Short Bodyweight Routine Can Boost Calorie Burn After 55,Expert Says
New York,NY – A fast,eight-minute bodyweight routine can be a powerful tool for maintaining strength,boosting calorie burn,and improving overall well-being after age 55,according to fitness expert and trainer,Sydney Canham. Teh routine, requiring no equipment, focuses on functional movements designed to support daily tasks and build long-term energy.
As people age, maintaining muscle mass and cardiovascular health becomes increasingly important. This bodyweight flow offers a low-impact way to address both, building strength without the exhaustion often associated wiht high-intensity workouts. “Unlike high-intensity cardio,bodyweight training builds long-term strength and energy rather of draining it. The result? A body that feels lighter,stronger,and more capable every year,not just during the workout,” Canham explains.
The eight-minute routine includes the following exercises:
1. wall Push-Ups (45 seconds): this exercise strengthens the chest, shoulders, and triceps. Begin standing an arm’s length from a wall, place hands shoulder-width apart, and perform a push-up against the wall.
2. Bird Dog (1 minute): The bird dog improves core stability and balance. Start on your hands and knees, than extend one arm forward and the opposite leg back, maintaining a straight line from head to heel.
3.Glute Kickbacks (45 seconds): This move targets the glutes and hamstrings. Begin on your hands and knees,then lift one leg back towards the ceiling,squeezing the glutes.
4. Modified Plank (30 seconds): A modified plank strengthens the core and improves posture. Perform a plank on your knees, keeping your body in a straight line from head to knees.
5. Chair-Assisted Tricep Dips (45 seconds): “The chair-assisted tricep dip tones the triceps, shoulders, and upper back-key for maintaining strength in daily tasks,” Canham says. Use a sturdy chair, lower halfway down, ensuring elbows don’t flare, and press back up.
6. Glute Bridges (1 minute): “The glute bridge strengthens the glutes and hamstrings, improves hip mobility, and boosts lower-body power,” Canham notes. Lie on your back with bent knees and lift your hips toward the sky, squeezing your glutes.
7. Standing March (30 seconds): wrapping up the routine, standing marches or light jogging in place keeps the heart rate elevated. “This final exercise supports cardiovascular health while gently conditioning the joints,” Canham points out.
This routine is designed to be accessible and adaptable, offering a sustainable approach to fitness for individuals over 55 seeking to improve their strength, energy levels, and overall quality of life.
