muscle," emphasizes Meredith. She reminds us to engage our core: "Pull that belly button in. Everything's core workout."

Exercise 2: Prayer Push Out (30 seconds)

Detail of wide open hands together in the front. Unrecognizable african american man doing a triangle sign shape with the hands. Stop racism and embrace different ethnics. Afro culture lifestyle. Prayer Push Out

Shutterstock

Next up is the prayer push out. "Hands together, like, oh, please for my arms. And then you're gonna push out into like almost a diamond and then push back in," says Meredith.

The effectiveness of this exercise depends entirely on tension. "Now the key is you can do this all day long and it's not gonna do anything for you. You have to press your hands together as hard as you can, press your feet into the ground as hard as you can, press your hands out, keeping tension," Meredith explains. "So if you feel like, oh, this isn't doing anything, you need to push your hands together harder here because you should feel it underneath and in that tricep."

Exercise 3: Lateral Arm Raises (30 seconds)

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

For the third exercise, extend your arms out to the sides. Meredith describes these as "just like angel wings." After the lateral raises, you'll hold your arms straight out: "Now going straight out. Don't let those arms drop, 30 seconds. So it's gonna get hard now."

Meredith emphasizes full-body engagement: "Chest up, shoulders back, engaging, push through your heels, engage in those legs and pull the shoulders back. You want this to be a full body workout even though you're just moving your arms." She adds, "Pull that belly button in towards the spine. Good, keep those fingers extending out, shoulders down."

Exercise 4: Crisscross Arms (30 seconds)

a man does an exercise with his knees. the boy does sports. Crisscross Arms, scissorsShutterstock

The fourth exercise involves crossing your arms in front of your body. "Crisscross applesauce. People used to say that to me. I don't even know what that means. What does crisscross applesauce even mean? But you're crisscrossing your arms," Meredith shares with a touch of humor.

As with the other exercises, proper form is crucial: "Things are pressing your hands out. So you're nice and tight in your shoulders and your triceps." She reinforces the importance of full-body engagement: "Don't forget about your legs because it all starts in the ground up. So push your feet in the ground, starting through heels, then go up through your ankles, into your calves, all the way up your hamstrings."

Exercise 5: Small Arm Circles (30 seconds)

Full-length photo of a young athletic woman performing arm exercises. Woman in standing pose with arms outstretched.

Shutterstock

The final exercise consists of small, controlled arm circles. "Forward for 30 seconds. Really feel like you're just making a, the size of almost, I'd say a baseball," Meredith instructs. The key is keeping the circles small: "You're going big volleyball, then you go, whoa, exercise ball, right? That's different. It's the little ones."

With her characteristic enthusiasm, Meredith adds: "Little ones, big ones, little ones. I feel like I'm talking to Cruz. Sorry, Cruz is my two and a half year old son. I just get confused sometimes."

Complete the 10-Minute Workout

Portrait of mature woman stretching her arms and looking away at gym. Beautiful woman performing yoga in warrior pose, Virabhadrasana.

Shutterstock

Meredith recommends performing the entire circuit twice for optimal results. "Now, time to do it again," she says after completing the first round. Since each exercise takes 30 seconds and you'll do two complete rounds, the total workout time comes to just 10 minutes (5 exercises Ă— 30 seconds Ă— 2 rounds = 10 minutes).

Between each exercise, shake out your arms briefly before moving to the next movement. "If your arms aren't burning, I'll tell you what, shake them out. Those things are gonna kill your arms," Meredith warns.

Why This 10-Minute Approach Works

Young woman pinching arm fat flabby skin10 Ways to Lose Your Arm Flab in 4 WeeksShutterstock

The beauty of this workout lies in its simplicity, efficiency, and effectiveness. No equipment needed, just your body weight and proper form. As Meredith says, "This is how you get rid of these bat wings."

While each 30-second exercise might seem brief, the combination of all five movements performed with proper tension and form creates an effective tricep-targeting routine. The short timeframe makes it easy to fit into even the busiest schedule—just 10 minutes, three times a week can lead to noticeable improvements.

Remember, while this workout specifically targets the triceps area, Meredith emphasizes making it a full-body effort by maintaining proper posture, engaging your core, and pressing through your feet.

Final Thoughts

Senior african american couple performing stretching exercise together at the beach. fitness yoga and healthy lifestyle conceptShutterstock

At the end of the workout, Meredith encourages: "I hope you love this bat wings workout. Now, if you want more awesome arm workouts and leg workouts and butt workouts, hit up there, like, subscribe, and check out all of our awesome videos."

With consistency and proper form, this 10-minute standing workout can be an effective tool in your journey toward more toned, defined arms. The best part? You can do it right at home, with no equipment, in less time than it takes to watch a sitcom episode.

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Fitness & Workouts

5 Standing Exercises for Bat Wings That Take 10 Minutes

Meredith_Shirk8
I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks
Copyright Meredith Shirk/YouTube
Christopher Roback
By Christopher RobackMar 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
âś“Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all experienced it—waving goodbye only to notice the skin on the back of our arms continuing to wave after we've stopped. These "bat wings," as they're commonly called, are a frustration for many. "You guys know what bat wings are? It's when you're wavin, and it goes wave after you've stopped waving, it's still waving," explains Meredith Shirk, Founder of Svelte Training and NASM Certified Health & Body Specialist. The good news? Meredith has designed a simple, equipment-free workout that targets this troublesome area in just 10 minutes. "I am so excited because of an easy and effective bat wing workout. So we're gonna get rid of those bat wings," she promises. Ready to transform those bat wings into toned, defined arms? These five standing exercises might be exactly what you need.

Exercise 1: Tricep Kickbacks (30 seconds)

The workout begins with tricep kickbacks. "Chest up, shoulders back, palms up to the sky and just kicking straight back, bending over and really pressing through your heels," Meredith instructs in her post. This activates your posterior chain, including glutes, hamstrings, and calves while targeting those triceps.

"Push back and squeeze, back and squeeze. Really feel like you're getting that squeeze because that's what's gonna build the muscle," emphasizes Meredith. She reminds us to engage our core: "Pull that belly button in. Everything's core workout."

Exercise 2: Prayer Push Out (30 seconds)

Detail of wide open hands together in the front. Unrecognizable african american man doing a triangle sign shape with the hands. Stop racism and embrace different ethnics. Afro culture lifestyle. Prayer Push Out

Shutterstock

Next up is the prayer push out. "Hands together, like, oh, please for my arms. And then you're gonna push out into like almost a diamond and then push back in," says Meredith.

The effectiveness of this exercise depends entirely on tension. "Now the key is you can do this all day long and it's not gonna do anything for you. You have to press your hands together as hard as you can, press your feet into the ground as hard as you can, press your hands out, keeping tension," Meredith explains. "So if you feel like, oh, this isn't doing anything, you need to push your hands together harder here because you should feel it underneath and in that tricep."

Exercise 3: Lateral Arm Raises (30 seconds)

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

For the third exercise, extend your arms out to the sides. Meredith describes these as "just like angel wings." After the lateral raises, you'll hold your arms straight out: "Now going straight out. Don't let those arms drop, 30 seconds. So it's gonna get hard now."

Meredith emphasizes full-body engagement: "Chest up, shoulders back, engaging, push through your heels, engage in those legs and pull the shoulders back. You want this to be a full body workout even though you're just moving your arms." She adds, "Pull that belly button in towards the spine. Good, keep those fingers extending out, shoulders down."

Exercise 4: Crisscross Arms (30 seconds)

a man does an exercise with his knees. the boy does sports. Crisscross Arms, scissorsShutterstock

The fourth exercise involves crossing your arms in front of your body. "Crisscross applesauce. People used to say that to me. I don't even know what that means. What does crisscross applesauce even mean? But you're crisscrossing your arms," Meredith shares with a touch of humor.

As with the other exercises, proper form is crucial: "Things are pressing your hands out. So you're nice and tight in your shoulders and your triceps." She reinforces the importance of full-body engagement: "Don't forget about your legs because it all starts in the ground up. So push your feet in the ground, starting through heels, then go up through your ankles, into your calves, all the way up your hamstrings."

Exercise 5: Small Arm Circles (30 seconds)

Full-length photo of a young athletic woman performing arm exercises. Woman in standing pose with arms outstretched.

Shutterstock

The final exercise consists of small, controlled arm circles. "Forward for 30 seconds. Really feel like you're just making a, the size of almost, I'd say a baseball," Meredith instructs. The key is keeping the circles small: "You're going big volleyball, then you go, whoa, exercise ball, right? That's different. It's the little ones."

With her characteristic enthusiasm, Meredith adds: "Little ones, big ones, little ones. I feel like I'm talking to Cruz. Sorry, Cruz is my two and a half year old son. I just get confused sometimes."

Complete the 10-Minute Workout

Portrait of mature woman stretching her arms and looking away at gym. Beautiful woman performing yoga in warrior pose, Virabhadrasana.

Shutterstock

Meredith recommends performing the entire circuit twice for optimal results. "Now, time to do it again," she says after completing the first round. Since each exercise takes 30 seconds and you'll do two complete rounds, the total workout time comes to just 10 minutes (5 exercises Ă— 30 seconds Ă— 2 rounds = 10 minutes).

Between each exercise, shake out your arms briefly before moving to the next movement. "If your arms aren't burning, I'll tell you what, shake them out. Those things are gonna kill your arms," Meredith warns.

Why This 10-Minute Approach Works

Young woman pinching arm fat flabby skin10 Ways to Lose Your Arm Flab in 4 WeeksShutterstock

The beauty of this workout lies in its simplicity, efficiency, and effectiveness. No equipment needed, just your body weight and proper form. As Meredith says, "This is how you get rid of these bat wings."

While each 30-second exercise might seem brief, the combination of all five movements performed with proper tension and form creates an effective tricep-targeting routine. The short timeframe makes it easy to fit into even the busiest schedule—just 10 minutes, three times a week can lead to noticeable improvements.

Remember, while this workout specifically targets the triceps area, Meredith emphasizes making it a full-body effort by maintaining proper posture, engaging your core, and pressing through your feet.

Final Thoughts

Senior african american couple performing stretching exercise together at the beach. fitness yoga and healthy lifestyle conceptShutterstock

At the end of the workout, Meredith encourages: "I hope you love this bat wings workout. Now, if you want more awesome arm workouts and leg workouts and butt workouts, hit up there, like, subscribe, and check out all of our awesome videos."

With consistency and proper form, this 10-minute standing workout can be an effective tool in your journey toward more toned, defined arms. The best part? You can do it right at home, with no equipment, in less time than it takes to watch a sitcom episode.

Fitness & Workouts

15-Minute Fat-Burning Workout To Tone Your Entire Body

Bree_Argetsinger3
The Betty Rocker/YouTube
Leah Groth
By Leah GrothMay 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
âś“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

The Betty Rocker, aka Bree Argetsinger, is a health coach and fitness motivator, who regularly shares videos of her “fast fun” workouts that can be done anywhere, diet hacks, and healthy living tips. In a recent YouTube video she shared a 15-minute full body HIIT circuit that you can do in the comfort of your own home – or anywhere else for that matter.

1. You Can Do This 15 Minute Workout Anywhere

Bree_Argetsinger4The Betty Rocker/YouTube

“We're going to get super energized, burst some fat work all of our muscles, head to toe in just about 15 minutes, so pay close attention to the form, tips and modifications that I share with you and use the information below this video on the blog for all of the additional mods and form tips for you to read through,” she says, adding that the workout requires zero equipment, can be done “absolutely anywhere,” and will “totally energize you and make you feel amazing.” She recommends keeping a water bottle on hand. “We want to stay hydrated and feel free to pause the video at any time if you need a little more rest than what I'm taking” she adds.

