{"id":145549,"date":"2025-11-21T00:09:10","date_gmt":"2025-11-21T00:09:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/145549\/"},"modified":"2025-11-21T00:09:10","modified_gmt":"2025-11-21T00:09:10","slug":"5-standing-moves-that-burn-more-calories-than-runs-after-50","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/145549\/","title":{"rendered":"5 Standing Moves That Burn More Calories Than Runs After 50"},"content":{"rendered":"

Road and treadmill running is a go-to calorie burner for many fitness enthusiasts. This high-intensity, total-body workout<\/a> revs up your heart rate and fires up many muscle groups at the same time generating a solid calorie burn<\/a> while you\u2019re running\u2014and even after you\u2019ve finished. But if you\u2019re looking to switch things up or running isn\u2019t an option, consider these five standing exercises<\/a>. They can torch even more calories than running after you hit 50\u2014and you may even enjoy weaving them into your routine!<\/p>\n

\u201cThe problem with running as a means of simply burning calories, is that once you stop running, you\u2019ve effectively stopped the caloric expenditure,\u201d explains Kevin Snodgrass<\/a>, head trainer at Vivo. \u201cAlternatively, strength training<\/a> burns calories during the activity, and you get the added benefit of a higher metabolic output for 24 to 48 hours after as your body repairs from the workout. Strength training also has numerous other benefits from increased muscle mass and improved bone density, to better cognitive health. Compared to running, strength training will always be preferred.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

Snodgrass recommends prioritizing full-body strength exercises that recruit major muscle groups\u2014the back, chest, glutes, quads, and hamstrings.<\/p>\n

\u201cThe more muscle recruited, and the heavier the weight being moved, the higher the calorie burn,\u201d he says.<\/p>\n

Perform the below exercises two times a week for beginners and three times a week for active, more advanced fitness enthusiasts.<\/p>\n

\tWeighted Squats<\/p>\n

Squats fire up large muscle groups\u2014including the hamstrings, glutes, quads, and core\u2014which helps rev up the calorie burn. Adding weights like dumbbells or kettlebells into the mix also gives your arms a stellar workout as well.<\/p>\n

Begin by standing tall with your feet shoulder-width apart.
\nHold a dumbbell, kettlebell, or weight plate in front of your chest. Snodgrass recommends choosing a weight that makes 8 reps feel challenging.
\nBend at the knees and hips as you lower into a squat.
\nUse control to descend until your thighs assume a \u201csitting\u201d position or lower.
\nPress through your heels to return to standing.
\nPerform 3 sets of 8 reps.<\/p>\n

Over 50? If You Can Do This Many Knee Pushups, Your Upper Body Is Stronger Than Most<\/a><\/p>\n

\tWeighted Deadlifts<\/p>\n

Weighted deadlifts are an excellent choice to help strengthen your posterior chain while boosting flexibility and balance. It trains the hamstrings, glutes, back, arms, and core.<\/p>\n

Begin by standing tall with your feet hip-width apart, holding a heavy dumbbell in each hand in front of your thighs. Snodgrass recommends choosing a weight that makes 8 reps feel challenging.
\nMake sure your legs are mostly straight with just a slight bend in the knees.
\nHinge at the hips to lower the dumbbells down your legs and toward the floor.
\nKeep your back flat and the dumbbells close to your body when lowering, feeling a solid stretch in the hamstrings.
\nActivate your glutes and hamstrings as you rise back up.
\nPerform the exercise for 3 sets of 8 reps.<\/p>\n

\u200b\u200b If You Can Do This Many Squats After 50, You Are in Great Shape<\/a><\/p>\n

\tWeighted Thrusters<\/p>\n

\u201cWeighted thrusters work the whole body. The thruster is a combo movement that starts with a squat and finishes with an overhead press,\u201d Snodgrass explains. \u201cFrom a standing position, [you\u2019ll] hold two weights at your shoulders, squat to the height of a chair, then stand up. As you stand up, press the weights overhead, then bring them back to your shoulders and repeat.\u201d<\/p>\n

Stand tall with your feet shoulder-distance apart.
\nHold a dumbbell in each hand at shoulder level, palms facing inward. Snodgrass recommends using a light to moderate weight.
\nBend your knees and press your hips back to lower into a squat.
\nDrive through your heels, exploding out of the squat as you extend your legs and press the dumbbells overhead in a smooth motion.
\nLower the weights to shoulder height.
\nReturn to a squat.
\nComplete 3 sets of 8 reps.<\/p>\n

5 Walking Techniques That Burn More Fat Than Running<\/a><\/p>\n

\tWeighted Lunge to Curl<\/p>\n

The weighted lunge to bicep curl is an awesome total-body combo move that fires up the legs and arms. How to do it? You\u2019ll hold two dumbbells at your sides, step back into a reverse lunge, lower, and then curl the weights up to your shoulders before rising back up.<\/p>\n

Begin by standing tall, holding a dumbbell in each hand at your sides. Snodgrass recommends using a light to moderate weight.
\nTake a big step back with your right leg, dropping your right knee toward the floor.
\nOnce you reach the bottom of the lunge, perform a bicep curl, bringing the weights up toward your shoulders.
\nLower the dumbbells as you rise up.
\nRepeat on the left side.
\nPerform 3 sets of 8 reps on each leg.<\/p>\n

If You Can Do These 4 Bodyweight Exercises After 50, You\u2019re Stronger Than 90% of Your Peers<\/a><\/p>\n

\tStanding Bent-Over Back Rows<\/p>\n

Standing bent-over rows engage the core, back, shoulders, and biceps. You\u2019ll start by holding the dumbbells at your sides and hinging at the hips. From the bent-over position, you\u2019ll then row the weights up toward your ribs before lowering.<\/p>\n

Begin by standing tall with your feet hip-width apart, holding a dumbbell in each hand in front of you. Snodgrass recommends choosing a weight that makes 8 reps feel challenging.
\nHinge at the hips until your torso is parallel to the ground. Maintain a flat back and soft knees.
\nAllow the weights to lower with your arms completely extended.
\nRow the dumbbells up toward your torso.
\nLower to the start position with control.
\nPerform 3 sets of 8 reps.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Road and treadmill running is a go-to calorie burner for many fitness enthusiasts. This high-intensity, total-body workout revs…\n","protected":false},"author":2,"featured_media":145550,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[48966,3248,565,134,71598,111,139,69,48698,57512],"class_list":{"0":"post-145549","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-body-fat","9":"tag-exercise","10":"tag-fitness","11":"tag-health","12":"tag-how-to-lose-body-fat","13":"tag-new-zealand","14":"tag-newzealand","15":"tag-nz","16":"tag-over-50","17":"tag-standing-exercises"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/145549","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=145549"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/145549\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/145550"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=145549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=145549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=145549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}