Looking to boost your metabolic burn as you move past your 40s? Keep reading as I walk you through 5 Ultimate Metabolic Workouts for women- these workouts combine cardio, strength training, and mobility, without overstressing our hormones!
As we age, our bodies face unique challenges – hormonal shifts, slower metabolism, and the tendency toward weight gain can make staying fit feel like an uphill battle. For women over 40, these changes are particularly noticeable as estrogen levels are unpredictable and body composition shifts.
But here’s the good news: the right metabolic workouts can be a powerful tool to combat these changes. Studies show that strategic exercise not only helps burn calories during your workout but can actually increase your basal metabolic rate, helping you burn more calories throughout the day.
Let’s explore five effective workout approaches specifically designed for women over 40 looking to boost their metabolism and achieve their weight loss goals.
Key Takeaways
- Brisk walking- don’t underestimate it, it can be a powerful metabolic booster- particularly in intervals of very fast, fast, and moderate walking
- Combining core exercises with cardio can significantly enhance core strength, overall fitness, and metabolic health.
- Mixing sprints and jogs enhances metabolic burn, fat loss, and overall fitness levels.
- Low-impact activities prioritize mental well-being (and can decrease cortisol, allowing better hormone balance and improved metabolic health)
- High-Intensity Interval Training (HIIT) maximizes fat burn in shorter workout sessions, and those shorter sessions can be much better for metabolic health in women over 40 (vs long duration workouts)
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1. Brisk Walking
Don’t underestimate the power of putting one foot in front of the other- in a strategic way. Brisk walking is an accessible starting point for women of all fitness levels, and it is particularly beneficial for those returning to exercise after a break. It’s also helpful for those wanting to find an alternative to running- either from joint pain or because running can increase cortisol and cause more stress on your hormones, leading to increased belly fat.
The beauty of walking lies in its simplicity and effectiveness:
- Requires minimal equipment (just supportive shoes and a water bottle)
- Can be done anywhere, anytime
- Burns calories at moderate intensity without stressing joints- or hormones
- Improves blood circulation and heart health
- Can be easily modified by adding hills or increasing/alternating pace
To maximize metabolic benefits, aim for 30-45 minutes of walking at a pace that elevates your heart rate but still allows you to hold a conversation. For added challenge, incorporate intervals by alternating between your normal pace and short bursts of faster walking.
When I changed from running to walking I found it wasn’t very effective at helping my metabolism- until I realized I wasn’t really challenging myself like I did with running. I remember thinking I don’t need an app or coaching to help me walk! But after I started using the WalkFit app I noticed I was finally able to move the needle on my sluggish metabolism.
Check out this review video below, and the blog here. I still love this app and use it every single day- no exaggeration!
2. Core Exercises and Cardio
A strong core does more than just help you look good – it’s fundamental to overall strength, balance, and posture, all of which become increasingly important after 40.
Combine core fitness with cardio and that is a big metabolism booster! This type of plan is great for those who want to start a simple plan at home. All you need is a yoga mat (or not, just a surface to exercise on) and a space to do cardio (marching in place, jogging in place, walking in a park, and stopping to do the core exercises). You can also do this in a gym or up your game at home with a stability ball, Bosu ball, and/or Rebounder (a mini trampoline; check out my full blog on the benefits of rebounding for women over 40), a stationary bike, a walking pad, or a jump rope.
An effective core and cardio routine might include:
- Planks (standard, side, and variations) to engage multiple core muscles
- Stability ball exercises to challenge balance while strengthening
- Russian twists to target obliques
- Bird dogs to engage the lower back and improve posture
- Bicycle crunches for upper and lower abdominals
For maximum metabolic impact, combine these core exercises with cardio intervals. Try 5 minutes of cardio (jumping jacks, mountain climbers, or marching/jogging in place) followed by 5 minutes of core work, repeating for 3-4 rounds. If you have any of those cardio equipment options above then hop on those for 5 minutes and alternate with the core moves above.
Remember to maintain proper form throughout each exercise to prevent injury and ensure you’re targeting the right muscle groups. The above links can walk you through the form.
