Fitness Workout for Women

Day THIRTEEN – Weight Loss for Women over 50 😅 31 Day Workout Challenge

Download your FREE copy of Weight Loss Over 50 here:

ALL Levels | ALL standing, NO jumping | DUMBBELLS | BURN 125 – 175 calories | INCLUDES warm up + cool down

It’s DAY THIRTEEN of the Weight Loss for Women over 50 series of workouts – your FREE 31 day exercise program, designed especially to help women in perimenopause, menopause and beyond to lose weight.

We’re getting a great full body burn today with a LOW IMPACT CARDIO + dumbbell STRENGTH MetCon workout.

Get my exact 3-pair Dumbbell Set (affiliate link):

MetCon (short for Metabolic Conditioning) workouts are the perfect combination of high heart rate cardio and body-shaping strength training. We’re getting an efficient and effective weight loss workout in just about 20 minutes.

And while we’re working, we’re chatting about:
✨ The importance of giving yourself praise
✨ Staying motivated during a long challenge (like this one!)
✨ Re-framing our thoughts about losing weight at “a certain age”

The interval timer is set for 20 seconds; complete the triplet of cardio exercises, then rest for 20 seconds, then complete the strength exercise for two intervals; repeat the cardio + strength set twice before moving on


Can Cans + Low Swinging Tappers + Skiers + (strength) Reverse Lunge into Press Ups
Rainbow Jacks + Kick Jacks + Windmill Tapbacks + (strength) Front Raise with Side Raise
Forward Hinge Arm Flappers + Letter Ks + High Hand Oblique Crunches + (strength) Squats with Side Kicks
Big Arm Side Shuffles + Leg Twister Jacks + Goofy Jacks + (strength) Letter Xs

Around the World Taps



Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!


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  1. Awesome! I am feeling the arms from a couple days ago and the mid-back muscles this morning. WHeW! I am tired and very sweaty. And I thought I wanted to do Day 14 to catch up …well… maybe later today..maybe. Pahla, these workouts are what I needed! I have not been disappointed in any of these 31 Day challenge workouts! Let's go B's at whatever pace works for you! We can do this!

  2. I truly loved this workout. My heart rate was up and I was sweaty. I am not over 50, but I need this since I don’t have a thyroid and I am seeing changes. Thanks Pahla for the great workout.

  3. Ladies people talk about lucky 13, not too sure about how lucky that is! what a workout today! I am trap in this love / hate relationship LOL. mission impossible? not really it is possible yeah! thanks Lady P!

  4. Much like you have to give box steps another name, I have to call leg twister jacks Tornados to function at that exercise 😂 it really is amazing you're taking the time to make these every day!

  5. Pahla and Killer B's, I have a question. Is it more beneficial to workout in the morning or the evening? During the week I workout in the late afternoon or evening. I could workout first thing in the morning but I like to sleep as late as possible before heading to the office 😴😴😴

  6. Very nice workout, and the words of encouragement are helpful as well. You hit the nails on the head when you describe feelings and mindsets that I can totally relate to which probably applies to most of your subscribers. Thanks again!

  7. Thank you are not strong enough words to express my gratitude for this series and for you. I have finally found the missing link that has ended a several year struggle. This is a complete life change for me. ❤️

  8. Thank you for asking me how I'm doing(you're the 1st today). I haven't lost any weight(I haven't changed my eating habits) but I've already seen changes in my body. I can walk and ride my bike further. I feel better. Thank you for making working out enjoyable 💖

  9. Great video! Today I needed the talk just as much as the exercise. Moderate exercise is a new and challenging concept for me to wrap my head around, but I am definitely seeing results. I am done 3.3 lbs. so far, and I really feel and see changes in my body, especially in my arms and shoulders. Thanks Pahla B!

  10. Feeling great on day 13, although technically it is day 12 for me. Missed day 1 but plan to catch it at the tail end. Don't want to do two videos on one day. Moderation, yes!

  11. Awesome workout Pahla! I almost talked myself out of doing this one. I've had a busy week , however, my repertoire of excuses looks like a 5 year old's Christmas list. I vowed that this particular journey was to decrease my blood pressure and not so much my waistline. Now that is a change for me. It's powerful! Love you girl!

  12. OMG, I skipped yesterday because of early church-I workout in mornings-and this just about killed me. I have been exercising for 20 years and moderation is hard when you are use to exercising quickly. But I am keeping up with you because it is working.

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