Let’s be honest: Aging can bring on some rough surprises to deal with when it comes to your body. In fact, one of the most difficult things about heading into your 40s is putting weight on so easily, and it’s a time-consuming effort to take it off. But we’re here to save your 40s and beyond with a bodyweight workout that’ll help you lose 10 pounds at 40. Stay dedicated to this routine, and you’ll see the weight come off!
Maintaining a healthy lifestyle at this stage of life sometimes takes a backseat to the many obligations that arise. A challenging career and family responsibilities make it so much harder to make yourself a priority and stay dedicated to a fitness plan. If you are hoping to lose 10 pounds at 40, you’ll have to take good care of your body, from what you put into it to performing strength training and cardio on a regular basis.
The underrated training tool we’re going to stress today is the bodyweight workout. It’s a great way to burn calories and increase your daily physical activity. Not only are they low-stress, but they can be performed anywhere and will help you sculpt muscle.
Let’s get you started on your weight loss journey with these bodyweight exercises. Here’s a workout that you can complete throughout each week. Perform 3 to 4 sets of the following movements back to back, and get ready to lose 10 pounds at 40.
Feet-Elevated Pushups begin with you assuming a pushup position; your hands should be shoulder-width distance apart. Raise your feet up, and place them on a sturdy surface such as a bench or a box. Keep your chest tall and core tight, and lower yourself while maintaining control until your chest touches the ground, then drive yourself up by pushing through your palms. Flex your triceps and chest at the top to finish. Perform 3 to 4 sets of 10 to 15 reps.
To perform a Chin-Up, start by grabbing the bar just outside of shoulder-width with your palms facing away from you. Hang down completely from the bar, and pull your shoulder blades down. Next, pull your torso up to the bar so that your chin clears it, squeezing your lats and upper back. Make sure to lean back slightly, reaching from your sternum rather than your chin as you come up. Lower yourself back down into a full hanging position before performing another rep. Complete 3 to 4 sets of 6 to 8 reps.
To perform this exercise, position your back leg on a bench, and step forward. Lower your body all the way down. Come up half of the way up, then go back down, and come back up again, flexing your quad and glute to finish. That counts as 1 rep. Complete 3 to 4 sets of 10 reps for each leg.
A Side Plank with Rotation begins by forming a side plank position with your shoulder in line with your elbow and your legs stacked on top of each other. With your core tight and glutes squeezed, take your top arm and rotate it underneath your body in a scooping motion to the other side. Rotate on your elbow, and squeeze your shoulder blade to finish. Perform 3 to 4 sets of 10 reps for each side.
Start V-Ups by lying flat on your back with both arms over your head. Your feet should be fully extended. Press your lower back to the floor, and begin the movement by raising your legs straight up and reaching your hands towards your feet. Crunch hard at the top, then lower yourself using control, and return to starting position. Complete 3 to 4 sets of 10 to 15 reps.
Tim Liu, C.S.C.S.