20 Minute No Repeat Bodyweight Workout for Over 50 (No Equipment)

Welcome to Fit After 50 with Paul!

Today’s workout is a 20-minute NO-REPEAT bodyweight workout designed for adults over 50, beginners, or anyone who wants an effective at-home workout with no equipment required.

This routine includes 10 bodyweight exercises using a fun descending rep format that keeps the workout engaging while building cardio fitness, full-body strength, and coordination—without complicated movements.

🏋️‍♂️ Workout Structure:
• 100 Jump Rope (no rope needed)
• 90 Jumping Jacks
• 80 Mountain Climbers
• 70 Elbow-to-Knee
• 60 Skaters
• 50 Squats
• 40 Reverse Lunges
• 30 Sit-Ups
• 20 Push-Ups
• 10 Self Hugs (cool down & reset)

This no equipment workout at home allows you to move at your own pace. Modify as needed, take breaks whenever necessary, and remember—there is no pressure here. The goal is simply to show up and give your best effort today.

✅ Perfect for:
• Adults over 50
• Beginners getting back into fitness
• Home workouts with limited time
• Cardio + strength without equipment

If you enjoy simple, effective workouts that respect your body, make sure to subscribe to Fit After 50 and check out the support equipment links below that help keep workouts comfortable and joint-friendly.

Thanks again,
Paul


Check out the push up handles
https://amzn.to/4pPiIt2

The heel supports
https://amzn.to/4pTb2Gj