Burn More Calories This Spring: Best Exercises + Easy Routines by Age

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.

Easy At-Home Workouts by Age (Body weight Squats)

Top 5 Calorie-Burning Exercises

1. Jump Rope – Up to 1,000 cal/hr

2. Running (6 mph) – ~660 cal/hr

3. HIIT (High-Intensity Interval Training) – 500–900 cal/hr

4. Swimming Laps – 600–700 cal/hr

5. Cycling (vigorous) – 500–800 cal/hr

Top 5 Household Chores That Burn Calories

1. Mowing the Lawn (push mower) – 350 cal/hr

2. Scrubbing Floors – 200–300 cal/hr

3. Heavy Cleaning (bathrooms, windows) – 250 cal/hr

4. Gardening – 250–400 cal/hr

5. 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

BPC-157

Buy Now

TB500

Buy Now

Bpc-157 mg nasal spray kit

Buy Now

Need a metabolism boost to get started check out this peptide therapy protocol

Mots -C 10 mg

Buy Now

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!