2. Exercise 1: Squat Thrusts

The first exercise in the circuit is called a squat thrust. “You're going to drop down, plate your hands below your shoulders, shoot your feet back, then jump it back, load the weight in your heels and jump up,” she explains, adding that “you can absolutely take the jump out of it and just power up into a squat, squeezing your butt as you come up, go at your own pace.”

Related: #1 Weight Loss Food Mistake You Are Making

3. Exercise 2: Super Mario

Excited,African,American,Young,Woman,Have,Fun,In,Living,Room,jumping,jump, exerciseShutterstock

Next up, an exercise called Super Mario. “If you ever played Mario Brothers, when you're a kid, you'll love this,” she says. It starts by stepping back “with our left knee and as we power up, we're going to reach for a gold coin with our left hand, so it's a reverse lunge and a jump,” she explains. “So just a little hop on the left foot.” If the move is too challenging, she suggests leaving out the jump. “I want you to power up with a knee drive, step back into reverse lunge, power up with the knee drive. Make sure when you do this that you land lightly to the last one,” she says. Then, switch sides and balance weight on the right foot, stepping back with the left and reaching for a gold coin with the right hand.

4. Exercise 3: V Ups

Woman,Doing,Paripurna,Navasana,Exercise,,Boat,Pose,,V UpsShutterstock

Next up is a core exercise called V Ups. Okay. “A V Up is when you use your core and you lift your toes to meet your hands in the air, forming a V with your body,” she explains. A modified version would be doing a knee up, with your knees up to your chest. “Each time you come down, make sure your lower back makes contact with the floor mat. That'll really help protect your back and really make sure you're getting enough out of this move.”

5. Exercise 4: Tuck Jump

Sporty,Young,Female,Athlete,Doing,High,Tuck,Jumps,exercise,fitnessShutterstock

Next up? The tuck jump. “It is challenging. It'll get your heart rate back up,” she says. Start by jump driving knees up towards the hands, “which we keep around chest or waist height,” she instructs. A modification would be doing body squats instead. “Make sure you keep the weight back in your heels and in your butt and keep your chest lifting. If you're doing the tuck jump, be sure to land lightly.”

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

6. Exercise 5: Two-Way Pushup

Wide,Grip,Pushup,Push-up,Variation,Advanced,Chest,Exercise,Shutterstock

Now it’s time for a two-way pushup. “Come on down to the mat. Make sure your hands are stacked below your shoulders. Do a regular pushup. Then walk your hands out wide. Do a wide pushup, hands in, push up wide, push up,” she instructs. “Absolutely fine to come down to your knees here at any time you want to save your chest and arms, be up on your toes as much as you can, and then drop down to your knees straight. Be sure your back is not arched.”

7. Exercise 6: Alternating Reverse Curtsy Lunge to Kick

Sport,And,Healthy,Lifestyle.,Fit,Black,Woman,Doing,Curtsy,LungesShutterstock

The final move is called an alternating reverse curtsy lunge to kick. “Here's what we're going to do. We're going to step it back into a reverse curtsy lunge. As you come up, we're going to kick step reverse curtsy on the other side. Kick step it over kick,” she continued. “If that kick feels a little bit too much, if you don't want to do it, I want you to switch to a knee,” she says. You could also have a chair here in front of you to hold onto the back of it to help you find your balance.

8. Go Through the Circuit Three Times

Bree_Argetsinger2The Betty Rocker/YouTube

Each set of exercises takes about five minutes. In the video she goes through the routine three times, for a total 15-minute workout. We suggest following along with Argetsinger’s demonstration to avoid any injuries. According to the National Academy of Sports Medicine (NASM) there are many reasons why circuit training is a good idea. Not only is it a highly efficient method, studies have found that it can help decrease the risk of disease – one study found that high intensity circuit training reared greater improvements in blood pressure, cholesterol, and triglycerides compared to low intensity circuit training or traditional endurance training – and can also improve heart health, aid in weight loss, and improve overall strength.

Related: 6 Simple Exercises You Can Do at Home Instead of Running

9. HIIT Workouts Have Many Benefits

Bree_Argetsinger1The Betty Rocker/YouTube

There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

💪🔥Body Booster: If you can’t do an exercise for whatever reason, making small modifications can help prevent injuries while still allowing you to achieve your health goals.

Fitness & Workouts

20-Minute Full-Body Workout You Can Do in Your Living Room

Nikolai_Puchlov_Headshot
Nikolai Puchlov
Leah Groth
By Leah GrothMay 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
âś“Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you want to get a full-body workout in the comfort of your own home, investing in a few kettlebells is a must. “One of the greatest aspects of using a kettlebell for exercising is that you can use one light or medium kettlebell weight and an area roughly the size of a yoga mat to get a fun, full body strength and conditioning workout in as little as 15 or 20 minutes,” Nikolai Puchlov, Head Coach & Founder, Pro Kettlebell, tells Body Network. He created a home kettlebell workout exclusively for our readers, which tones and strengthens your entire body.

1. What to Know Before You Start

Colorful,Kettlebells,Row,In,A,GymShutterstock

A great thing about kettlebell workouts is that they are high intensity, low impact and can burn a lot of calories in a short time. And, like other forms of strength and weight training, you continue to burn more calories post workout than other cardio-based forms, due to post-exercise oxygen consumption. Puchlov adds that they help strengthen your muscles and joints and “provides cardio benefits at the same time.” This workout can easily be modified to the appropriate level by using lighter or heavier kettlebell weights and/or increasing or decreasing the pace at which you perform the exercise.

Related: I’m a Dietitian and Here’s What Happens to Your Body When You Give Up Sugar

2. Bodyweight Warm Up

Family,Workout.,African,American,Husband,And,Wife,Training,Together,high knees, warm, upShutterstock

First, start with a short bodyweight warm up.

