10 Min AT HOME Bodyweight HIIT Workout for Women 40+ (NO REPEAT)

So the number one reason— well, heck, let's call it what it is— excuse people have for not working out is no time. Well, if you have time to watch this video, then guess what? You can do a quick workout with me. I'm going to guide you through one that you can do in less than 10 minutes and with just your body weight. So seriously, there's no excuses. In fact, you can do it with me right now. So here's what we're going to do. We're going to be doing 4 hard intervals. Now I want to make sure that you are warmed up before you start. So that might be pause this for a minute, go run up and down the steps for a little bit, go take a quick jaunt outside, but give yourself 3 to 5 minutes to warm up your core body temperature so you're ready to go. All right. That's the first thing. Now, next up, during the hard parts, you want to go as hard as you can. And then in between that, I'm going to guide you through some active recovery. And that is super important. You're going to want to lie down on the floor. Don't do that. Active recover with me. This is what you want to do. You want to buffer that lactic acid, which is a great fuel source to get into your brain. So we want to go hard, recover actively, go hard, recover actively. All right. And remember, you want to do hard things. When you do hard things, you show your body and your mind that you are capable of doing it. And so it is great confidence booster and it's also a great metabolism booster. Okay, so we're warmed up, we're ready to go. We're going to start with jumping jacks. By the way, if this doesn't feel hard, go all the way up. Almost there. All right. These are easy goddess squats, also known as pliés. From dance terms. And what's important here is that you are getting your breathing back. And as you're doing this, knees are coming out over your toes. You are still working your body here. We're getting your quads going, our adductors, our inner thigh muscles, our abductors, our glute medius. But you're slowing down your breathing a little bit. It's amazing how time is relative, isn't it? How a minute can be so short and so long. All right, now we are going into skaters, and this is just a simple side jump. Next up are easy side lunges. One side for 30 seconds and then we're going to switch to the other. Important, you're stepping out and your knee is following your toes. But again, these are easy. This is technically recovery. So we're bringing it back down again. Here's what I love about this, and I actually made this up because I was at an Airbnb and I realized I was not going to be able to get a workout in. I thought I'd go out for a walk jog in the neighborhood. Well, it was pitch black, and so I made this up and it saved the day. So keep this in your hip pocket if you are traveling and end up somewhere where their gym ends up being a broken treadmill. We've all seen that. This is what you can always do. No excuses, right? Next one are squat jumps. Important here, keep your chest up. Over halfway. Almost there. Next step, the don't hate me. These are just easy air squats. Don't have to go down low. You're just using this as recovery. What you think of these easy air squats, though, is something that's great to do after dinner if you can't get out for a walk. Couple easy air squats. I wouldn't do a squat jump after dinner. That could be unattractive. Now, I hate to tell you this too. I may have saved the hardest for last. So we like to finish strong, right? We got 2 more things. One hard. And then one recovery, sort of, maybe, not really. So here we go. The final really hard is an up-down. Are you loving these as much as I am? Well, you're over the halfway point. All right, now don't hate me, but this is it. Remember, we finish strong. Getting into a plank. And shoulder touch, shoulder touch, shoulder touch, shoulder touch, shoulder touch, shoulder touch. Reason I'm having you shoulder touch— It's not because I'm a sadist. It's because I am trying to distract you. We're way over halfway. We're almost there. So let's just hold it steady for the last little bit. Counting you down. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Almost. Hold it, hold it, hold it, hold it. And all right, way to finish strong. Now, HIIT works best for your fat loss goals when you put in some resistance training too. Now, if you don't know where to start, I'm going to walk you through a beginner strength training routine and provide you a free 8-week workout plan in this next video. So catch your breath and then tune in.