as life gets busier, finding time for exercise can become a challenge, especially if you’re a busy adult over 40 juggling multiple responsibilities. You may have work, sports, kids activities, school, cooking meals and even keeping up with things around the house on your task list every day. The good news is that effective workouts don’t have to be lengthy. Here are 6 quick workouts tailored for busy adults over 40:
Workout 1: Full Body
Jumping Jacks – 1 minute
Bodyweight Squats – 1 minute
Push-Ups – 1 minute
Lunges (alternating legs) – 1 minute
Plank – 1 minute
Rest – 1 minute
Repeat this circuit for 3 rounds.
Workout 2: Cardio Intervals
High Knees – 30 seconds
Jump Rope – 30 seconds
Glute Bridges – 30 seconds
Sit-Ups – 30 seconds
Rest – 30 seconds
Repeat this circuit for 5 rounds.
Workout 3: Lower Body Burn
Squat Jumps – 45 seconds
Reverse Lunges – 45 seconds (alternating legs)
Glute Bridges with Leg Raise – 45 seconds
Rest – 45 seconds
Repeat this circuit for 3 rounds.
Workout 4: Core Sculpt
Plank to Push-Up – 1 minute
Bicycle Crunches – 1 minute
Russian Twists – 1 minute
Mountain Climbers – 1 minute
Rest – 1 minute
Repeat this circuit for 2 rounds.
Workout 5: Quick HIIT Session
Perform each exercise for 40 seconds, followed by a 20-second rest:
Jump Squats
Push-Ups
Jumping Lunges
Sit-Up with Twist
Plank Jacks
Repeat this circuit for 3 rounds.
Workout 6: Run and Tone
Run in Place – 2 minutes
Bodyweight Squats – 1 minute
Push-Ups – 1 minute
Lunges (alternating legs) – 1 minute
Plank – 1 minute
Jump Rope – 2 minutes
Repeat this circuit for 2 rounds.
Remember to warm up before each workout and cool down afterward to prevent injury and aid recovery. These quick workouts are designed to fit seamlessly into your busy schedule, helping you stay active and energized throughout your 40s and beyond. Prioritize consistency, and you’ll reap the benefits of regular exercise even with a packed calendar.
If you’re not sure where to start or need help staying accountable with these workouts, schedule a free consult with us here.