  1. 30 seconds of air squats
  2. 30 seconds of toe touches
  3. 30 seconds of standing folding stars
  4. 30 seconds of high knees

3. Buns and Guns Kettlebell Exercises

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

The first set of kettlebell exercises works the “buns and guns,” says Puchlov.

  1. Goblet squats
  2. Ribbons

30 seconds on 10 seconds off x 2 rounds

4. Chest and Core Kettlebell Exercises

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

Next, “turn that bird cage chest into a love nest and core,” says Puchlov.

  1. Bridge press
  2. Russian twist

30 seconds on 10 seconds off x 2 rounds

Related: I Lost Belly Fat With These 3 Easy Hacks You Can Do Today

5. Back and Biceps Kettlebell Exercises

,,Sporty,Athletic,Gym,curls,kettlebells,kettleballsShutterstock

The third section of kettlebell exercises works the back and biceps. “Baby got back and biceps,” quips Puchlov.

  1. One arm row (30 seconds per side)
  2. Cheat curls (30 seconds per side)

1 minute on 10 seconds off x 2 rounds

Related: Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours

6. Thigh and Triceps Kettlebell Exercises

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

The final set of kettlebell exercises works the “thighceps and triceps,” says Puchlov.

5 repetitions each for AMRAP (As Many Rounds as Possible) in 3 minutes.

  1. Thrusters
  2. Deadlift
  3. Tricep Extensions

💪🔥Body Booster: Due to post-exercise oxygen consumption, you will not only burn a lot of calories in a short time during your workout, but will continue burning more calories post workout than other cardio-based forms of exercise.

Fitness & Workouts

5 Pilates Exercises for a Flat Stomach in 14 Days

Vas_Priebe
eso_transform_within/Instagram
Leah Groth
By Leah GrothJun 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
âś“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Pilates is one of the most popular workouts in the world for a reason: It helps people achieve that long, lean, and perfectly sculpted body that so many celebrities and models have. Vas Priebe is a Holistic Health Coach who is certified in both yoga and Pilates. She recently spoke with The Body Network about how to incorporate Pilates into your life and how it can help you achieve a flat stomach in just a few weeks.

Stretch First

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

“The biggest tip is stretching first so that your body is more open. When your body is more open, your body functions more effectively making muscle engagement easier. Better engagement equals better results,” says Vas.

Keep the Following in Mind Before You Start

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Before moving onto her 5 exercises, she starts with the following tips:

  • Open inner thighs and hips before you begin your ab workout.
  • Less is more with abs when done properly.
  • Be patient, move intentionally with your breath, feel your body as you move and take your time.
  • Keep your neck, jaw, face, throat soft.Tension in those places steals the work away from the abs.
  • Abs should always be softening inward, as if they are hugging and supporting your spine, not bracing outward.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

Exercise 1: Wide Legged Forward Fold

Beautiful young woman in bright colorful sportswear working out indoors on blue mat. Girl doing Wide Legged Forward Bend, Prasarita Padottanasana posture. Full lengthShutterstock

“Take your arms out to a T and step your feet as wide as your arm span. Keep your feet facing forward. Hinge at your hips and place hands on the ground. Bend your knees and lengthen your spine to a table top position, arms beneath shoulders. Crown of head away from tail. Shift your weight back to the right heel as you lengthen and straighten your left leg. Hold for a breath cycle and then switch. Go back and forth, moving with breath for a minute or so,” says Vas.

Exercise 2: Runner’s Lunge

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

“Step your right foot outside your right hand. Turn your toes out slightly. Step your left leg back and lower back knee. Come to finger tips, lengthen and lift your spine tall, square your shoulders. Engage your glutes as you bend deeper into the lunge. Maintain length in spine and length through the back leg. Hold for 30 seconds or a few breath cycles and then switch,” she instructs.

Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy

Exercise 3: Table Top Knee Taps

Shirtless athletic man doing high plank knee touch workout on rooftop floor, home open air exercise concept, selective focusShutterstock

“Start in a table top position. Lengthen and lift your spine, crown of head reaches from tail. Square off shoulders and hips. Take an inhale and widen through your rib cage as you firmly press into the ground and maintain a long spine. Sustain your width and length as you exhale and lift your knees 2 inches from the ground.Inhale and tap them gently back down. Exhale and lift. Repeat 2 sets 8-10 reps,” suggests Vas.

Exercise 4: Supine Marches

Fitness woman working out on mat at homeShutterstock

“Lie on your back, arms by your side, legs in table top. Flex your ankles. Maintain a neutral pelvis. On an exhale, hinge at your hip and lower your right leg towards the ground. Knee stays bent in the tabletop position. Belly softens inward as leg lowers. Inhale and lift the leg back to start position. Move with your breath slowly, ensuring a sense of the abs softening inward on your exhale. Repeat 2 sets 8 reps on each side,” says Vas.

Related: 12 Powerful Ways to Transform Your Body at Any Age

Exercise 5: Chest Life

Side view of female in green wear sleeping outdoors after doing yoga exercises. Crop of woman relaxing peacefully after yoga exercising among grass holding hands behind head. Concept of calmness.Shutterstock

“Lie on your back, neutral pelvis, hands behind your head at the base of your skull. Elbows slightly wider than the shoulders. Lengthen through your under arms. Take legs to a table top position, knees together, toes pointed. Prep is important here. Lift your head and chest and hold. Take a big inhale into your side body as you lengthen through you under arms and engage your triceps and lats. Hold your head up with your arms so that you often your neck and engage your core. As you exhale, soften your abdominals into your body maintaining width through your rib cage and lower abs. Avoid your belly popping upwards, brace inward instead. Hold the position keeping an eye on your abs. Watch them on the exhale to ensure they are softening inward. Take 8-10 long slow breaths holding the position, legs in table top, head and chest lifted.”

