20-Minute HIIT for Women 40+: Home Gym Workout for Strength, Cardio, and Feel-Good Success
Here’s a 20-minute HIIT workout designed for women 40+ using common home gym equipment. This workout is structured as 40 seconds on and 15 seconds off, targeting overall strength, mobility, and cardiovascular fitness.
Equipment Needed:
- Dumbbells (light to medium weight)
- Resistance bands
- Mat or towel
- Chair or step for elevation
Warm-Up (5 minutes)
- Arm Circles (30 seconds in each direction)
- Leg Swings (30 seconds for each leg)
- Torso Twists (1 minute)
- Bodyweight Squats (1 minute)
- March in Place (1 minute)
The Workout (20 minutes)
Each move is performed for 40 seconds with a 15-second rest in between. Complete the entire circuit twice.
Round 1:
Dumbbell Squats
- Focuses On: Strengthen legs and glutes while improving core stability.
- Tips: Keep your chest lifted, knees tracking over toes.
Push-Ups (on knees or toes)
- Focuses On: Upper body strength and core activation.
- Tips: Maintain a straight line from shoulders to knees/toes. Modify as needed.
Pelvic Raise
- Focuses On: Glute activation.
- Tips: Use your hips to power the movement, place a weight on your lower abs, and hold it in place with one hand.
Step-Ups on Chair (alternate legs)
- Focuses On: Leg and glute strength, and balance.
- Tips: Keep your core tight, and step up with control.
Dumbbell Bent-Over Rows
- Focuses On: Strengthen back and improve posture.
- Tips: Hinge at your hips, keep your back flat, and engage your core.
Resistance Band Lateral Walks
- Focuses On: Hip and glute strength.
- Tips: Keep the band just above your knees, and stay in a slight squat.
Plank (on forearms or hands)
- Focuses On: Core stability and full-body engagement.
- Tips: Keep your body in a straight line, don’t let your hips drop.
Jumping Jacks or Modified Jacks (low impact)
- Focuses On: Cardio and coordination.
- Tips: Land softly on the balls of your feet.
Bicep Curls (with dumbbells)
- Focuses On: Strengthen the arms.
- Tips: Keep elbows close to your sides.
Russian Twists (with or without weight)
- Focuses On: Core rotation and stability.
- Tips: Keep your feet on the ground for more stability, or lift them for an extra challenge.
Round 2:
Repeat the same exercises.
Cool-Down (5 minutes)
- Standing Forward Fold (1 minute)
- Cat-Cow Stretch (1 minute)
- Hip Flexor Stretch (1 minute on each side)
- Child’s Pose (1 minute)
Why This Works for Women 40+:
- Strength Maintenance: Strength training helps counteract age-related muscle loss.
- Joint-Friendly: Low-impact modifications protect aging joints while still providing a challenging workout.
- Functional Movements: These exercises mimic everyday activities, improving functional strength and mobility.
- Feel-Good Success: Training at home allows flexibility and builds long-term habits for lasting success, especially when time or access to a gym is limited.
Any questions? Let me know in the comments!
Life of Love with Julie Hilsen 8 w
Great workout! Simple and effective. Let's go!!