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40 Minute Cardio Workout for Women Over 40 to Lose Weight

There’s nothing quite like a good cardio workout for women to get your heart pumping and fat burning. This 40 minute cardio workout for women will have you on your way to losing weight. But don’t worry, no running is involved!


40 minute cardio workout for women


Cardio workouts for women over 40 are vital to weight loss. Not everyone likes to run, including me, but there are other ways to get your heart pumping!

When I started this journey to better health, I didn’t realize how much work it took to get into shape.

If you are finding it hard to lose weight, perhaps you need more cardio in your routine. Cardio should be part of your workout 3-4 times per week for at least 20-30 min, 40 minutes is perfect with warm up and cool downs.


40 Minute Cardio Workout for Women

Warm up

High Knees
Hop Overs
Side Lunges
Jumping Jacks
Russian Lunges

Cool down after the last set.

Each exercise is 1 min each. Take short breaks as needed. If you can’t do the full min, do as long as you can. It is designed to increase your heart rate and decrease every other exercise to create a HIIT workout. Once you have completed the set, repeat at least 2 more times.

Make sure to take 2-3 minutes for a warm-up and cool down!

If you have trouble with the routine, don’t get discouraged. It is natural to not be able to complete the full time the first few weeks of working out.

What’s important is that you push yourself as hard as you can, safely. A good measurement is you are able to speak, but not carry on a full conversation.

Of course, check with your doctor to ensure you are ready for a cardio workout before starting a new exercise routine.

For a full set of workouts, including some 30 day workouts for women be sure to check out the workouts page.

40 minute cardio workout for women



Often, it is motivation that is the missing link in a weight loss journey. We have a Facebook weight loss group specifically designed for women over 40!

Women are losing inches and weight through the daily motivation and tips being provided. If you need a little extra motivation and community to help you lose weight, you are a great fit for the group!

Meanwhile, go enjoy this 40 minute cardio workout!

PS- If you aren’t ready for a 40 min cardio workout, give these shorter workouts a try!

15 Min No Equipment Beginner Cardio Workout for Women
30 Min No Equipment Cardio Workout


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Thursday 28th of March 2024

I don't think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.


Wednesday 31st of January 2024

Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.

Lisa Eskelson

Thursday 21st of September 2017

What is a hop over?

Stephanie Miller

Thursday 21st of September 2017

Stand with your feet together and either place a thin hand towel or something lightweight right beside your foot. Jump slightly up and over to the other side of the object. (You can even use an imaginary line if you're nervous about tripping) Go back and forth, safely, but at a good pace. :)

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