Strength Training and Cardio Workout for People over 40

You probably know that extreme workouts are not ideal for your body after 40. Box jumps and other extreme exercises can hurt your joints and cause pain all over your body. Luckily, you don’t need hardcore workouts to stay fit. Combining strength training with cardio can get you lean, strong and fitter than you’ve ever been.

Strength training increases muscles mass, which consequently boosts your metabolism. It also keeps your bones strong, lowering your risk of bone conditions, like osteoarthritis. Cardio, on the other hand, can prevent heart disease and other cardiovascular conditions by regulating blood pressure and improving circulation.

Strength and Cardio Workout for People Over 40

This workout combines these two types of training and it takes less than 15 minutes to complete. Rest for 20 seconds between exercises.

Upper Cuts – 1 Minute

This is a great full-body warm-up exercise. It actually strengthens your shoulder muscles.

How to perform:

  • Stand upright and keep your feet a few inches apart.
  • Quickly throw an uppercut punch with the right arm and then with the left arm and keep throwing the punches as fast as possible.
  • Slightly tilt hips every time you throw the punch.


Wall Push-Ups – 20 Reps

If you’re a beginner, this is the perfect exercise for strengthening your upper body. It activates your shoulders, arms and chest muscles.

How to perform:

  1. Stand two steps away from the wall and then place your hands on the wall at shoulder-height.
  2. Keep the hands shoulder-width apart. Bend your elbows and press in until your face almost touches the wall.
  3. Push back until the arms are fully extended. Repeat this movement 20 times.
  4. Stand further from the wall to keep wall push-ups challenging.


Lying Side Leg Raises – 15 Reps Each Side

This exercise activates your thigh and glute muscles. As you get better at this exercise, you can add ankle weights to make it more rewarding.

How to perform:

  • Lie sideways and keep the legs stacked.
  • Slowly lift the top leg as high as possible then slowly lower it until it almost touches the bottom leg and then raise it again.
  • Lie on the other side and do the same number of reps.


Kneeling Hand Walkouts – 30 Reps

This is one of the best upper body exercises you can ever do. It strengthens your arms, shoulders and core.

How to perform:

  • Kneel on a yoga mat, then lean forward, and place your hands on the floor.
  • Make short forward strides with your arms as far as possible. Slowly walk back to starting position and repeat.


Glute Bridges on Toes – 15 Reps

As you may know, glute bridges build butt and lower back muscles. Doing them on your toes activates the calf muscles, as well.

How to perform:

  • Lie on your back and keep both feet bent. Keep both hands on the floor.
  • Lift your heels off the floor. Slowly raise your hips as high as possible.
  • Squeeze your butt muscles at the top position for two seconds and then slowly lower the hips down to starting position.
  • Repeat this movement 15 times.

How to do glute bridges on toes

Crab Shoulder Taps – 20 Reps

Crap shoulder taps strengthen your arms, shoulders and core muscles.

How to perform:

  • Sit on the floor with knees bent and palms on the floor behind your butt.
  • Lift your butt off the floor as high as you can.
  • Stay in that position and then lift one hand off the floor and tap the opposite shoulder. Lift the opposite hand and tap the opposite shoulder then keep repeating this movement.


Combining strength training with cardio will get you in shape fast. If you enjoyed today’s workout, you may want to check out my program, which has progressive home workouts.

Featured image via Getty


Debbi W
Debbi W1 months ago

Those are good exercises.

Anna R
Anna R2 months ago

Thank you

Marija M
Marija M2 months ago

tks very much

Lorraine Andersen
Lorraine A2 months ago

Thanks for sharing

Chrissie R
Chrissie R2 months ago

Thank you for posting.

Daniel N
Past Member 2 months ago


Peggy B
Peggy B2 months ago

Good to now.

Emma L
Ellie L2 months ago

Thanks for sharing

hELEN h2 months ago


Aldina B
Aldina B2 months ago

Looks nice!