Quick HIIT Workout for Women Over 40



This quick HIIT is exactly that. It’s under 20-minutes, alternating between a high-intensity cardio move and a bodyweight strength move with LOTS of emphasis on your core.

This is the perfect workout if you are short on time and want the most bang from your workout, or if you want to perform a strength workout afterwards and need something to get your metabolic furnace fired up and the muscles ready.

Options and alternatives are given for the shoulder and knee heavy exercises.

No tools are required.

3 x 30sec
Lateral prisoner squat shuffles
Eccentric squat
Plank jacks to knees in
Bicycles
Knee up crunch to kick
Eccentric side lunge
Knee up crunch to kick
Eccentric side lunge

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🧘🏽‍♀️ FLEXIBILITY & MOBILITY PROGRAM FOR THE OVER 40 BODY
→ https://www.fitnesswithpj.com/fitness-nutrition-programs/improve-mobility-flexibility/

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“Common Exercise Subs & Modifications If You’re Injured or a Beginner”

“12-Min Quick & Easy After Workout Stretches”

“26-Min Knee-Friendly Cardio”

“40-Min Strength Workout to Build Your Muscles & Your Bones”

“18-Min Stretching & Mobility Workout for the Over 40 Body”

“How to Create a Workout Plan for Home”

“40-Min Inner & Outer Thigh Workout”

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29 Responses

  1. ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  2. Susan Lumley says:

    Its Melbourne Cup day here is 🇦🇺. Anyone got a tip on the 🐴🐴 let me know 😁👍🐎🐎🐎

  3. I don’t think there’s a workout of yours that I don’t love! I always feel the benefits after I’ve dragged myself out of the foetal position! Another ripper session… thanks so much PJ 👍🦘. Oh… love love LOVE your top!

  4. Loved it! Did 4 rounds and can never hear your breathing above my own – so breath on girlfriend! 💜

  5. Cindy Allard says:

    at, short but effective HIIT. I will be panting for a while….

  6. kiwiproud says:

    Hi PJ. Thanks for this. Was just what I needed to get going this morning. And I love hearing you breathe! As I'm always breathing heavily at the same time. Plus those squats even made me grunt a little bit (in the privacy of my own home)

  7. Jam Gray says:

    hanks for a short, sweaty n sweet workou PJ!

  8. Nice quick sweat! I used this as a finisher after a step workout 🙂 Now off for some core and flexibility. Thanks for a great start to the week PJ! (oh, and the way I see it, you're SUPPOSED to be breathing hard when you work out!)

  9. I also like to hear you breathing! Great workout!

  10. barth janice says:

    A fast, effective workout … this was great combined with the stretching mobility afterwards! I feel like November is off to a great start!!

  11. Lezlie R. says:

    Great w/o. Agree with others about the breathing. Maybe they need to work a little harder if they can hear your breathing over their own.

  12. Fantastic slow and methodical workout PJ💪🏾 great production quality as well💯🏋🏾🔥

  13. I echo Niki's comment below! you are real live woman who works hard and breathes! Like the ret of us!!

  14. Balletpro1 says:

    Terrific, quick workout!!! Thanks, PJ My hips feel good!!!

  15. THANK YOU PJ……. phew sweaty 🥵

    Lots love
    Steph 🇮🇪

  16. Continue to breathe, as loud as you need to! 😄 love the yellow 💛

  17. Thank you for adding an option for people with osteoporosis.

  18. Rebecca Cass says:

    Loved it PJ. Certainly felt it.

  19. Great workout! Yellow is your color for sure.

  20. D in Texas says:

    Love this workout! I’m okay with you breathing!

  21. Judy Pray says:

    I loved this so much I did 4 rounds! Keep on breathing, PJ!

  22. Really wasn't feeling it today, but did it and feel better for doing so 👍

  23. Sarah Bowie says:

    Loved this hit workout! Yeah the breathing is fine by me 😂

  24. Karen Hayler says:

    I o my worked out twice in October as I think I overdid it a bit on the 25 I. 25 do this was a great way to get back into my workout calendar again 🥰

  25. Great cheeky little effective workout. Oh and please continue to breath PJ, we need you 🤣

  26. Robyn Parker says:

    Nice one PJ and FYI I don't care about your breathing….too busy working on my own hahaha 🙂

  27. Niki Schuck says:

    I like it when I can hear you breathing PJ, makes me feel normal 🙂 Great quick workout!

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