40 MIN HIIT Workout for Women Over 40

Press play on this HIIT routine that blends strength, power cardio, and balance exercises for a holistic approach to energizing and toning your body.

I used a set of 3kg/6.5lbs, 5kg/11Lbs, 7kg/15lbs & 7.5kg/16.5lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

Complete each exercise for 40 seconds work/20 secs rest
______________________________________
Circuit 1
1️⃣Sumo Stance Squat (DB’s the middle)
2️⃣Cross-Body Deadlift
3️⃣Narrow Press
4️⃣Alt Upright Row
5️⃣High Knee Punches
6️⃣Skier Hops
7️⃣Kneeling Double Pumpers
8️⃣Bear Renegade Row In & Out
9️⃣SL Deadlift to Knee Drive (L) side
🔟SL Deadlift to Knee Drive R) side
1️⃣3 Shuffle Lunge Touchdown
2️⃣Jumping Jack
3️⃣SA Tricep Kickback (L) side
4️⃣SA Tricep Kickback R) side
5️⃣Power Clean to Reverse Lunge
6️⃣Squat X Body Punch
7️⃣Devils Press
8️⃣Plank Jack
9️⃣Dead-bug
🔟Scissor Legs

*
Circuit 2
1️⃣Heels Elevated Goblet Squat
2️⃣Lateral Lunge Shift
3️⃣Close Grip Bent-over Row
4️⃣Halo
5️⃣Shuffle Jack
6️⃣Bear Kick Through
7️⃣Hex Press to DB Pullover
8️⃣Kneeling Alt Bicep Curl
9️⃣Deadlift to Squat Clean
🔟1 1/2 RDL
1️⃣Lateral Shuffle Touchdown
2️⃣Shuffle Punch 20/20
3️⃣SA Balancing Raise Combo (L) side
4️⃣SA Balancing Raise Combo (R) side
5️⃣Alt Fwd Lunge to Alt Hammer Curl
6️⃣Lunge with DB Swing
7️⃣Seated Snatch
8️⃣Plank DB Pull Through
9️⃣Extended Reverse Crunch
🔟Sprawl to Fwd & Backward Jump

*Workout Complete 🔥Burn 379 calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

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Large Exercise Mat: https://amzn.to/3sIpRUq

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20 Pounds Dumbbells: https://amzn.to/3sIpwB8

30 Pounds Dumbbells: https://amzn.to/3QC3isM

3 Tier Gym rack: https://amzn.to/3G4ctNq

A Frame Gym Rack: https://amzn.to/3MJMQWh

Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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Penny xo