Let’s be honest: aging can bring some tough surprises to deal with when it comes to your body. In fact, one of the hardest things to deal with in midlife is gaining weight 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 will help you lose 10 pounds at 40. Stay dedicated to this routine and you will see the weight come off!
Maintaining a healthy lifestyle at this stage of life sometimes takes precedence over the many obligations that come with it. A challenging career and family responsibilities make it much harder to prioritize and stay dedicated to a fitness plan. If you’re hoping to lose 10 pounds by age 40, you’ll need to take good care of your body, from what you put into it to doing regular weight training and cardio.
The underrated training tool we are going to focus on today is bodyweight training. It’s a great way to burn calories and increase your daily physical activity. Not only are they low stress, but they can be done anywhere and will help you sculpt your muscles.
Let’s start your weight loss journey with these bodyweight exercises. Here is a workout that you can perform throughout each week. Perform 3-4 sets of the following movements back to back and prepare to lose 10 pounds by age 40.
Elevated foot push-ups begin by assuming a push-up position; your hands should be shoulder width apart. Raise your feet and place them on a sturdy surface like a bench or box. Keeping your chest high and your core tight, lower yourself in control until your chest touches the floor, then push back up between your palms. Flex your triceps and chest up to finish. Perform 3-4 sets of 10-15 reps.
Related: The 5 Best Exercises to Lose Belly Fat and Slow Aging, According to a Fitness Expert
To perform a Chin-Up, begin by gripping the barbell just outside of shoulder width with your palms facing you. Completely hang onto the bar and pull your shoulder blades down. Next, pull your torso toward the bar so your chin clears it, squeezing your lats and upper back. Be sure to lean back slightly, starting from your breastbone rather than your chin when you stand up. Lower yourself into a fully suspended position before performing another rep. Perform 3-4 sets of 6-8 repetitions.
To perform this exercise, place your back leg on a bench and step forward. Lower your body all the way down. Come back up halfway, then back down and back up again, flexing your quads and glutes to finish. This counts as 1 repetition. Perform 3-4 sets of 10 reps for each leg.
Related: Every Belly Fat Needs This Visceral Fat Reducer At 40, Says Trainer
A side plank with rotation begins by forming a side plank position with your shoulder aligned with your elbow and your legs stacked on top of each other. With your core tight and your glutes tight, take your top arm and swing it under your body in a scooping motion to the other side. Rotate onto your elbow and squeeze your shoulder blade together to finish. Perform 3-4 sets of 10 reps for each side.
Begin V-Ups by lying on your back with both arms above your head. Your feet should be fully extended. Press your lower back against the floor and begin the movement by lifting your legs up and reaching your hands towards your feet. Crunch hard at the top, then lower yourself using the control and return to the starting position. Perform 3-4 sets of 10-15 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim