30 Day Fitness Challenge + Printable Calendar for Women Over 40

Cardio for women over 40 is a great way to burn fat, increase energy and raise metabolism to lose weight. This is one of the best 30 day weight loss challenges for beginners or any level of fitness.

What’s even better is you can adjust the time as needed every day…so no excuses for getting a workout in! You’ve got this!


Stand with your feet together and step or jump 2-3 feet, knee up, to the right, landing on the ball of your foot while holding your left knee up to your torso, slightly leaning into your knee.

Log Jumps

Start out by running in place for counting 1-2-3, then jump to the right, lifting your legs to “get over” an imaginary log, landing and running in place again for the 1-2-3 count, repeating moving to the left and repeating.

Forward Lunge

Step forward with your right foot, dropping your left knee almost to the floor while keeping your right knee over your right foot.


Lie down on your stomach with your arms stretched out in front of you, legs straight, toes down. Lift your arms and legs at the same time, as high as you can and hold for 2 seconds, relax for 2 seconds and repeat.

Left/Right Leg Stand

Stand with your right leg extended, toe pointed, leg at a 45 degree angle. Slow and controlled, lift as high as possible while keeping your torso upright, core muscles tight.