💪🔥Body Booster:Research backs up the many benefits of Pilates. Studies have found it can help increase muscle strength, endurance, and flexibility, and improve posture and balance.

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Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout

britany-williams-4
britanywilliams/Instagram
Leah Groth
By Leah GrothAug 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Britany Williams is a personal trainer and influencer whose workouts are featured on the Sweat app. She regularly shares mini workouts via her Instagram account, many of which can be done without any equipment and in the comfort of your own home. She recently shared a quick but effective routine for beginners. “Need a no fuss QUICK workout? Try this 10 minute workout with no equipment needed from my new program The Daily 10 Challenge in the @sweat app 🎉” she captioned the series of clips, which demonstrate each of the exercises. Here is everything you need to know about the workout and all of her other diet and fitness tips.

No Equipment Needed

She recommends 5 exercises, doing each for 30 seconds, and completing 3 rounds of the set. “This workout targets your shoulders, core, quads and glutes - no equipment needed,” she explains.

  • Bird Dog
  • Supine March
  • Shoulder Cars
  • Glute Bridge
  • Lunge

Eat Foods That Make You Happy

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In a TikTok clip, Britany encourages her followers to change the way they eat. “Often we leave off the foods that give us joy when building our plate. When in reality, what if we started there? What if when you were building your meal plan or your diet or your whatever it is, what if you started your meal plan with keeping in the foods that make you happy and then you had to build around that? What on my plate today supports my nutrition and supports my goals, but what also supports my joy?” she says.

Related: I Lost 30 Pounds With This Walking Routine

Work Your Upper Body When You Are Unmotivated to Work Out

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“If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run More with These 5 Tips

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In a TikTok video, Britany unveiled “five realistic tips to make it a little easier” to go running. “Number one, sometimes run without your watch. Get used to how your body feels without always worrying about pace. Number two, a quick warmup is a game changer before longer runs, especially if you run in the morning. Number three, if you're a beginner, take breaks. Alternate walking and running for one minute intervals, increasing the length of the run interval every couple of weeks. Number four, get the right shoes. I get new shoes every 400 miles or so, and my knees thank me every time. And number five, realize every step forward, whether it be for five minutes or for an hour, is a step forward in your goals.”

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

How to Do a Push Up If You Struggle

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Britany admits that she has “struggled with pushups for years” and offers a tip on how to make them easier. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be and it's going to be so helpful,” she says.

💪🔥Body Booster: Try and do at least a 10-minute workout every day for a week and then ask yourself how you feel. You will likely be motivated to do longer workouts the next week. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Mom of 4 Over 30 Lost 40 Pounds in 6 Months with Daily Walks

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From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits
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Christopher Roback
By Christopher RobackApr 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all been there—standing on the scale, feeling like change is impossible. For Ashley Porter, that frustration peaked when she saw the number on her scale matched what she weighed the day she gave birth to twins. As a busy mom of four in her thirties, she felt stuck in a cycle of failed attempts and disappointment. "I had done countless weight loss challenges in my life," Ashley shares in her post. "After each baby, the weight seemed to be a little more difficult to get off." But through a dedicated six-month journey involving daily walks and establishing key morning habits, Ashley not only lost 40 pounds but created a sustainable lifestyle she loves. Her story proves that it's never too late to transform your life—and shows exactly how you can do it too.

The Turning Point

Everyone reaches a breaking point before making a real change. For Ashley, October was her darkest month. "I got to the point where I felt I wasn't in control of so many areas of my life," Ashley admits. "I just felt every aspect of my life just felt sad." She had gained weight with each pregnancy and never fully lost it before the next one. When she stepped on the scale at 33 and saw she weighed exactly what she did the day she delivered twins, something inside her shifted. It was time for a change.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

The Decision That Started It All

Sometimes simply acknowledging you're unhappy creates the momentum for change. "On Halloween last year, I remember sitting down with my husband and talking about all the areas of my life that I wasn't happy with," Ashley reveals. That honest conversation became her catalyst. "In that moment, I immediately felt better. I felt happier. I felt excited," she says. By recognizing her power to choose a different path, Ashley experienced an immediate mental shift that would fuel her entire journey.

Morning Habit 1: The Daily Checklist

Ashley's transformation began with a simple tool—a daily checklist that kept her accountable. "On November 1st, I made my very first checklist and I got on Instagram and I told everyone what I was doing," Ashley explains. Her checklist included items like working out 4-5 times weekly, personal development, daily walks, 8 hours of sleep, and eliminating negativity. This morning ritual of creating and reviewing her checklist set the tone for each day. By making her commitment public, she created extra accountability that helped her follow through consistently.

Morning Habit 2: Personal Development

Starting each day with personal growth became a cornerstone of Ashley's success. "I knew I had so much mental work I needed to do, and spending time daily in personal development, meditating, and focusing on removing negativity from my life, which also included negative self-talk," Ashley shares. She began each morning immersing herself in content that supported her goals—listening to podcasts or watching motivational videos while preparing breakfast. This intentional morning practice reshaped her mindset and fueled her motivation throughout the day.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Morning Habit 3: Visualizing Her Future Self

Ashley's powerful morning visualization practice changed how she approached each day. "Imagine the highest version of yourself and start showing up as her," became the screensaver on her phone and her daily mantra. Each morning, Ashley would envision her ideal self and how that person would navigate the day ahead. "What would her morning routine look like? What time would she go to bed? How would she spend her time in the day?" she would ask herself. This morning habit helped close the gap between her current reality and her aspirations.

Daily Walks: The Consistent Physical Practice

Walking became Ashley's gateway to consistent physical activity. As part of her six-month commitment, she incorporated daily walks into her routine, making them non-negotiable. "I had to unbecome who I naturally am," Ashley admits. "Naturally, I want to stay up late and sleep in all morning. Naturally, I want to relax all day." These walks not only contributed to her weight loss but became a time for mental clarity and reinforcing her commitment to change. The simplicity and accessibility of walking made it the perfect foundation for her physical transformation.

