35 Minute WEIGHT LOSS Workout for Women Over 50, Total Body STRENGTH at Home

Level THREE | ALL standing, NO jumping | DUMBBELLS | BURNS 250 – 275 calories

Start LOSING WEIGHT TODAY with my FREE eBook – The 5-0 Method, Weight Loss for Women over 50:

Has menopause (or perimenopause) got you wondering what happened to your body? You're eating the same, you're still working out, but suddenly you've put on some weight and your whole body is different!

I've got you, girlfriend.

If you want to lose weight over 50, cardio isn't the answer anymore!

Our hormones are changing, and the cold, hard truth is that we're losing muscle tone. That's part of the reason we're gaining fat – the more muscle you have, the more calories you're burning every minute of every day. Less muscle tone = more fat from the same amount of calories you've always eaten.

Yikes! So, what's a menopausal girl to do?


Right here at home, with whatever dumbbells you have.
(Get my 3-pair set from Amazon with this affiliate link: )

We're building MUSCLE (which, by the way, is a slow process that needs regular practice, so be sure to come back to this workout at least once or twice a week!) to help our bodies burn fat. I've got a couple of complex exercises each for your UPPER BODY, LOWER BODY and ABS to make sure we get a full body burn.

And, we're having some fun, too – I mean, have you met me? This is a no-repeat, no jumping, all standing, TOTAL BODY workout with me, your best (and most talkative!) fitness friend.

We're doing approximately ten reps of each exercise. More or less.

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

Delt Raises
High Curls
Letter Xs
Big Arm Side Shuffles (yes, there's a tiny bit of cardio, too!)
Twisting Kicks
Reverse Lunges with Squats
Wide Leg Side Lunges
Bent Over Rear Leg Lifts
Booty Kicker Elbow Swings (yep, more cardio, but just a little!)
Grapevine with Side Kicks
Close Squat Twists
Oblique Crunches
Knees to Elbows





🐝 Killer B Hive Facebook Group:
🌐 Website:


πŸ‘œ SHOP ➭


πŸ˜‡ PAYPAL (One Time Donation) ➭


🎧 YouTube ➭
🎧 iTunes ➭
🎧 SoundCloud ➭
🎧 Spotify ➭
🎧 Stitcher ➭
🎧 Google Play ➭

❀ Pahla B – your BEST fitness friend, making workouts for women over 50! ❀


Join our update list today!


  1. Davina's Revell on May 2, 2019 at 11:56 am

    Love, love, love your workouts ❀ and especially love your chatty nature ❀. As a post menopausal 54 yr old trying to adjust to everything that’s happening with my body, hormones and THAT weight gain 😭 your workouts hit the spot and the best thing is they’re do-able πŸ‘
    Thank you from a happy UK subscriber 😁

    • Pahla B, Weight Loss Coach for Women over 50 on May 2, 2019 at 1:52 pm


    • Cathye Cooper on September 4, 2019 at 4:51 pm

      Davina’s Revell ~ a Big YES!πŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌ

  2. C Johnson on May 2, 2019 at 6:43 pm

    LOVE this workout, Pahla!!!!! Thanks for looking out for us postmenopausal gals!!!!

  3. Caroline rich on May 7, 2019 at 1:09 pm

    Thank you so much for this! You’re awesome and so nice to work out with. πŸ™‚

  4. Shirley Franklin on May 13, 2019 at 6:15 pm

    Perfect after-work work workout, thanks Pahla!

  5. Jean KA on October 3, 2019 at 10:15 pm

    Loved it! Exactly what I needed today!

  6. Patti Garland on March 25, 2020 at 5:07 pm

    This was my workout today! Loved it. Thank you.

  7. Nancy Ellen on April 9, 2020 at 8:04 pm

    That was a great workout, Pahla! Thank you for all you do to make them fun and strengthening!

  8. Diane Steuer on May 29, 2020 at 8:31 am

    Thank for helping me with these useful exercises. I just love the motivating presentation of your workout.
    Just great! Thanks from a grateful participant from Germany.

  9. LizzyG on June 1, 2020 at 7:57 pm

    I love that you keep it simple, and talk the whole time. Your work-outs are safe and you are spot on with your information.

  10. Jayme Arenas on June 12, 2020 at 9:11 pm

    Thank you for all your explanation, answers all of my questions while we go through these challenging exercises. Feels amazing and empoweringπŸ’ͺ

  11. Granite Moss on June 21, 2020 at 3:28 pm

    I had a little more gas in my tank and I LOVE upper body work, so I added on 3 extra upper body exercises at the end and extended my cool down a bit. I really enjoyed the short cardio bits thrown in to keep us moving and engaged. Thanks, Pahla!

  12. Zdenka Kaminska on July 30, 2020 at 8:55 pm

    Thank you for this video Pahla! I am 44 with a bad knee trying to lose weight, after not exercising for over a year. I love your chatter, it makes it easier to exercise :-). You are so vibrant and fun, I am so glad I found you channel!

  13. Kim Janssen on August 1, 2020 at 7:53 pm

    So proud of myself to work through this work out. Thank you Pahla for your super easy to follow work out.

  14. Gaby Szabo on August 23, 2020 at 10:20 pm

    Amazing, straightforward strength. I switched between weights, so a great one for home where I have a variety. I appreciated the small amount of cardio in between sections, first to warm up the legs, then to shake then out! Rear leg lifts were a great challenge to keep it in the glutes: have to stay focused. Thank u!

  15. Deneen Fowler on February 16, 2021 at 5:22 am

    Used to be a regular exerciser but have gotten lazy in my 50’s. This was a great workout and just what I need! I will be checking out more of your stuff! Thanks so much!

  16. mary hoggarth on April 11, 2021 at 2:59 pm

    First time with you Pahla. Love it, love it, love it. These strength exercises are ones I can start and finish sweating and feeling fantastic. Thank you.

  17. Chitra R on May 21, 2021 at 6:52 am

    That was just the right amount of challenge, i really enjoyed it. Thanks Pahla! Your energy and enthusiasm is infectious!

  18. Mary Pettiford on April 4, 2022 at 2:34 pm

    Awesome work out. I was doing extra steps along with her workout to at least get a mile walk in and i was able to do that with Pahla., because it was rainy outside. We have to get the moving in where and when we can. Keep Moving don’t Ever Give Up. Do what you can. Much Love! Take care of You!

  19. Josephine Cisneros on July 21, 2022 at 1:02 pm

    I really enjoyed watching your workout. I like to see how the workout is before I do it. And this is something I can do being 55. And I love the way you explained everything without pushing to hard. I’m definitely going to show some friends. Thank you.

  20. Sheri Anne on September 22, 2022 at 6:56 pm

    I loved this one! Even though it is 3 years old you had some new movements for me! Love the strength training workouts Pahla! I want to make my bones stronger every day! Thank you for helping me achieve this!! Blessings to you today!!πŸ₯°β€

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy