In today’s fast-paced world, maintaining a healthy lifestyle is of paramount importance, and one key aspect of that is staying active and fit through regular workouts. As we age, our metabolism tends to slow down, making it a bit more challenging to shed more calories and maintain a healthy weight.
One of the most significant advancements in the world of fitness is the rise of at-home workouts. These workouts not only provide the convenience of exercising in the comfort of your own space but can also be highly effective in torching calories, even for those over 40.
We spoke with Andrew White, certified personal trainer and co-founder of GarageGymPro.com, to share with us the three at-home exercises that can aid in burning more calories over 40. White’s top three recommended at-home workouts for those over 40 are high-intensity interval training (HIIT), strength training with bodyweight or resistance bands, and dynamic yoga or pilates.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a fitness approach that has gained immense popularity due to its efficiency in burning calories, even for individuals over 40. HIIT involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. The beauty of HIIT is that it can easily be incorporated into home workouts, making it an ideal choice for those looking to maximize calorie expenditure in their 40s. Simple exercises like jumping jacks, burpees, or high knees can be combined with short, intense bursts, creating an effective calorie-burning routine that fits within the comfort of your own living room.
"HIIT involves short bursts of intense exercises followed by rest or low-intensity periods. This pushes your body to work harder in a shorter amount of time, raising your heart rate quickly. HIIT can lead to something called the 'afterburn' effect or EPOC (excess post-exercise oxygen consumption). Basically, your body continues to burn calories at an elevated rate even after you've finished working out," says White.
Strength Training With Bodyweight Or Resistance Bands
Strength training is a crucial component of any fitness routine, especially for individuals over 40. You can effectively incorporate strength training into your at-home workout routine by using your body weight or resistance bands.
White adds that "building muscle boosts your resting metabolic rate, meaning you'll burn more calories even when you're not exercising. Simple exercises like push-ups, squats, and lunges can be done anywhere and can activate multiple muscle groups. Using resistance bands can add that extra challenge, further increasing calorie burn."
These simple workouts are convenient and effective, making them an excellent choice for those in their 40s looking to maintain a healthy weight and overall fitness level.
Dynamic Yoga or Pilates
Yoga and pilates are excellent options for individuals over 40 seeking to burn calories while improving flexibility, strength, and overall well-being. These low-impact practices emphasize controlled movements and deep breathing, which can help reduce stress and enhance core strength. You can easily incorporate dynamic yoga or pilates into your at-home workout routine by following online classes or using instructional videos.
"While traditional forms might be more relaxed, dynamic styles of yoga and pilates can be surprisingly challenging. They engage various muscles and require balance, strength, and flexibility. These workouts not only help in burning calories during the session but also improve muscle tone, leading to increased calorie burn in the long run," White notes.
White ends by saying that the crucial factor is consistency. It's not so much the intensity of a single workout but rather the steady adherence to your fitness routine that matters most.
"Also, as we age, our joints might not be as forgiving, so always prioritize form over speed to avoid injuries. Lastly, combine these workouts with a balanced diet. Remember, you can't out-exercise a bad diet," says White.
