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Home Fat Burning Workout for Men Over 50

If you’re a man over 50 you might not be interested in joining a gym or simply want to burn fat from home.

If that’s you then you’ve come to the right place.

No doubt you might have tried “dieting” in the past, gone low carb or cut out fat only to find marginal results or even worse, more belly fat.

This has nothing to do with your motivations to want to get in shape but rather a lack of knowledge and application of what works for men over 50 wanting to lose fat.

If you’ve ever asked yourself why it’s so hard to lose belly fat once over 50, it’s because you need to take a different approach to your training and nutrition.

Doing lots of cardio, doing high intensity workouts such as P90X, Insanity or other “group classes” is a complete waste of time for men over 50, they do nothing to build lean muscle or increase testosterone which is vital to your progress.

Not only that but these workouts aren’t designed for older men and they don’t take into consideration the safety of the exercises, the last thing you want is to get injured, possibly putting you out for months.

What works for men over 50?

Men over 50 need to focus on exercises known as “compound movements” which burn more fat, increase lean muscle and are joint friendly.

The reason compound movements are so effective for men over 50:

  • Trains 2-3 muscle groups at the same time
  • Increases lean muscle leading to a better appearance and increased metabolism
  • Increases testosterone
  • Saves time because you’re activating more muscle in one movement
  • Joint friendly
  • Elevates the fat burning metabolism permanently

Compound movements can be done at the gym or at home and if you’re a beginner you can start off with an easier variation of the exercise and progress to a more challenging movement.

In my digital course, Ripped Abs Over 40, I include a complete At Home workout system for men over 50 incorporating over 14 different bodyweight movements plus workout progressions.

If you’re wanting a complete system for burning fat at home with a step by step nutrition plan to go with it, look no further.

Workout frequency for men over 50

If you’re trying to burn fat, how often should you train?

As we get older, we need to take extra care with recovery. It takes us longer to recover from workouts in our 50’s and what worked well for us in our 20’s, 30’s and perhaps 40’s will no longer work now we’re a bit older.

The best workout frequency for men over 50 is to strength train 3 x per week on non-consecutive days i.e. Mon-Wed-Fri.

That means at each workout session you should train each of the major muscle groups with the most effective joint friendly exercises, then provide the recovery needed to repair and come back that little bit stronger and more conditioned.

What’s the best fat burning home exercises?

The best fat burning exercises include joint friendly compound movements that cover all the muscles of the body.

Some great examples of these exercises are as follows:

Table Press-Up

The table Press-Up is a great beginner exercise to work the muscles of the chest, triceps and shoulders.

Once you have mastered the exercise or if you need to start with something more challenging you can use the regular press-up and then move onto the elevated version, were your feet are elevated on a chair behind you to make the exercise more demanding.

Body weight squat

The body weight squat not only activates and builds lean muscle in the legs, but it burns fat and increases testosterone.

The squat is a demanding and safe joint friendly exercise for men over 50.

Once you have mastered the body weight version it’s time to move onto the Goblet Squat. By holding a weight against the chest such as a water bottle, you can add resistance and make the exercise more challenging.

The crunch

The crunch will activate the muscles of the abdominals and keep the lower back out of the equation. By keeping the legs slightly bent, maintaining a flat back and leaning back slightly you’ll keep the tension on the abdominals and strengthen this area nicely.

Leg raises

Another very safe and effective exercise for men over 50, this exercise keeps the tension off the lower back and trains the muscles of the lower abdominals.

As men over 50 it’s very important to choose not only effective exercises, but exercises that are safe over the long term.

Seated curl

I mentioned compound movements as the key to burning fat from home for men over 50, but that doesn’t mean you shouldn’t include some isolation exercises to strengthen the routine.

The seated curl for example is an excellent movement and you can simply use water bottles for resistance.

By sitting on a chair and keeping your back flat, you keep all the tension on the biceps.

As you get stronger you can progress to heavier water bottles or get yourself a pair of dumbbells.

How much fat can you burn from home?

If you follow my recommendations of sticking to compound movements and using a simple progression system with the nutrition strategies in my digital course, Ripped Abs Over 40 you can lose at least 20-30 pounds of fat in the next 90 days.

What about cardio?

Cardio is important for heart health and to expend more calories when in a calorie deficit but doing too much will supress testosterone and make your appetite ravenous, not the best thing if you’re trying to lose belly fat.

For that reason, I recommend choosing a low impact cardio exercise such as walking or walking on a treadmill.

By including 30-40 minutes of walking twice per week on your non-resistance training days you can burn calories whilst having minimal effect on appetite, ultimately helping you burn more fat.

Your next 90 days

I really hope you’ve found this article useful and if you’d like a complete At Home fat burning system that walks you through every exercise with video demonstrations and downloadable workout tracker sheets, plus a complete step by step guide to fat burning nutrition then make sure you check out my course, Ripped Abs Over 40.

That course is accessible across multiple device platforms and will help you lose at least 20-30 pounds of fat from home without burning you out or causing injury.

I wish you every success with your fitness and fat burning!


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