{"id":739673,"date":"2026-06-16T03:38:11","date_gmt":"2026-06-16T03:38:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/739673\/"},"modified":"2026-06-16T03:38:11","modified_gmt":"2026-06-16T03:38:11","slug":"liz-earle-63-shares-the-time-efficient-weekly-workout-routine-she-uses-to-future-proof-her-body","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/739673\/","title":{"rendered":"Liz Earle, 63, shares the time-efficient weekly workout routine she uses to future-proof her body"},"content":{"rendered":"

In recent months, wellness guru Liz Earle<\/a> has given us an insight into how she trains to future-proof her body. And now, after many requests, she\u2019s shared her current full weekly workout routine \u2013 and it\u2019s surprisingly simple. <\/p>\n

\u2018You do not need to spend hours in the gym \u2013 I certainly don\u2019t,\u2019 she says in her new YouTube video<\/a>. \u2018But what you do need is a bit of consistency.\u2019<\/p>\n

Here, we go through Liz\u2019s workout routine and explore why it\u2019s so effective for building strength and fitness in midlife and beyond. <\/p>\n

Monday Home strength workout<\/p>\n

In her home gym \u2013 where she has dumbbells<\/a> \u2013 Liz will follow a strength session on YouTube or led by her personal trainer Michael Garry<\/a> remotely.<\/p>\n

And if she\u2019s travelling, Liz still tries to strength train<\/a>, but uses her bodyweight for resistance instead. This typically includes exercises such as squats<\/a> and countertop push-ups<\/a>. For extra weight, Liz recommends using household items, like bags of potatoes or adding extra weight into your pockets or a rucksack. But just doing ‘more reps with no weights\u2019 is also an option. <\/p>\n

Countless research studies have demonstrated the health and longevity benefits of regular strength training, including this recent 30-year study<\/a> of more than 140,000 participants. Researchers found that doing around two hours of strength training per week was linked to a 19% lower risk of death from cardiovascular disease and a 27% lower risk of death from neurological disease. <\/p>\n

Tuesday Cardio and endurance<\/p>\n

If Liz has time, she\u2019ll go \u2018for a really nice long walk\u2019 outdoors or a quick run if not.<\/p>\n

Or, she will do walk-sprint intervals \u2013 \u2019I\u2019ll make it [the walk] quite explosive,\u2019 she explains. \u2018I\u2019ll do a little bit of a walk and then a sprint and then a bit more of a walk and then a sprint. It\u2019s these fast, reactive movements that the body likes.\u2019<\/p>\n

\u2018The body \u2013 a bit like the gut microbiome<\/a> \u2013 loves diversity,\u2019 adds Liz. \u2018It doesn\u2019t like it when we do the same thing time and time again; if you\u2019re a tennis player and you\u2019re always playing tennis using the same movements, the body doesn\u2019t respond as well to that as it does [to variety].\u2019<\/p>\n

Indeed, a recent landmark study<\/a> found that exercise variety is key for longevity. Researchers found that compared with the lowest variety group, participants in the highest physical activity variety group had a 19% lower risk of death from any cause, and a 13-41% lower risk of dying from cardiovascular disease, cancer, respiratory disease and other causes. <\/p>\n

Midweek Mobility, flexibility + more cardio<\/p>\n

\u2018It\u2019s not prescriptive, but maybe later in the week, I might do a bit of yoga<\/a> or Pilates<\/a>,\u2019 adds Liz. \u2018Maybe that\u2019s online \u2013 I\u2019ve got various free apps downloaded which are really helpful.\u2019<\/p>\n

If she\u2019s out and can meet her PT in person, Liz sometimes goes for a short, slow run with him. Or, if she\u2019s near a gym, she\u2019ll do a treadmill run or power incline walk. <\/p>\n

This zone 2 cardio work (activities brisk enough to get your heart rate up but not so much that you can\u2019t speak) is a crucial part of the midlife fitness formula. <\/p>\n

Experts typically recommend the 80\/20 training principle<\/a> \u2013 where 80% of your training is done in lower HR zones and 20% at a much higher intensity \u2013 to optimise heart health, longevity and fitness.<\/p>\n

Friday Skipping or jumping \"lizInstagram \/ @lizearleme<\/p>\n

Skipping can benefit your joints while also improving cardio fitness<\/p>\n

To work on her power, agility and balance, Liz says she also takes some time to skip or jump each week \u2013 exercises which experts typically recommend for better bone density and cardio fitness. \u2018Skipping typically produces higher cardiovascular intensity per minute than steady jogging because it\u2019s more plyometric<\/a> and keeps heart rate elevated,\u2019 personal trainer Eryn Barber<\/a> previously told WH<\/a>. <\/p>\n

SaturdayYoga + outdoor walk <\/p>\n

\u2018On a Saturday morning, I do an hour-long online yoga class,\u2019 says Liz, who adds that \u2018the opening movements\u2019 involved with yoga are a great antidote to the time she spends working over a screen during the week. Saturday afternoons, adds Liz, usually include a walk with her children.<\/p>\n

Sunday Rest + recovery<\/p>\n

Sunday is for rest and recovery, says Liz \u2013 \u2018to allow your body to take on board all the changes and strength work you\u2019ve done and actually translate that into helping to build that strong body\u2019. <\/p>\n

While she might go for a gentle walk and\/or do some slow stretching (static lunges if she\u2019s been sitting for long periods), Liz highlights the importance of \u2018having an active rest day at least once a week\u2019. <\/p>\n

Above all, advises Liz, it\u2019s about consistently moving little and often and ensuring there\u2019s variety in your routine. <\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"oyinda<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n