The type of workout we need most changes with age. We’ll outline our favorite at home workouts for women over 40. They’re our favorites because of their attention to trouble areas, effectiveness and detail to using proper form.
As we age, we lose lean muscle which can leave things a little softer and saggier than we’d like. So it’s important for us to tone everything back up by building lean muscle in our bodies. We also need to make sure we’re working our core too. This keeps our back and belly toned and strong.
Not only will these workouts help us stand straighter, look better & feel more confident – but more muscle in our bodies also boosts our metabolism!!
Best At Home Workouts for Women Over 40
BEGINNER: 21 Day Fix
The best beginner workout for women over 40 is definitely the 21 Day Fix. It incorporates strength training, balance work, and healthy eating in one program.
We also love that the workouts are just 30 minutes long! You’ll receive 7 different workouts so you’re never bored as well!
The workouts include:
- Total Body Cardio
- Upper Fix
- Lower Fix
- Pilates Fix
- Cardio Fix
- Dirty 30
- Yoga Fix
Total Body Cardio, Upper, Lower, and Dirty 30 all use dumbbells to help us increase our lean muscle mass to boost our metabolism. Plus, pilates and yoga will help us work on our core and balance which also decrease as age.
The cardio workouts are interval based meaning you’ll work HARD for 30-60 seconds and then have a break. This type of training burns more fat than traditional cardio like walking.
The meal plan is also family friendly and allows for up to 3 treats a week – including wine!!
CARDIO: HIIT Workouts
As mentioned above, interval training is the best for burning fat! Therefore HIITs are one of the best workouts for women over 40!
HIIT stands for High Intensity Interval Training — which means going all out for a short period of time and then recovering with a short break. Then you repeat the cycle.
If you’re a beginner, the 21 Day Fix workouts will be plenty to experience this type of training.
If you’re an intermediate to advanced exerciser, the best HIIT Workouts after 40 are:
- TurboFire HIITs (available with low and high impact moves on Beachbody on Demand)
- Cathe Friedrich’s HIITs
STRENGTH: ChaLEAN Extreme, P90X or Body Beast
As we age, we lose muscle. So it’s important to build lean muscle in our workouts. You won’t bulk up or look manly either. Just think of your arms in their 20s and maybe your grandmother’s arms in her 70s…..we need to add back that youthful muscle!
Beginner to Intermediate: ChaLEAN Extreme is your best bet! You’ll do a full-body strength workout 3x a week.
ChaLEAN is about 30-45 minutes, and we absolutely love how it changes your rep pattern each month for max results.
Advanced? P90X and Body Beast also offer strength workouts based on your muscle groups like Back & Biceps, Chest, Shoulders & Triceps, Legs, Etc.
We love both programs, and each workout is about an hour.
Also, don’t let the trainer in Body Beast scare you off — you can see from these women’s Body Beast reviews you aren’t going to get a huge neck or bulging muscles with it.
ADVANCED: 80 Day Obsession or Hammer & Chisel
If you’re looking for extreme cardio and lifting, we have you covered too!
Both 80 Day Obsession and Hammer & Chisel get your heart pumping and muscles burning!
Unlike P90X or Body Beast, both of these programs are harder cardio-wise. I’ve done all of the programs listed, and these 2 I really have to watch my heart rate even on lifting days! Just something to keep in mind when choosing a workout.
Equipment You’ll Need
We’ve talked a lot about lifting weights to build our lean muscle back up. With that said, you’ll need some weights.
We typically use 5-15lbs on our upper body and 10-30lbs on our lower body. Dumbbells can really start adding up in price and take up space, so we invested in Bowflex SelectTechs which start at 5lbs and go up to 52lbs!
We also put together a full list of items we keep in our home gym that you may find helpful.
Beachbody on Demand
If you’re debating on which workout is best for you, why not try Beachbody on Demand?
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(Spoiler Alert – you can stay in our year-round group forever!)
Have questions on At Home Workouts for Women Over 40? Let us know below!