Looking for a Moderately Intense Workout that takes 30 – 60 minutes? Check out this bodyweight workout can do this all at home.
Over 40 Workout
Moderate Intensity – Choice #1 Outside Body Weight Workout
Walk briskly or light jog for 10 minutes
2.5 minutes – 30/10 second work/rest circuit intervals
- 30 seconds – Bodyweight squats or squat jumps
- 10 seconds – Rest
- 30 seconds – Push-ups modified or full
- 10 seconds – Rest
- 30 seconds – Side taps, Jumping Jacks, or Star Jumps
- 10 seconds – Rest
- 30 seconds – Cross body crunch – Long Lever Arm
Walk briskly or Light Job for 10 Minutes
2.5 minutes – 30/10 second work/rest circuit intervals
- 30 seconds – Lateral Lunges
- 10 seconds – Rest
- 30 seconds – Y’s, T’s and A’s
- 10 seconds – Rest
- 30 seconds – Marching or High Knees
- 10 seconds – Rest
- 30 seconds – Bodyweight good mornings
Only have 30 minutes for your workout today? – STOP HERE and go to Cool Down
Want to get the full benefit of a 60-minute workout? Repeat this whole program a second time, then go to Cool Down.
Cool Down
- Yoga – 5 Sun Salutations, Side Bend, The Forward Hang Standing Pigeon
- Stretches – Standing hamstring stretch, Standing quad stretch, Shoulder and Tricep crossbody stretch
- Breathing – 1 -2 minutes of deep breaths
