5 Cardio Exercises to Keep Your Body Toned After 40

Here are the 5 best cardio exercises to help tone your body, stay in shape, stay active, and stay flexible as you pass 40.

1. Exercise 1: Interval training helps firm the body

Interval training involves alternating between high-intensity exercise and lower-intensity recovery periods. Interval training boosts metabolism and burns calories efficiently.

By adjusting the intervals, exercisers can target specific energy systems, improving aerobic and anaerobic capacity.

One significant advantage of interval training is the versatility of the equipment. Exercisers can perform interval training on a treadmill, rowing machine, cross-country ski machine, elliptical bike, or stationary bike… This versatility ensures that the workout remains engaging and effective.

Interval training boosts metabolism and burns calories efficiently.

How to do:

- Warm up: 5 minutes.

- Main exercise: 1 minute of moderate to high intensity exercise.

- Recovery: 2 minutes low intensity.

Repeat for 10 to 15 sets.

- Cool down: 5 minutes low intensity.

2. Exercise 2: Rowing

Rowing exercises boost metabolism and burn fat. Rowing exercises work the lower and upper body. Performing the correct rowing technique will help burn calories faster.

Performing rowing correctly will help burn calories faster.

Steady-state training:

- Warm up: 5 minutes of gentle rowing.

- Main session: 20 to 30 minutes of steady-state rowing at a moderate pace.

- Cool down: 5 minutes of gentle rowing.

Interval training:

- Warm up: 5 minutes of gentle rowing.

- Main set: 30 seconds at moderate to high intensity.

- Recovery: 1 minute at low intensity.

- Cool down: 5 minutes of gentle rowing.

3. Exercise 3: Cycling

Cycling provides an effective cardiovascular workout without putting undue stress on your knees and joints. Cycling can be done outdoors or indoors.

Cycling exercises provide effective cardiovascular exercise.

Steady-state training:

- Warm up: 5 minutes of light cycling.

- Main session: 30 to 40 minutes of steady-state cycling at a moderate pace.

- Cool down: 5 minutes of light cycling.

4. Exercise 4: Walking with a weighted backpack

Rucking (walking with a weighted backpack) is like walking but with a purpose and added weight. It is a great cardio workout that helps keep you in shape and builds endurance and strength.

Walking with a weighted backpack works your muscles, especially your legs, core, and upper body. Plus, it's a low-impact exercise, which makes it easy on your joints.

How to do:

- Warm up: Do light exercises, such as bodyweight squats, lunges, and planks.

- Main workout: 20 to 40 minutes of brisk walking.

- Cool down: 5 to 10 minutes going through the recovery stages.

5. Exercise 5: Jogging

Running is a classic cardio workout to keep your body toned. Running is also a high-intensity, calorie-burning activity that engages multiple muscle groups, especially the legs and core.

Running challenges your cardiovascular system, improves your endurance, and helps burn fat. Plus, it's convenient and can be done almost anywhere, making it a great fit for busy schedules.

Steady-state training:

- Warm up: 5 minutes of dynamic stretching: Knee hugs, quad stretches, hamstring sweeps, body rotations, side bends, squats and lunges…

- Main session: 30 to 45 minutes of steady-state jogging at a moderate pace.

- Relaxation: 5 minutes of walking and 5 to 10 minutes of recovery exercises.

Interval training:

- Warm up: 5 minutes of dynamic stretching: Knee hugs, quad stretches, hamstring sweeps, body rotations, side bends, squats and lunges.

- Main exercise: 1 minute at moderate intensity.

- Recovery: 1 minute low intensity.

- Relaxation: 5 minutes of walking and 5 to 10 minutes of recovery exercises.

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