The Decision-Making Framework

Ashley developed a powerful question that guided her choices throughout the day. "Anytime a decision in my day was to be made, I'd ask myself, what would a fit person do?" she explains. This simple framework helped her navigate temptations and stay aligned with her goals. "Yes, I would rather eat a bag of chips. And I knew that was going to give me temporary satisfaction," she acknowledges. "But consciously choosing a healthier alternative made me go to bed feeling accomplished and proud." This mindset shift transformed her eating habits without extreme dieting.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Create Your Supportive Environment

Your environment either supports or sabotages your goals. "To really completely reinvent yourself, you've got to be eating, sleeping, breathing this new lifestyle," Ashley emphasizes. She intentionally surrounded herself with content and people that reinforced her new path. "Start following accounts on social media that will inspire you every single day to stick to your new lifestyle. Unfollow anyone who maybe causes you to have negative thoughts," she advises. This environmental design made good choices easier and strengthened her resolve.

Focus On Daily Actions, Not Just Results

Ashley discovered that targeting daily behaviors, not just outcomes, accelerated her progress. "Instead of saying, my goal is to lose 20 pounds, that can be your big goal. But your goal today is to get your workout in and to stick to your meal plan," she suggests. This shift created immediate wins and deeper satisfaction. "When you do this consistently, your big goal happens by default," Ashley explains. By celebrating daily actions rather than distant results, she maintained motivation throughout her journey.

The Power of Daily Progress

The joy of transformation comes from the journey itself. "You will never be happier than when you are working towards something," Ashley insists. She found truth in the idea that "progress equals happiness," experiencing greater fulfillment with each step forward. "The day you decide to change and you wake up and you're crossing things off your checklist that are helping you move the needle towards your goals—you will never be happier," she shares. This realization kept her going even on difficult days.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

When New Habits Become Your Identity

The ultimate reward came when Ashley's new behaviors became automatic. "Eventually the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you to not make them because this is just who you are," Ashley explains. After six months of consistent effort, her healthy choices no longer felt like a struggle—they simply felt like her. The morning habits, daily walks, and mindset shifts had transformed not just her body but her identity. "This is the new you," she affirms, celebrating the sustainable nature of her 40-pound weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I'm a Bikini Competitor Who Beat Belly Fat at 50 and Here's How You Can Too

Melissa Neill msmelissaneill MelissaNeill
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Melissa Neill
By Melissa NeillApr 10, 2025
Melissa Neill
CEO of Body By Bikini
Melissa Neill is a weight loss coach and the founder of Body By Bikini.
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âś“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

That unexpected belly fat that seems to appear out of nowhere once you hit your 40s can feel impossible to lose. No matter how many sit–ups you do or salads you eat, that stubborn midsection just doesn't budge like it used to. I know exactly how frustrating this is because I've been through it myself.

As a fitness coach who specializes in helping women over 40, I discovered the real solutions to menopause belly fat through my own journey competing in bikini competitions. Back in 2018, I was struggling just like you might be now – trying all the usual methods and seeing no results until I finally cracked the code.

Today, I'm going to share the exact process that has helped over 13,000 women lose menopause belly fat – a straightforward approach you can follow to flatten your midsection in just 6–8 weeks. If you're tired of feeling uncomfortable in your clothes and ready for real solutions that work with your changing body, you'll want to read every word of what follows.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Why We Get Menopause Belly Fat

First off, I'm going to show you the shocking reasons you have gained fat around your midsection and how, once you hit the age of 40, your body has changed.

Linda is one of my clients – she was struggling with belly fat after having a child. The lifestyle she adopted was catching up with her, but she couldn't understand why. She was doing the same things she did in her younger days, but gradually her waist was expanding. She couldn't find clothes to fit, and she realised she had to make a choice to either go and buy new clothes or do something about her expanding waistline.

She decided to take action and join my program. As each week passed, she saw her waistline diminishing and lost 20 lbs. Linda was elated she had found success when it had eluded her before. You can see from these pictures and the smile on Linda's face talking about it that she was really happy with her results in just 8 weeks.

So what had happened to Linda's body, and why had she gained so much weight?

There are three things in Linda's body that were causing her belly fat and preventing her from losing weight using the traditional methods.

1. Insulin Resistance

If you try pouring water into an already soaked sponge, the sponge can't absorb any more water. That's the same as your glucose or sugar in your body – it can't be absorbed like it used to, so you get blood sugar spikes that cause fat gain.

The fat gain will typically sit around your midsection, as Linda found.

2. Loss of Estrogen

Linda's body once she hit the age of 40 is changing due to her hormones. This is because her body has lost estrogen. You can see here she started to store fat around her midsection. That's because as her body has lost estrogen, it's trying to make more, and with that, it makes more fat too. And that typically sits around her midsection. She hasn't changed anything – she has the same lifestyle habits, but her body is storing more fat because it's lacking in estrogen.

3. Loss of Muscle

There is another important thing that is happening to Linda's body, which is adding to the already expanding waistline.

Linda and every woman at this stage will find that her muscles are declining. It's declining at a rate of 1% per year once you hit the age of 40.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Why Is That Important?

Muscle is like logs I am putting on a fire—the more you have, the longer and hotter the fire burns, even when you're not stoking it.

When you have more muscle, like more logs on the fire, your body is going to burn calories without effort, just when you're sitting, resting, and sleeping.

But as you age, you are not getting that magic effect of muscle. Take me – I'm 58 – if I hadn't done anything about it, I would have lost 18% of muscle or 18% of the logs I had available to burn.

Inflammation

Let's move on to the fourth thing that is happening in your body.

