Exercise Routine For Maximum Calorie Burn at ANY AGE

routine for maximum calorie burn at any age blog by maureen kemeny  holistic health coach buffalo ny


Pressed for time and still want to get great results in fitness and weight loss?

I’ve been using this effective and fun format for years. I love it because it doesn’t take a lot of time, I can do it at home and I can keep mixing up the exercises for variety. Less boredom = more commitment.

The format uses circuits, cycles and full body movements.  Remember, the more muscles you use, the more calories you burn. Always think of safety first and choose exercises that are appropriate for your fitness level. I’ve given some examples of exercises with each circuit, but you can substitute these exercises with your favorites.

A circuit is one completion of all the exercises in each category. A cycle is completed once you’ve progressed through all the categories: Strength, Cardio and Core exercises.

The only rest you take is the time it takes to set up for the next exercise. The less rest you take, the better.

Your TOTAL time commitment is 30 minutes. Each exercise is performed for only 30 seconds before you move on to the next exercise.  Use a stopwatch and stay true to the time. This means you are moving constantly. If you start to get tired, tell yourself “I only have to do this for 30 seconds. I can do anything for 30 seconds.”

If you keep up the intensity you WILL see results in fitness and calorie burn. If you take breaks, you will get results but you won’t get a maximum calorie burn.


  1. Perform 3 Strength exercises for 30 seconds each (one circuit)
  2. Repeat the same 3 exercises again for a second circuit
  3. Next do 2 Cardio exercises for 30 seconds each (one circuit)
  4. Repeat the same two cardios for a second circuit.
  5. Finally do 2 Core exercises for 30 seconds each.

Now you’ve  finished Cycle 1. Continue in this order of Strength, Cardio, and Core until you complete cycle 4, then it’s cool-down time.

The Routine:

Warm-up – 3 minutes.

The idea with any warm-up is to get blood pumping to your muscles to prepare you for the work to come with less chance of injury. Don’t skip this step. If you are short on time, it’s better to take time away from the more intense part of your workout than the warm-up. Choose any activity that will help you warm up, like skipping, jumping jacks, or incline walk on treadmill. You can stick to the same activity for the 3 minutes or change it up.

Strength – 3 minutes

Perform 3 strength exercises for 30 seconds each, and then repeat the circuit. The first time through, choose body weight exercises or exercises that require little weight (3 to 8 pounds).

Cycle 1 Cycle 2 Cycle 3 Cycle 4
squat lunge step ups plank
push-up fly squat + row chest press
deadlift skater lunge plyometric squat lateral squat

Cardio – 2 minutes: 2 exercises performed for 30 seconds then repeat the circuit.

Cycle 1 Cycle 2 Cycle 3 Cycle 4
alternate knee lifts mountain climbers invisible jump rope lateral squats
jumping jacks run on the spot burpees stairs

Core: 1 minute: 2 exercises performed for 30 seconds.

Cycle 1 Cycle 2 Cycle 3 Cycle 4
reverse plank russian twist glute bridge marching side plank

Repeat the format of strength exercises + cardio + core for a total of 4 cycles = 24 minutes.

Change the exercises for each cycle. I’ve provided 4 examples, but you can substitute your own exercises. Each cycle is 6 minutes. If you are short on time, do fewer cycles.

Cool-down – 3 minutes

With a cool-down you want to gradually lower your heart rate. Don’t use static stretching. You want to be sure you are moving your body. Examples include walking and yoga sequences.

Remember that exercise isn’t always comfortable but you need to get comfortable with being uncomfortable to get the results you want.

Let me know in the comment section below how this routine worked for you, or tell us what your favorite routine is.

Disclaimer: The content above is for informational purposes only. No claim is made as to its effectiveness in any purpose. Use at your own risk. Be sure to get your doctor’s approval before starting an exercise regime.


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