Here are our 6 best exercises for women in their 30s and 40s. From low-impact to high-intensity to yoga, we have something for everyone.
Working out in your 30s and 40s may be more difficult due to a variety of life changes, such as work and kids. However, it’s never too late to switch things up and get into a healthy exercise routine.
So, let’s dive in! Hopefully, one of these exercises will give you some inspiration for your next workout session.
Low-Impact Workout – Swimming
Swimming is an excellent cardio workout that isn’t hard on your body. The water reduces strain on you while increasing resistance.
Swimming is also a great way to build strength and flexibility. Low-impact cardio is important to help you maintain heart health and endurance. It is important to not push yourself too hard with cardio, especially if you are on your period and feeling more sluggish than usual.
According to Gymdesk, low-impact workouts are one of the major fitness industry trends in 2022. Since the pandemic, people have been inspired to exercise more for their health.
However, high-intensity workouts can be overwhelming for many newbies. Swimming is a low-intensity, fun way to get into exercise.
HIIT Workout – Sprints
Defined as short bursts of high-intensity exercise with active rest, HIIT workouts can be a fantastic way to pack in cardio without spending an hour in the gym.
A good HIIT workout is 30 seconds to a minute of sprinting full out on the treadmill, followed by 30 seconds to a minute of walking. Repeat this cycle for 10 minutes or for as long as you can.
HIIT workouts can be done in conjunction with low-impact workouts and strength training. It’s important to not push yourself too hard, especially if you’re on your period. Avoid injuries by starting slow and pacing yourself.
If you are looking for a gentle workout to do while you are on your period, take a look at the best workouts to do during each phase of your cycle.
Strength Training – Weighted Lunges
Strength training is an essential part of any well-rounded workout routine. Being strong makes everyday activities, such as picking up pets or kids, much easier.
Training with weights strengthens and protects joints and builds muscles. Strong muscles improve overall balance and reduce the risk of injury.
How to do weighted lunges safely:
- Hold a kettlebell in front of your chest.
- Right foot first, step forward, and lunge. Position your legs at a 90-degree angle. Ensure your knee is above your ankle, not in front of it.
- Push hard off the ground with your right foot and return to your starting position.
- Repeat with the left leg.
Cardio and Strength Mini Workout
Mini workouts are an excellent way to pack in some high-intensity exercise in a short time span. All you need is 15 minutes a day. This makes it much easier to juggle a jam-packed daily schedule with regular exercise.
You may find it easier to get into an exercise routine when you know you won’t have to give up an hour to two at the gym. Many mini workouts can be done at home.
Example of a mini home workout:
- Find a full 1-story staircase.
- Walk or run to the top as fast as you can.
- Do 15 deep sumo squats.
- Calmly walk down the stairs – this is your rest period.
- Repeat for 15 minutes.
Body Weight Mini Workout
Working out at a high intensity can be difficult for many people. It’s hard on the body and can be mentally taxing. However, research shows that you’ll get the same benefits from short bursts of activity versus a long exercise session.
This short circuit is done using the resistance of your own body weight. You can very quickly do this routine first thing in the morning to start your day on the right note.
Here is an example body-weight workout you can try at home:
- 10 sumo squats.
- 10 push-ups.
- 10 glute bridges.
- 10 jumping jacks. This is optional as they can be hard on the knees and ankles.
- 20-second plank.
- 20-second rest.
- Repeat cycle for 15 minutes.
Mini Yoga Routine
If you prefer to start your morning slowly, you can try a quick yoga routine. This 10-minute routine warms up and stretches the hamstrings, hips, and back.
Yoga can be a great alternative to a regular workout as it builds strength and flexibility, as well as raises your heart rate.
To enjoy the full benefits of the practice, remember to go slowly. Focus intently on your breath and don’t rush through a pose. Use this routine as an opportunity to really slow down and turn your attention inwards.
Here is a quick and easy example yoga routine:
- 20 pelvic tilts.
- 10 cat-to-cow poses.
- Downward dog for 10 breaths.
- Left leg low lunge for 3-5 breaths.
- Left leg straight-leg lunge for 3-5 breaths.
- Mountain pose for 10 breaths.
- Right leg low lunge for 3-5 breaths.
- Right leg straight-leg lunge for 3-5 breaths.
- Mountain pose for 10 breaths.
- Standing forward bend for 5-10 breaths.
- Pigeon or eye of the needle pose for 5-10 breaths.
- Corpse pose for 20 breaths.
6 Best Exercises For Women In Their 30s and 40s