I also love these simple laminated wall charts- easy to follow and affordable! You can choose a few for each interval workout. There are also versions for dumbbells, kettlebells, resistance bands, body weight exercises, and more (I use these every day also, and can vouch for their challenging exercises but ease of use/easy learning curve).
- SIZE: Large Colored 18 x 27 Laminated Workout Poster. Sportaxis posters are designed to be a perfect home gym necessity, can be used in the home gyms, inside the garage, and outdoor gyms.
- MEN AND WOMEN NO-EQUIPMENT HOME WORKOUTS: We have designed our posters to suit both men and women training needs without any need for equipment at home gyms for overall body training.
- CORE WORKOUT POSTER: A strong core is an invaluable asset. Our Core workout posters are designed to improve the midsection strength and tone the abs muscles without any equipment. Our Posters are designed with clear and colored illustrations, making it an ultimate solution for an intense core workout at home.
- HORIZONTAL AND VERTICAL DESIGNS: Posters are printed similarly on both sides (Horizontal and Vertical) to suit customers different needs.
- TEAR RESISTANT: Our High-quality laminated posters make them sturdy and durable.
- Set of 10 Exercise Posters: Dumbbell, Suspension, Kettlebell, Resistance Bands, Stretching, Bodyweight, Barbell, Yoga Poses, Stability Ball, Muscular System Chart
- 18" x 24"
- High-quality 3 MIL lamination for added durability
- Tear Resistant
3. Jogging and Walking Intervals
Interval training offers the perfect balance between intensity and recovery, making it ideal for women over 40 who want to challenge themselves without overtaxing their bodies or their cortisol/stress hormones.
Alternating between jogging and walking periods creates the perfect opportunity to elevate your heart rate and then allow for recovery. This approach is particularly effective for boosting metabolism while being mindful of joint health.
A simple but effective interval routine might look like:
- 5-minute warm-up with dynamic stretches and brisk walking
- 1 minute of jogging followed by 2 minutes of walking
- Repeat this pattern for 20-30 minutes
- 5-minute cool-down with gentle walking and stretches
As your fitness improves, you can gradually increase the jogging intervals and decrease the walking periods. The key is to listen to your body and adjust accordingly, taking into account your fitness level and any existing health concerns. It’s also important to see if too much jogging negatively effects you (see my notes above). Gentle jogging is more gentle than running, and intervals make it even easier on your stress hormones. This mode of intervals makes it easier on your joints, as well as on your stress hormones so it’s the same idea as the walking intervals noted above.
You could also use the WalkFit app for this type of workout. How I do it is that I substitute the “very fast” walking intervals with jogging. They are usually only about 30-60 second intervals, followed by fast walking or moderate walking. Your stats are tracked on the app, allowing you to stay on track regarding time and pace.
4. Low-Impact, Low-Stress Activities
With age often comes increased joint pain, a sluggish metabolism, increased belly fat, and a need for more gentle approaches to fitness. Low-impact activities offer the perfect solution for women over 40 who want to boost their metabolism without stressing their joints or their hormones.
Consider incorporating these low-impact options into your routine:
- Swimming or water aerobics for full-body, zero-impact workouts
- Elliptical training for cardio without the pounding of running
- Pilates for core strength and flexibility
- Yoga for strength, balance, and mental health
- Cycling (stationary or outdoor) for lower body conditioning
These activities not only protect your joints but also promote bone density, flexibility, and stress reduction – all crucial factors for women over 40 experiencing hormonal changes common in perimenopause and menopause.
For maximum metabolic benefit, aim for at least 30 minutes of low-impact activity 3-4 times per week, focusing on maintaining a consistent effort level that challenges you without causing pain. It’s also good to mix up your activites so you work different muscle groups and decrease your risk of injury. You can pick a couple of different activities from the bulleted list above, or mix and match from any of these 5 workout ideas.
Variety also keeps you from getting bored, and makes your workouts fun, which brings up an important point: it’s essential to choose activities you enjoy!
5. Spinning and Free Weights
Combining cardio with strength training creates a powerful approach to boosting metabolism and reshaping your body. Spinning classes provide an excellent cardio foundation while free weights help build the lean muscle mass that’s so crucial for a healthy metabolism.
