Five minute workout for over 60s that can burn fat — no equipment

Finding time to exercise isn’t always easy, and for many people over the age of 60, the gym can feel intimidating, from the crowds to the unfamiliar machines. As we get older, it can also be harder to know which movements are safe and effective, but one mum and certified fitness trainer has shared a simple five-minute workout that beginners and older people can do at home – and the best part, you don’t need any equipment.

Lindsey Bomgren took to her blog, Nourish Move Love, and shared: “As a busy mom, business-owner and fitness coach, I live by the saying ’10 minutes is better than zero minutes,’ and I’ll be totally honest – some days, I don’t even have 10 minutes. That’s where this quick five-minute workout comes in.”

She added: “I like to call these quick sweat sessions’ micro workouts’ or ‘exercise snacks.” This five-minute bodyweight workout combines five heart-pumping exercises in a quick, sweaty, no-repeat session.

Both beginners and advanced athletes can modify these workouts to suit their needs, making it easy to adapt the core workout to different fitness levels.

Lindsey said: “I recommend adding quick cardio workouts like this one to your exercise routine one to two times a week to burn calories, burn fat and improve cardiovascular health.

“Alternatively, use this full-body workout daily as a quick movement break between meetings or nap time to get your steps in and boost your mood.”

The exercises you should do

1) Squats

Stand with the feet about shoulder-width apart and brace the core. Lower the hips towards the floor, then use your heels to return to a standing position.

Lie on the floor, then move into a high plank with your core tight and your body in a straight line. Bend your elbows to lower your chest towards the floor, keeping them close to your body, then push through your hands to straighten your arms.

Begin standing upright, then step one foot backwards and lower your body until both knees are bent at around 90 degrees. Push off the heel of your front foot to return to standing, then repeat on the other side.

Stand with your feet roughly shoulder-width apart and hold your fists in front of your face. Punch one arm straight out in front, then bring it back, alternating with the opposite arm.

Start with your feet slightly wider than hip-width apart. Step out to one side, bend that knee, and push your hips backwards, then drive your foot to return to the starting position before switching sides.

Lindsey noted: “These workouts are efficient and accessible – the best benefit is that you’re able to fit some movement into your day, even if you work a job that requires you to sit at a desk all day.”