Burn More Calories This Spring: Best Exercises + Easy Routines by Age
- joelstephen1940
- 4 days ago
- 2 min read
Getting fit this spring doesn’t mean hitting the gym five days a week. The truth? You can burn serious calories and build strength with simple, consistent movements—right from home. Whether you’re 30 or 70+, we’ve mapped out how to get results.
Top 5 Calorie-Burning Exercises
Jump Rope – Up to 1,000 cal/hr
Running (6 mph) – ~660 cal/hr
HIIT (High-Intensity Interval Training) – 500–900 cal/hr
Swimming Laps – 600–700 cal/hr
Cycling (vigorous) – 500–800 cal/hr
Top 5 Household Chores That Burn Calories
Mowing the Lawn (push mower) – 350 cal/hr
Scrubbing Floors – 200–300 cal/hr
Heavy Cleaning (bathrooms, windows) – 250 cal/hr
Gardening – 250–400 cal/hr
Moving Furniture – 400 cal/hr
Best Home Workouts by Age Range
Ages 30–40:
Bodyweight squats
Jumping jacks
Plank holds
Push-ups
Lunges
Ages 40–50:
Chair dips
Walking lunges
Modified burpees
Light dumbbell workouts
Wall sits
Ages 50–60:
Resistance band rows
Seated leg raises
Step-ups
Yoga sun salutations
Light core routines
Ages 60–70+:
Chair yoga
Wall push-ups
Standing toe touches
Marching in place
Light resistance bands
How Long to See Results?
Experts suggest 4–6 weeks of consistent movement (at least 3x/week) to start seeing measurable improvements in strength, flexibility, and calorie burn. Pick a level that fits your lifestyle—low, medium, or high impact.
Peptides that can help with Healing and workouts
Need a metabolism boost to get started check out this peptide therapy protocol
Here’s a targeted MOTS-c dosing protocol for
Endurance enhancement + fat loss
based on preclinical data, anecdotal reports from biohackers/athletes, and mitochondrial research.
MOTS-c Protocol for Endurance & Fat Loss
Dosage & Frequency
- Optimal Dose:** **5–10 mg per week** (split into 2–3 doses).
- Example Schedules:
Fat Loss Focus
5 mg, 2x/week** (e.g., Monday/Thursday) *fasted AM or post-workout*.
Endurance Focus:
7–10 mg/week with **1 dose pre-long workout** (e.g., 3–5 mg 30–60 min before cardio).
Timing for Max Benefits
- For Fat Loss:** Inject **fasted in the morning (enhances AMPK activation, fatty acid oxidation).
- For Endurance: Dose **pre-workout (improves mitochondrial efficiency during exercise).
- Avoid late-day dosing (theoretical risk of slight energy disruption due to metabolic shifts).
Stacking for Synergy
- With Cardio: Aerobic exercise (zone 2 training, cycling, swimming) amplifies MOTS-c’s mitochondrial effects.
With Other Peptides:
- Tesamorelin (for fat loss) – Take MOTS-c AM, Tesamorelin PM.
- AOD9604 (fat metabolism) – Alternate days with MOTS-c.
- BPC-157** (recovery) – Post-workout.
Expected Results Timeline
- 1–2 Weeks: Increased workout stamina, reduced post-exercise fatigue.
- 3–4 Weeks: Noticeable fat loss (especially visceral fat), improved recovery.
- *6+ Weeks: Enhanced aerobic capacity (VO2 max improvements in some users).
Cycling & Safety
- Cycle Length: 6–8 weeks on, 4 weeks off (to prevent receptor desensitization).
- Lab Monitoring: Check fasting glucose, lipids, and inflammatory markers pre/post-cycle.
- Side Effects: Rare (minor injection-site irritation reported).
Sample 6-Week Plan
Week | Dose | Timing | Activity |
1–2 | 5 mg, 2x/week | Fasted AM + Pre-Cardio | Zone 2 cardio 3x/week |
3–4 | 7.5 mg, 2x/week | Fasted AM + Pre-Cardio | Add HIIT 1x/week |
5–6 | 10 mg, 2x/week | Fasted AM + Pre-Long Run | Endurance training + Strength |
*(Reminder: MOTS-c is research-only; this is not medical advice.)*
Ready to spring into better health? Reach out our free age-based workout planner today. THANKS!
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