Quick HIIT Cardio Workout at Home

Quick HIIT Cardio Workout at Home for Women Over 40

A quick HIIT cardio workout at home for women over 40 that can be done as a stand-alone workout. Or…add this HIIT cardio BEFORE another workout, or AFTER another workout on those days when you’re feeling extra frisky.

I am calling these shorter cardio workouts, Workout Appetizers & Finishers 💥

But, this will also get the blood pumping if you only have time for 15-minutes worth of cardio – just make sure you do the stretch video that I attach at the end of this workout. Deal? Deal!

TOOLS NEEDED

none

THE WORKOUT

1. Reverse lunge to side lunge
2. Same leg repeater knee
3. Star jumps
4. Other leg reverse lunge to side lunge
5. Same leg repeater knee
6. Skater taps
3 x 30sec

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Core Cardio Tabata For Women Over 40

Core Cardio Tabata for Women Over 40

DAY 10 – 10 DAY ARMS & ABS CHALLENGE

Fun and fast-paced core cardio Tabata workout for women over 40. Get your heart rate up and train those abs!

I think you are going to love the pace of this workout, and the choice of exercises.

Nothing that’s gonna kill us, but just enough to challenge us.

Let me know your thoughts below and happy sweating!

TOOLS NEEDED

a pair of light dumbbells AND if you are a beginner a chair

THE WORKOUT

1. Skiers
2. Flutter kicks
3. 4 mountain climbers to squat thrust (or alt with chair)
4. Double, single, single crunch
8 x 20sec

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Back, Biceps and Abs Workout for Women Over 40

Back, Biceps and Abs for Women Over 40

DAY 9 – 10 DAY ARMS & ABS CHALLENGE

The best back, biceps & abs workout for women over 40. No fluff, just the right exercises to hit your back, biceps and abs.

I start the workout with a 6 exercise circuit, to not only hit the back muscles, the biceps and get the core recruited functionally, but to also get the heart rate up so we can burn a few extra calories.

After that, we move into a traditional strength workout with a really short stretch at the end (I wanted to keep this workout at 40-min).

If you time and would like to do a longer stretch I’ve attached one that would complement this workout on the end screen at the end of the workout.

Have fun!

TOOLS NEEDED

a pair of heavy, moderate & light dumbbells

THE WORKOUT

1. 1. 1 arm row
2. 2. Same arm bicep curl with lunge
3. Shuffles
4. 4. Other arm row
5. Other arm curl + lunge
6. Rotational squat swings
3 x 45sec

7. Alt reverse flys with thumbs up
8. Hammer curls
9. Russian twists
2 x 45sec

10. Pullover with leg drop
11. Prone Ws
12. Low back extensions
13. Plank pulls
2 x 45sec

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PJ ox

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Chest and Tricep Workout with Abs

Chest and Tricep Workout with Abs for Women Over 40

DAY 8 – 10 DAY ARMS & ABS CHALLENGE

Grab some dumbbells for this epic chest and tricep workout, sprinkled with abs, for women over 40.

PS – and when I say “epic” I mean it 💥 I would love to hear your thoughts after you’re done. Leave a comment… if you’re able to lift arms 😂😇

TOOLS NEEDED

a pair of heavy, moderate & light dumbbells + a chair

THE WORKOUT

1. Tricep dips (or alt)
2. Chair jump squats
8 x 20sec

3. Skullcrushers
4. Push-up pulses (or alt)
10 reps / 15 reps / 20 reps

5. Plank ups (or alt)
6. Power mountain climber (or alt)
8 x 20sec

7. V-sit chest flys
8. Toe touch crunch with 1 dumbbell skullcrusher
3 x 30sec

9. Side plank with tricep extension
10. Chest press
11. Other side plank with tri ext
3 x 30ec

12. Elevated plank jacks (or alt)
13. Double crunch
8 x 20sec

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PJ ox

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Quick Easy Cardio Workout at Home

Quick Easy Cardio Workout at Home for Women Over 40

DAY 7 – 10 DAY ARMS & ABS CHALLENGE

This quick and easy cardio workout can easily be done at home and is perfect for women over 40.

How? Well, low & high impact options are given throughout because that’s what we need when we’re over 40 👊🏼

The programming of this workout is done circuit-style, using the Tabata principle.

I choose four exercises that will make our hips move in a wide range of motion, four moves that will keep that heart rate up there, and a killer core move to work those abs.

If you’re a beginner (or someone with sensitive wrists and shoulders with high planks), please have a chair, coffee table or couch nearby.

Near the end of the workout, I also chat about (briefly – cause I am working out too 😅) how I come up with the programming for the workouts here on YouTube – if that sort of thing interests you.

Happy Sweating!

TOOLS NEEDED

chair if you’re a beginner

THE WORKOUT

1. Lunge jumps to squat
2. Side to side jumps
3. Plank thrus
4. Jumping jacks
8 x 20sec

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PJ ox

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Arms, Shoulders & Abs Workout for Women Over 4

Arms, Shoulders & Abs Workout for Women Over 40

DAY 6 – 10 DAY ARMS & AB CHALLEGE

The ultimate arms, shoulders and abs workout for women over 40. I also spice the workout up with some cardio drills, while hitting the shoulders, biceps, triceps and abs.

And just a heads up, my shoulders and triceps were DEAD after this workout.

But, DEAD in an awesome “I’m so glad you worked us PJ” kinda way.

I think you’re going to love this workout, even though the mini-Tabata core moves I inserted throughout are ridiculously tough.

…and ridiculously effective. Making this workout a keeper.

TOOLS NEEDED

a pair of light dumbbells + 2 different moderate weight sizes, a chair if you’re a beginner

THE WORKOUT

1. Swimmers
2. Dead bug
2 x 45sec

3. Wide upright row with external rotation
4. Bicep curl
5. CHEK presses
6. Tricep kickbacks
3 x 40sec

7. Plank jacks (adv: with shoulder taps)
8 x 20sec

8. Straight arm press-backs
9. Front raise to pull apart
3 x 40sec

10. Mountain climber
8 x 20sec

11. Alternating skullcrushers
12. Narrow presses
1 x 30 reps

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

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Quick HIIT Cardio Workout at Home

Quick HIIT Cardio Workout at Home for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Core Cardio Tabata For Women Over 40

TOOLS NEEDED

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Back, Biceps and Abs Workout for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Chest and Tricep Workout with Abs

Chest and Tricep Workout with Abs for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Quick Easy Cardio Workout at Home

Quick Easy Cardio Workout at Home for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Arms, Shoulders & Abs Workout for Women Over 4

Arms, Shoulders & Abs Workout for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

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Quick HIIT Cardio Workout at Home

Quick HIIT Cardio Workout at Home for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Core Cardio Tabata For Women Over 40

TOOLS NEEDED

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Back, Biceps and Abs Workout for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Chest and Tricep Workout with Abs

Chest and Tricep Workout with Abs for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Quick Easy Cardio Workout at Home

Quick Easy Cardio Workout at Home for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Arms, Shoulders & Abs Workout for Women Over 4

Arms, Shoulders & Abs Workout for Women Over 40

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING