The Best Cardio Workouts For Men Over 40

Brad Robinson
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Cardio Workouts For Men Over 40

A lot of the workouts you see will have a lot of technical terms and instructions that do not make sense to you.

Rest assured that even if you are 60 years old, you can still do this! In fact, you are the perfect candidate for this!

The reason is that cardio workouts actually help strengthen your bones and lower your risk of osteoporosis.

Exciting, isn’t it? But you should understand that 40 years old is the danger zone.

The truth is that the older you are, the more you tend to avoid doing cardio workouts out of fear of pain, inexperience, and laziness.

However, you will receive many benefits from cardio workouts. Here are the top 4 benefits of cardio workouts for men over 40.

  • Cardio workouts will help reduce your risk of heart failure and it will improve your overall health.
  • Cardio workouts will improve your blood circulation. You don’t need to worry about your heart anymore because when your blood flow improves, it also means that your brain’s blood flow improves as well.
  • Cardio workouts will help to reduce your risk of diabetes. Diabetes is a huge problem among people who are 40 years old and older.

Is Cardio Or Weight Lifting Better For Burning Fat?

Many aging men are asking the question of whether cardio or weight lifting is better for burning fat. Should I be doing cardio or weight lifting in my 40s?

There will always be a debate about which exercise is better to lose weight. There are big benefits to doing both kinds of exercises.

The question is really a matter of personal preference. If you're more into the weight lifting part but hate cardio, then you can do it once per week.

What’s important is to do whatever you enjoy and stick with it.

But if you want to get the most out of either of them, try getting a well-rounded workout session by doing a mixture of both.

Personally, I personally recommend this for two reasons.

First of all, if you want to look and feel better, you should keep pushing yourself a little harder every day.

Secondly, research has proven that doing both cardio and weightlifting will give you a better workout than doing only one of them.

This is because one form of exercise is based on strength while the other is based on endurance.

Your body has to work harder when you do both of them.

It’s not just a matter of getting you stronger. Whenever you lift weight, your body burns fat to fuel the tiny skeletal muscle fibers flying around your gyms.

The Interval ‘Small Climb Endurance’ Workout

Most of your training will be of low to moderate intensity.

But you should try to include a few interval workouts each month. As previously discussed, interval training is the most effective method for maximizing EPOC and hence getting the biggest training effect in the shortest amount of time.

Interval training has been shown to be ideal for burning fat and improving VO2 max. It also gives you a huge boost in skeletal muscle and is an extremely potent stimulus for HGH production.

One of my favorite interval workouts for fat loss, high HGH and improved VO2 max is the "small climb endurance" workout.

This interval structure is about as intense as it gets and has burned fat and improved fitness in thousands of cyclists just like you.

Here’s the workout.

3 Sets of 1min @ 80% of Max Heart Rate with 1min Rest between Each Set

Take a 2min break and repeat the whole workout for 2 more times.

Note: All numbers are based on max heart rate for this interval workout … and not your age-predicted heart rate zone.

Is Cardio Or Weight Lifting Better For Burning Fat?

Many aging men are asking the question of whether cardio or weight lifting is better for burning fat. Should I be doing cardio or weight lifting in my 40s?

There will always be a debate about which exercise is better to lose weight. There are big benefits to doing both kinds of exercises.

The question is really a matter of personal preference. If you're more into the weight lifting part but hate cardio, then you can do it once per week.

What’s important is to do whatever you enjoy and stick with it.

But if you want to get the most out of either of them, try getting a well-rounded workout session by doing a mixture of both.

Personally, I personally recommend this for two reasons.

First of all, if you want to look and feel better, you should keep pushing yourself a little harder every day.

Secondly, research has proven that doing both cardio and weightlifting will give you a better workout than doing only one of them.

This is because one form of exercise is based on strength while the other is based on endurance.

Your body has to work harder when you do both of them.

It’s not just a matter of getting you stronger. Whenever you lift weight, your body burns fat to fuel the tiny skeletal muscle fibers flying around your gyms.

The ‘Chlorine For Breakfast’ Workout

Interval Swimming Workout

If you are a beginner or you fear the pool will play hell on your asthma, try the chlorine-for-breakfast workout.

It is as simple as it sounds – taking a morning swim when the water and air temperature are at their lowest.

This is an endurance-focused workout that primarily works the cardiovascular system and muscular endurance.

Sign up to be an early bird. Work out before the sun comes up and right before you’re about to join the day’s first rush hour.

It will force you to move more quickly, and it will put a strain on your lungs and your muscles.

The resulting pain and exhaustion are exactly what your body needs to burn calories and fat, build muscle, and boost metabolism.

The Interval Swimming Workout

Warm up can last about 10minutes.

Your warm-up should consist of light aerobic swimming for at least 10 minutes.

It is all about heart rate. Constantly be aware of your heart rate.