When I was perimenopausal, I was suffering from 2 things I couldn't quite understand. I was getting water retention and bloating. This was during the time I was doing bikini shows, and leading up to the show, I would get really anxious about the water retention and bloating. My ankles would always swell up towards the end of the day, and my coach would order me to have my legs raised to ease this.

And the bloating would get worse throughout the day, and I would have a particular reaction to eating certain foods, like dairy and even natural sweeteners.

What was going on was inflammation, which is a huge problem for perimenopausal and menopausal women and contributes to our belly fat.

Simply put, your body becomes more inflamed as a way of healing itself. But many women experience chronic inflammation, and when left unchecked, it will lead to weight gain, joint pain, and even autoimmune diseases like Hashimoto's.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

What Doesn't Work For Belly Fat

So we've learned why we get belly fat, so I'm going to show you why some traditional methods for fat loss won't work anymore. These were methods when you were younger, and some people will even get upset and angry with the first one I'm going to talk about because they love it. But I am not talking about whether you love it, I'm talking about whether it reduces belly fat.

Do you remember the role of muscle, and loading more logs on the fire would keep the fire burning longer and hotter without effort? Well, there are some things that are going to put that fire out, like throwing cold water on it. In other words, they are going to slow your metabolism down.

Running: It’s the worst kind of exercise you can do, because you will reduce your muscle mass.

Very low carb, low calories, or extreme fasting: again, as it will result in loss of muscle, so they are going to put your fire out.

Torch Belly Fat with These Exercises

Remember that fire we were talking about and how we can add more logs on so the fire burns hotter and for longer? That is done by building more muscle. So you need to lift weights to get this magical fat burning.

But you're not going to get bulky like a bodybuilder. You're just putting back the muscle you lost through the aging process.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lifting Weights

What happens to your body when you lift weights is that your metabolism speeds up and you are going to be burning calories when you are sitting around, sleeping, and doing everyday things.

It's not about the calories you burn when you are exercising, and it's the calories you burn throughout the day when you are lifting weights.

And that's not the only benefit of lifting weights.

Remember that sponge that couldn't soak up the water because it was full up because of insulin resistance? You can make your sponge bigger by adding more muscle. The more muscle you have, the better your body is at absorbing glucose. So lifting weights is your new friend.

Your body turns into a fat-burning machine when you lift weights.

This is why I have remained so lean for years after my initial success at transforming my body and becoming a stage competitor.

Now I strength train 4 times a week for around 45 mins to an hour per session. So I don't spend huge amounts of time working out. Some people are surprised by this.

And there are two more forms of exercise that will help you keep those logs on the fire, in other words, support your metabolism:

As well as strength training, you do want to be doing some sort of cardio, but not to the detriment of your strength training. We have already learned that too intense cardio can throw water on the fire, but there is a type of cardio that will enhance your muscles and help you put more logs on your fire….

Walking

Walking is amazing for menopausal women because it will not deplete your muscles and it's easy on your joints. You want to get in 7,000 steps per day, which will help your body burn extra calories with the minimum effort. To up your walking game, I love to add in a weighted vest, and that's what I do with my clients. It really is a game changer. Go for 10% of your body weight.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

High Intensity Interval training

Another option is to implement High-Intensity Interval training (HIIT). But only in small amounts. You want to be doing 15–20 minutes per session, no more than 4 times a week. You can go for 30 minutes, but I wouldn't do that anymore, so you don't end up depleting your muscles.

Personally, I love HIIT, but not everyone does, so if you don't like it, stick to walking.

Eat Your Way to a Flatter Tummy

Exercise is not the only tool in your armoury when it comes to the war against belly fat. How you eat is absolutely crucial, and I am going to reveal my secret to eating, which will absolutely torch belly fat and has been so successful for the thousands of women on my programs.

So we've discovered earlier that we get inflammation & insulin resistance; so how do we tackle them?

To reduce inflammation, we need to be eating food that will fight inflammation and cutting out foods that make it worse.

That's cutting out ultra-processed foods, refined carbs, and alcohol, and instead having a diet that is rich in vegetables, fruit, and whole foods.

Foods that actively fight inflammation are berries, tomatoes, peppers, green leafy veg, green tea, oily fish, and even 70% cocoa dark chocolate.

Remember that sponge that couldn't soak up the water because it was full. You can reduce the amount of water you are sending to your sponge. The water is glucose in your body and too much if it will make your sponge overflow. So you should be eating less sugar and fewer refined carbs like white flour and swap these for whole grains and starchy veg.

Then there is an amazing food group which will put more logs on your fire like strength training.

That's Protein

Protein helps with belly fat in 2 ways:

1. Your body takes longer to break down protein, so you are burning more calories than when you eat carbs and fats

2. Protein will support strength training and is the building block to putting on muscle, so it will help with putting those logs on the fire.

You want to be getting in 1g of protein per pound in body weight, which sounds a lot, but that's eating protein at every single meal and snack.

But is eating non-inflammatory foods and increasing your protein all it takes to lose belly fat?

No, you do need to be burning more energy than you are consuming in food for this to work. In other words, you do need to be in a calorie deficit.

I know many of you ask me how many calories I should be eating. The answer is – that depends on so many things. What your goal is, how much activity you are doing, and how much you currently weigh. You also need to have a workout plan that's designed for your level of fitness, experience, and goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the author: Melissa Neill is a weight loss coach and the CEO of Body By Bikini

Fitness & Workouts

5 Best Walking Exercises for Burning Fat After 50

Josh York JoshYorkGG joshyorkgg
Copyright JoshYorkGG/YouTube/Shutterstock
Josh York
By Josh YorkApr 10, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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âś“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Walking is something most of us do every day without much thought, but it can be transformed into a powerful fat-burning exercise, especially for those over 50. Throughout my career as a personal trainer, I've seen clients lose significant weight and become happier with who they are simply by adding a daily walk to their schedule. It's an accessible workout that fits naturally into your daily routine. Ready to turn your regular walks into fat-burning sessions? Here are five exercises that will help you do just that.

