Burn with Kearns: Burn fat. Lower blood pressure. Improve your health. – Kevin Kearns

by Kevin Kearns, contributing writer, fitness and exercise

If you’re over 50 and looking to lose weight, lower triglycerides, blood sugar, and blood pressure, and shrink your waistline, the key might not be in long hours on the treadmill or lifting heavy weights—but in training like a fighter. And no, this doesn’t mean stepping into a ring or getting hit. It means using the same high-energy, metabolic techniques that professional fighters use to stay lean, strong, and explosive—all in a way that’s safe, effective, and tailored for longevity.

The Power of the Afterburn Effect

One of the biggest secrets to burning fat efficiently is what’s known as excess post-exercise oxygen consumption (EPOC)—or simply, the afterburn effect. This means that after a workout, your body continues to burn calories long after you’ve finished exercising—even while you sleep.

Fighters rely on high-intensity, functional workouts that activate this process, helping them stay lean while maintaining strength, endurance, and mobility. The good news? You don’t need to spar or take punches to get the same benefits.

Why Training Like a Fighter Works for You

As we age, our bodies naturally become more resistant to weight loss, and key health markers like triglycerides, blood sugar, and blood pressure can start creeping up. But the right kind of training can reverse these trends. Here’s how:

• Faster Fat Burn: Fighter-style workouts burn more calories in less time—helping you lose belly fat and shrink your waistline.
• Lower Blood Sugar: Short bursts of intense exercise improve insulin sensitivity, which helps regulate blood sugar levels.
• Reduced Blood Pressure: This type of training boosts circulation and improves heart health.
• Improved Mobility & Strength: Fighters train to move efficiently and powerfully, making everyday activities easier and reducing the risk of injury.
• Enhanced Metabolism: The after burn effect keeps your metabolism elevated for hours after you train—meaning you burn fat even at rest.

The Best Training Protocols for You

The key is high-intensity interval training (HIIT)—a method that involves short bursts of activity followed by rest. Here’s an example workout that works great for people over 50:

Fighter Fitness Routine (No Contact Needed!)

• Shadow Boxing (30 seconds) → Rest (15 seconds)
• Bodyweight Squats (30 seconds) → Rest (15 seconds)
• Medicine Ball Slams or Kettlebell Swings (30 seconds) → Rest (15 seconds)
• Jump Rope (or march in place) (30 seconds) → Rest (15 seconds)
• Core Work (Plank or Russian Twists) (30 seconds) → Rest (15 seconds)

Repeat this circuit 3-4 times for an effective, metabolism-boosting workout in just 15-20 minutes.

Here’s a simple combination to work with yourself or a friend or spouse )

Why This Works for the 50+ Crowd

Unlike traditional workouts that involve long cardio sessions or heavy weightlifting, fighter-style training is: ✔ Time-efficient: Just 20 minutes can create major fat loss and cardiovascular benefits. ✔ Low-impact & adaptable: You can modify movements to fit your fitness level. ✔ Engaging & fun: Unlike repetitive treadmill workouts, this type of training keeps you mentally engaged while improving your fitness.

Take Action: Train Smart, Stay Strong, Live Longer

Fighters train for power, endurance, and resilience—all of which are key to living a longer, healthier life. By integrating fighter-style workouts into your routine, you’ll not only burn fat and lose inches off your waistline, but you’ll also feel stronger, move better, and protect your health for years to come.

So if you’re looking to lower triglycerides, improve blood sugar levels, and take control of your health, it’s time to start training like a fighter—without taking a single hit.

Move and Improve!

Coach Kearns

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Read ALL articles by Kevin Kearns here: BURN WITH KEARNS

Both of Coach Kearns books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of There’s Light In The Tunnel” How to Survive and Thrive with Depression, Always Picked Last, A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients “athletes or the general population“ about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.BurnwithKearns.com