Total Body FAT BURN! Dumbbells & Cardio for Women over 50

It’s Day 5 of 5 in our December☃️ WEIGHT LOSS series, and today we’re wrapping up🎁 the series with a total body, FAT-BURNING🔥 routine that will have your metabolism going into overdrive🏁!

Find the December☃️ 5-Day WEIGHT LOSS series here:

So many benefits, so little time: Today’s efficient routine helps us get to a HEALTHY WEIGHT by alternating between cardio🧡 and strength💪 — a great combo for calorie-burning. Plus, it will leave you with loads of energy⚡ to take on the rest of your day!

I’m using moderate dumbbells, but feel free to go lighter or forego the weights altogether. As always, NO JUMPING🦘 and NO TRANSITIONS TO THE FLOOR🧎.

Ready for some double-duty fun✌️? You know I am! Let’s GO!

Get my exact 3-pair Dumbbell Set (affiliate link):
Shiny and fun tank top is from (use the code PahlasBFFs for 15% off!)
Shop these cute OALKA booty shorts in a variety of colors and patterns (affiliate link):

Timer is set for intervals of 30 seconds of work and 10 seconds of transition time between exercises; go through the circuit twice.


Big Arm Side Shuffles
Low Swinging Heel Digs
Cross Body Crunches
Side Leg Raise Press Ups
Dancing Frogs
Butter Kickers
High Knee High Curls
Step Back Twist
Kick Jacks
Ding Dongs
Front Raise Side Raise

FINISHER (one interval on each side; 10 seconds of rest between intervals):
Drinky Bird + Oblique Crunch



Video – Everything You NEED TO KNOW about WEIGHT LOSS at 50 and Beyond:

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

If you loved this workout, SHARE it with your friends! They deserve to feel great too! See you tomorrow. 💛

Some sound effects provided by


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❤ Pahla B – your BEST (middle-aged) fitness friend! ❤

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21 Responses

  1. Omg!! We had little people and weebles, too!!! We played for hours with them…….
    Another great workout!!! Thanks, Pahla

  2. Nay Zein says:


  3. Paula Palm says:

    Definately an excellent series 👏

  4. Candy Wilson says:

    I love these workouts! And especially this month, knowing that I have these classes waiting for me every morning has really helped me on many levels. Just so much fun and sensible fitness here. I see the results, I feel the results! And I am not killing myself to get them. Thanks so much and best wishes to you and yours this holiday season!

  5. Debra Walton says:

    This workout is the kind workout i love to do. I hope you know that i really do love this exercises and I love all your videos and i am really sweating right now.😀

  6. Good morning Pahla great exercise week as usual. You and your family have a wonderful holiday…..all the best for 2022. See you the first week of January😊❤

  7. pat kay says:

    Do you think your neighbors parents and your parents made a deal about the weebles and the little people? Pretty smart if you ask me

  8. pat kay says:

    This was a good one! Blossom is too cute in her chair. Do you think your. neighbors parents.

  9. Monica Lowy says:

    I'm 8 years older than you, but still get all your references:) Question: Do workouts that combine both cardio and weights amp up metabolism more than cardio or weights done separately?

  10. Thanks for you being here. Love cardio and strength in one work out. I will be 57 on December 26 th. I am working both mind and body and I stand up to life circumstances…I make my life better. Good for me I have you on my team.

  11. Another great workout and month. Thanks for keeping moving and thinking, Pahla!

  12. jeanaheroe says:

    Really enjoyed the exercises. I also really appreciate the mindset talk. Because that is the part of the 5-0 method, I have had problems understanding and managing. If future exercises have that section included, that would be great.⚘

  13. K C says:

    This one went by fast! Loved it!

  14. I heard your message about the music issue. Is there a way for you to delete the music one and put it back without the music? I know movies change their music after a number of years due to copyright issues.

  15. Perfect week, loved everyday! Thank you 👏👏👏🙏

  16. Pam Spencer says:

    Love secret sauce on my workouts! This was a really good workout. Enjoyed it tremendously. Also, my husband watches all those old cartoons, every morning. 🙄 Sometimes it’s fun to go back to when I was a kid and watched these on Saturday mornings. But they are truly inappropriate in today’s world. They probably were then too, just nobody spoke up about it 😉🤨 See you all in the Q&A later. 💗💗

  17. This was so fun! I never thought I could love working out so much, thank you for teaching me moderation Phala! I have always tried to do at 49 what I did at 20! And even though I have always worked out, recovery and injury always turned up. THANK YOU SO MUCH! for showing me a better way💓💓

  18. I am in love with my daily moderate workouts. In my opinion you do everything to help us all be out best, at our own paces, in our own wacky ways, but I have one view about squats. I have had four SynVisc treatments over the last 5 years because of doing squats in my 50s and 60s. Squats are harmful to knees, perhaps not everyone’s knees but boy, do I know a lot of exercisers who have damaged knees from squats. Right angle bends are great, fold up squats are hell on knees and knees do NOT last forever, as you notice in older people. I wear soft knee protectors when I exercise with you. Wonderful help. Not a criticism, just speaking from experience. But oh, my CORE! I pull on my pants and shoes without having two body guards hold me up, haha. I use my new core with love and admiration, even if there is a tiny little bump of middle in the …well..middle! I am five 2 and weigh 105 lbs and am HAPPY, so HAPPY I found you one day by chance on YouTube. Merci from Suzanne in France. I send your videos ‘round the world!!!
    You are young still…watch those knees….

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