Why Walking Works Best for You After 50

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Walking is a great low-impact workout option that is easy on the joints, making it a go-to exercise for people over 50. It is an extremely accessible workout that fits naturally into your daily routine, plus the intensity can easily be varied depending on the speed at which one walks, helping to burn more calories and improve fat loss. Additionally, walking aids in building and maintaining muscle mass, which is important as metabolism slows down naturally with age. Walking provides other benefits such as improved cardiovascular health, reduced risk of chronic diseases, and increased bone density.

This is a better option for people over 50 due to its low-impact nature, accessibility, and gradual progression that walking offers. High-intensity activities put stress on joints like the knees, ankles, and hips, which can increase injury risk. Walking requires no additional equipment or facilities, and you can increase the intensity or duration throughout the exercise to make it adaptable to your fitness level.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

1. Walking Lunges

Mature couple having a workout together in the park

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How to do it: Start standing straight up with your feet together. Take a step forward. Bend at your knees until they are at 90 degrees. Rise back up and step forward with your back leg to bring your feet back together. Repeat with the opposite leg.

Why it's beneficial: Walking lunges are beneficial because they boost metabolism and burn calories through the engagement of large lower-body muscles such as your quads, hamstrings, glutes, and core muscles. They also improve your strength, stability, and functional fitness.

Mistakes to avoid: Common mistakes to avoid when doing walking lunges are leaning forward or backward, rushing the movement, not engaging the core, and not breathing properly. These will all decrease the benefits of the exercise if performed incorrectly.

2. Power Intervals

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How to do it: Begin with a brisk walking warm-up for five to 10 minutes. Speed up your pace with a power walk for a set duration. Slow down to a more moderate pace to allow for recovery. Continue alternating between the two paces for the duration of your walk.

Why it's beneficial: This exercise elevates your heart rate to lead to increased calorie burning during and after your workout. Power intervals also provide cardiovascular benefits that include lower blood pressure, reduced risk of stroke, and overall improved cardiovascular health.

Mistakes to avoid: The most common mistake is rushing intervals. It is not a sprint; the goal is power and controlled movements to get an effective workout. On the other side, make sure you slow down during the more moderate intervals to allow your body time to rest. Most importantly, warm up before and stretch after.

3. Overhead Presses

Beautiful senior woman on a walk in the park, performs exercises with dumbbells in her hands

How to do it: Grab dumbbells or water bottles as weights. Bend your elbows so the weights are at shoulder-height in a neutral position. As you walk, press your arms straight up. Lower them back to shoulder height and repeat.

Why it's beneficial: This workout is a dual-threat that combines cardiovascular exercise with strength training to promote muscle growth and increase metabolic rate to help with fat loss. Strength training fights the natural decrease of muscle mass that comes with aging, ultimately requiring more energy to maintain than fat and a higher resting metabolic rate. Overhead presses can also aid in improving bone density to reduce one's chances of osteoporosis and fractures, plus also improve posture.

Mistakes to avoid: A common mistake is selecting too heavy a weight. Keep in mind that you want to select a weight you can maintain throughout your walk, so start light and build up as you get stronger. It is important for your posture and injury avoidance that you don't arch your back.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

4. Walking Backwards

Close up of unrecognizable young woman legs ready to run wearing sneakers and tropical leggings with palm trees

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How to do it: Find a clear and flat path. Maintain your balance by slowly and carefully lifting one foot and placing it behind the other. Bring the second foot behind the first. Repeat this rhythm for a selected distance or time.

Why it's beneficial: Walking backwards activates different muscles compared to walking forward. This generates greater calorie burn and improved cardiorespiratory fitness by forcing you to work harder, while also improving balance, stability, and flexibility. The workout hits your glutes, hamstrings, quads, and core. Additionally, it can improve your brain function by providing a change of pace and a mental challenge for you to focus on the new movement.

Mistakes to avoid: The most common mistakes are obstacles and uneven surfaces. Simply check your surroundings before beginning your workout. You will be grateful you did as it allows you to focus on the exercise and be fully in the moment without worry. Start with small steps to get a grasp of your footing through accurate distances and directions to avoid falling.

5. Calf Raises

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How to do it: Pause at pre-set intervals during your walk. Stand with your feet together. Place your arms straight by your side. Rise up on your toes and slowly return your feet to flat on the ground.

Why it's beneficial: Calf raises are beneficial in helping with muscle mass and endurance. By performing calf raises, you are building muscle tissue that burns more energy compared to fat at rest, leading to a boost in your metabolic rate when not working out. This is also essential to enhancing your physical activity and improving cardiovascular health by strengthening the muscles that pump blood back to your heart. Calf raises provide better circulation and cardiovascular function.

Mistakes to avoid: Focus on the full range of motion through slow and controlled movements. This means maintaining straight knees and avoiding bouncing or rolling your ankles.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Don’t Have Unrealistic Expectations

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When you're getting into a workout routine, it's easy to fall into some common traps. Things like skipping your warm-up, doing too much cardio, ignoring strength training, or expecting overnight results can really hold you back. It’s also important to stay consistent, fuel your body with the right nutrition, and keep track of your progress. These little things make a big difference—and skipping them can make it way harder to see the results you’re working for.

How to Start Your Fat-Burning Walking Routine

Mature Couple On Autumn Walk With LabradorShutterstock

Start by focusing on consistency and gradual progression to find a routine that works for your body and schedule. You don't want to overdo it early on, so start slow and build up as you start to feel more confident. Small steps will help build big results over time.

I highly recommend walking, whether with a friend or by yourself – it is simple and effective. By incorporating these exercises into your walks, you'll maximize your fat-burning potential and enjoy all the benefits walking has to offer. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

About the author: Josh York is a certified personal trainer and the founder of GYMGUYZ

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