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5 Quick Workouts To Keep You Lean & Fit as You Age

A trainer outlines five workouts designed specifically for aging adults.
FACT CHECKED BY Alexa Mellardo

Staying lean and fit becomes increasingly important as you age. Your metabolism naturally slows down, and maintaining muscle mass requires a bit more effort. Quick, efficient workouts that combine strength, mobility, and cardiovascular benefits are essential for aging adults who want to look and feel their best. To help you out, I designed five quick workouts to stay lean and fit as you age. By focusing on functional movements, these routines help build strength, boost metabolism, and support long-term health.

As you age, it's not just about aesthetics—staying active protects against chronic conditions, improves balance, and keeps joints healthy. Short, targeted sessions are perfect for busy schedules and offer enough variety to motivate you. Consistency is key, and incorporating these quick workouts into your daily routine can yield lasting results.

These five workouts are designed specifically for aging adults. They address common concerns like joint stability, flexibility, and maintaining muscle tone. No elaborate equipment is required, so these routines can be done at home or anywhere, making them accessible to everyone.

Let's explore the five best quick workouts to stay lean and fit as you age.

The Workouts

Workout 1: Functional Strength Boost

This workout enhances overall strength and balance, crucial for preventing falls and staying active as you age.

What you need: A set of light dumbbells or household items like water bottles.

The Routine:

Chair Squats: 12 reps
Pushup to Plank Hold: 8–10 reps
Step-Ups: 10 reps per leg

Directions: Perform the exercises in order. Rest for 30 seconds and repeat for 3 rounds.

1. Chair Squats

illustration of chair squats
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  1. Stand in front of a sturdy chair.
  2. Lower yourself until your glutes lightly touch the chair, then stand back up.
  3. Keep your chest lifted and core engaged.

2. Pushup to Plank Hold

illustration of woman doing pushups
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  1. Start in a pushup position and lower yourself to the floor.
  2. Push back up, then hold the plank for 5 seconds.
  3. Repeat for the listed reps.

3. Step-Ups

illustration of step-ups
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  1. Step onto a stable surface, like a low bench or step.
  2. Bring your opposite knee up, then step back down.
  3. Alternate legs for the reps.

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Workout 2: Mobility and Flexibility Focus

This workout emphasizes joint health and flexibility, which are vital for staying active and pain-free.

What you need: A yoga mat or soft surface.

The Routine:

  1. Cat-Cow Stretch: 10 reps
  2. Hip Bridges: 12 reps
  3. Standing Side Stretches: 8 reps per side

Directions: Complete all exercises back-to-back, rest for 30 seconds, and repeat for 3 rounds.

1. Cat-Cow Stretch

Cat Cow
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  1. Start on your hands and knees.
  2. Arch your back (Cow) and then round it (Cat).
  3. Move smoothly between the two positions.

2. Hip Bridges

glute bridge
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  1. Lie on your back with your knees bent and feet flat.
  2. Press through your heels to lift your hips.
  3. Lower slowly and repeat.

3. Standing Side Stretches

  1. Stand tall with your feet shoulder-width apart.
  2. Reach one arm overhead and lean to the opposite side.
  3. Return to standing and switch sides.

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Workout 3: Cardiovascular Vitality

This workout is designed to get your heart rate up, promoting cardiovascular health and calorie burn.

What you need: Just your body!

The Routine:

  1. Marching in Place: 2 minutes
  2. Jumping Jacks: 30 seconds
  3. High Knees: 20 seconds

Directions: Perform each exercise in a circuit, rest for 30 seconds, and repeat for 3–4 rounds.

1. Marching in Place

  1. Lift one knee to hip level while swinging the opposite arm.
  2. Alternate sides, keeping a steady rhythm.

2. Jumping Jacks

jumping jacks
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  1. Jump your feet out while raising your arms overhead.
  2. Return to the starting position and repeat.

3. High Knees

high knees
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  1. Jog in place, lifting your knees as high as possible.
  2. Keep your arms moving for added intensity.

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Workout 4: Core Stability Builder

A strong core supports posture and reduces the risk of back pain, making this workout essential for aging adults.

What you need: A yoga mat or soft surface.

The Routine:

  1. Dead Bug: 10 reps per side
  2. Side Plank: 15 seconds per side
  3. Bird-Dog: 8 reps per side

Directions: Perform the exercises sequentially, rest for 30 seconds, and repeat for 3 rounds.

1. Dead Bug

dead bug
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  1. Lie on your back with arms and legs extended.
  2. Lower one arm and the opposite leg, then return to the start.
  3. Alternate sides for the reps.

2. Side Plank

side plank
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  1. Lie on one side and lift your body off the ground, supported by your forearm.
  2. Hold for the listed time, then switch sides.

3. Bird-Dog

illustration of how to do the bird dog exercise
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  1. Start on all fours and extend one arm and the opposite leg.
  2. Return to start and switch sides.

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Workout 5: Strength and Stability Finisher

This workout combines strength and stability, key for maintaining independence as you age.

What you need: A light kettlebell or dumbbell.

The Routine:

  1. Farmer's Carry: 30 seconds per side
  2. Split Squats: 8 reps per leg
  3. Shoulder Taps: 12 reps per side

Directions: Perform the exercises back-to-back, rest as needed, and repeat for 3 rounds.

1. Farmer's Carry

Farmer's Carry
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  1. Hold a kettlebell or dumbbell in each hand.
  2. Walk straight with a steady pace, keeping your core tight.
  3. Switch sides after the time.

2. Split Squats

Bulgarian split squats
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  1. Stand in a staggered stance with one foot forward.
  2. Lower into a lunge, keeping your torso upright.
  3. Push back up and switch legs.

3. Shoulder Taps

plank shoulder taps
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  1. Start in a plank position.
  2. Lift one hand to tap the opposite shoulder.
  3. Alternate sides for the reps.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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