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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  1. Celia McBride on August 8, 2019 at 11:35 am

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

  2. shinystar 1 on August 8, 2019 at 1:39 pm

    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 😸

  3. Paula Campbell on August 9, 2019 at 7:13 pm

    How did you know I needed this one today? Love it! Thank you for these 50ish workouts!

  4. Ali Oneal on August 10, 2019 at 12:52 am

    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”.

    • Pahla B, Weight Loss Coach for Women over 50 on August 11, 2019 at 2:26 pm

      YESSS!! 💛💛💛💛

    • Kelly Pantaleoni on August 11, 2019 at 2:51 pm

      That’s awesome! Congratulations💖💖💖

    • T H'field on August 11, 2019 at 6:14 pm

      Ditto, Ali, at 54!

    • GalacticGoddess on September 30, 2020 at 11:06 am

      Awesome!! I so agree. I just left a msg about the same thing.

    • Sarah Sturm on July 12, 2021 at 4:49 pm

      OMG. I totally relate at age 59. I have always felt I have to push myself so hard. But I realize it’s not necessary for my health and it doesn’t make me lose weight.

  5. Jessica Marquez on August 14, 2019 at 3:33 am

    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

  6. Çørgìì on August 18, 2019 at 2:51 pm

    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.

  7. Estella Cole on October 3, 2019 at 11:41 pm

    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!

  8. Eileen Bowen on October 31, 2019 at 1:57 am

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

  9. Roseann Tobiason on January 7, 2020 at 8:32 pm

    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.

    • Pahla B, Weight Loss Coach for Women over 50 on January 7, 2020 at 9:28 pm

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

  10. Monica Lowy on March 29, 2020 at 3:56 pm

    Pahla, thank you so much for your videos. I loved this one in particular! You are helping me get through our current quarantine, and in my opinion are providing a public service!

  11. Beth Bradley on April 20, 2020 at 1:53 pm

    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

  12. Margarete K on May 10, 2020 at 1:15 pm

    🙏🙏🙏🙏🙏 loved this cardio workout! Thank you 🙏

    • Pahla B, Weight Loss Coach for Women over 50 on May 10, 2020 at 4:29 pm

      Glad you liked it!!

  13. Ann Mueller on May 25, 2020 at 10:22 pm

    After a weekend at the cabin this was a much needed fantastic way to end the holiday weekend! Thanks Pahla and I love the twister jacks!!

  14. The Greene fam on June 12, 2020 at 4:32 pm

    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

  15. Granite Moss on July 20, 2020 at 3:06 pm

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

  16. Heidi Scarrott on August 26, 2020 at 7:40 am

    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.

  17. Margot Russell on August 26, 2020 at 3:20 pm

    I loved this! It’s like exercising with your fun, entertaining best friend. I’ll be back everyday!

  18. Rockislander :: on January 5, 2021 at 12:49 pm

    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.

  19. Rainee Day TINY Films on March 19, 2021 at 3:52 am

    I love these videos and workouts! Instead of dreading exercising, I can’t wait to do another tomorrow!

  20. Karin Tate on March 26, 2022 at 11:41 pm

    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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