A balanced spinning and weights routine might include:
- 30-45 minutes of spinning (in a class or on your own stationary bike)
- 15-20 minutes of free weight exercises focusing on major muscle groups
- Exercises like shoulder presses, bench presses, squats with lighter weights, lunges, crunches, and rows
- Attention to both upper body and lower body for balanced development
This is another workout where a guided class (like what Peloton offers if you have this, or apps like Samsung, GoogleFit, or AppleHealth, or even YouTube) and/or the use of those laminated wall charts I mentioned above.
When working with weights, focus on proper form rather than lifting heavy. For women over 40, using lighter weights with more repetitions (10-12, 2-3 rounds each) can be more beneficial and safer than attempting maximum lifts.
The combination of cardio and strength work creates an effective calorie burn during your workout, while the muscle you build increases your resting metabolism for hours afterward.
Strength training is essential for women as we age and enter our 40s and beyond. Make sure you build in some type of strength training (body weight exercises count as do dumbbell, kettlebell, TRX, or resistance band exercises) 2-3 times per week for 20-30 minutes or more.
6. Bonus Idea: High-Intensity Interval Training (HIIT)
High-intensity interval training has revolutionized fitness for busy women by providing maximum results in minimum time. This approach is particularly valuable for women over 40 who need efficient workouts that deliver real metabolic benefits without overtaxing our systems.
A basic HIIT workout might include:
- 5-minute warm-up with dynamic movements
- 30 seconds of all-out effort (burpees, jumping jacks, high knees)
- 30-60 seconds of recovery (walking, marching in place)
- Repeat for 4-8 rounds
- 5-minute cool-down with stretching
The beauty of HIIT is its adaptability. You can adjust the work-to-rest ratio based on your fitness level, and almost any exercise can be incorporated into a HIIT format.
For women over 40, consider these modifications:
- Use bodyweight exercises or resistance bands instead of jumps if needed
- Extend the rest period if your heart rate remains elevated
- Include more active recovery days between HIIT sessions (or something gentle like Yoga, Pilates, or walking)
- Focus on compound movements that work multiple muscle groups
HIIT workouts need only be done 2-3 times per week to see significant metabolic benefits, making them perfect for busy schedules. But, again, listen to your body- if this type of workout makes you feel exhausted, interrupts your sleep, or leads to water or belly weight retention, then that could mean it’s too stressful for your body, and you should probably choose a gentler option listed above.
Conclusion
Navigating fitness after 40 requires understanding the combination of factors affecting your metabolism and making strategic workout choices that address your different needs. The five workouts/approaches outlined above offer versatile options that can be mixed and matched to create a weekly routine that works for your body and lifestyle, all while not getting bored.
Remember that consistency beats intensity when it comes to long-term results. Finding activities you genuinely enjoy will help you stick with your workout plan for the long haul.
Additionally, exercise is just one piece of the metabolic puzzle. Supporting your workouts with a balanced diet rich in nutrient-dense foods and adequate protein intake (aim for 0.6- 0.8 grams of protein per pound of body weight, or even 25-30 grams of protein per meal, depending on how much you work out) will maximize your results. Prioritizing sleep and stress management also plays an essential role in hormonal balance and metabolic health. Check out this recent menopause metabolism to learn more– it’s not just for women in menopause, it applies to all women over 40!
Before beginning any new exercise regimen, especially if you have existing health concerns, consult with your healthcare provider for professional medical advice tailored to your specific situation.
Ready to transform your metabolism and embrace your strongest self after 40? Sign up for our newsletter to receive more targeted fitness advice, nutrition tips, and metabolic/hormone balance tips designed specifically for women over 40!
Click here for info/an honest review on Reverse Health programs – a helpful partner in achieving sustainable metabolic health. This app offers a multitude of workout options, as well as targeted nutrition programs, and you can get a discount for the following programs through these links:
Dr. Shelley Meyer is a board-certified family physician and Institute of Functional Medicine-certified functional medicine physician, as well as a Registered Dietitian. She is passionate about helping women navigate the roller coaster of perimenopause and postmenopause. She has her own Functional Medicine Practice in Denver, Colorado.
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