If it is too high and too fast, slow down. Swim at an easier pace.

Take your time,” says Kathrine Switzer, the first woman officially to run the Boston Marathon.

Cool down for a few minutes.

The ‘Crew HIIT’ Workout

To a lot of fitness fanatics, HIIT training is the secret to greatness.

If you’re already in decent shape but not seeing the results you want from your training, then consider adding HIIT training to your weekly program.

It combines short, intense bouts of exercise followed by a brief period of rest. You can see incredible results in the fitness of your body with HIIT training.

There are 4 main ways you can do HIIT training. They are all different and all highly effective with unique benefits. In general, you will be burning more calories than with conventional cardio.

What's more, HIIT training helps you burn fat even after you are done exercising!

High Intensity Interval Training (HIIT)

High intensity interval training -HIIT- involves short bursts of all out intensity followed by a period of low intensity exercise or rest.

You can vary the duration and intensity of the high-intensity bursts depending on your fitness levels.

For HIIT, I recommend trying the ‘wall sits ’ variation. Here’s how you can do the wall sits:

Get into a normal squat position.

The wall should be perpendicular to your body, and no more than 2 feet away.

The Cycling Workout

A Huge Boost in Respiratory Capacity

Distance: 5 miles or more

Time: 30-45 minutes

Cardio Benefits: Great Resistance to Weight Gain, Boosts Heart Health and Blood Flow

For centuries people have relied upon two wheels to get them from point A to point B. The most active Westerners – and many East Asians too – rely on bicycles for basic transportation.

The health benefits of cycling are tremendous. Cycling workouts reap several benefits to your cardiovascular health, testosterone levels, and overall fitness.

A long cycling workout is enough to make your lungs proud. As much as cycling is considered as an aerobic activity, it also involves a lot of resistance and strength. The resistance is provided by the wind and by your own physical resistance to the wind.

Cycling elicits strength training on both the concentric and eccentric level. The more resistance you put on your bike pedals, the more strength you will need to generate. That means your body relies on a pumping action to generate the needed endurance force.

This kind of natural strength exercise is what a weight lifting regimen can never provide. So cycling is a really good way to get your muscles and your cardiovascular system accustomed to the usual circumstances of strength training.

Is Cardio Or Weight Lifting Better For Burning Fat?

Many aging men are asking the question of whether cardio or weight lifting is better for burning fat. Should I be doing cardio or weight lifting in my 40s?

There will always be a debate about which exercise is better to lose weight. There are big benefits to doing both kinds of exercises.

The question is really a matter of personal preference. If you're more into the weight lifting part but hate cardio, then you can do it once per week.

What’s important is to do whatever you enjoy and stick with it.

But if you want to get the most out of either of them, try getting a well-rounded workout session by doing a mixture of both.

Personally, I personally recommend this for two reasons.

First of all, if you want to look and feel better, you should keep pushing yourself a little harder every day.

Secondly, research has proven that doing both cardio and weightlifting will give you a better workout than doing only one of them.

This is because one form of exercise is based on strength while the other is based on endurance.

Your body has to work harder when you do both of them.

It’s not just a matter of getting you stronger. Whenever you lift weight, your body burns fat to fuel the tiny skeletal muscle fibers flying around your gyms.

The ‘Treadmill Pyramid’ Workout

This is arguably the best cardio workout for men over 40. It is simple to set up, requiring only a 20 to 25 minute track and a treadmill of your choice.

The pyramid training style is very interval based. You will alternate between challenging and easy intervals to work the whole body.

The workout will have step intervals that will be in the pyramid format: 0-1% (warm up), 1-5%, 5-10%, 10-15%, 15-20%. The rest should be kept as low as possible.

For this example, we have 5% as the shorter interval and 15% as the longer interval. The workout will proceed as follows:

0-7 mins: Warm up at 1%

7-12 mins: 5%

12-17 mins: 1%

17-20 mins: 5%

20-25 mins: 15%

Total time: ~25 minutes

Note: On every step, you should increase the speed (not incline) until you get to the top of the pyramid.

So, at 1% incline (lowest), you will want to go as fast as you can. Then, you will increase the incline for each step.

This interval style of running will put a different load on your body, allowing you to work on multiple muscle groups all at the same time.

The ‘Hill Climbing’ Workout

Hill climbing workouts can help by forcing you to burn calories and build strength without joint pain. Many of us have to find ways to build cardio strength in a way that doesn’t hurt our joints.

This is important as the older we get the more vulnerable we are to painful joints. For the same reasons, it’s important to do aerobic exercises that you can do an any age, at any time, that is challenging, but not painful.

So, what is hill climbing exactly? Hill climbing is also called an incline workout, or just cardio strength. This is because it offers resistance to your muscles without overstretching them.

You don’t need a treadmill to do this, or even a hill for that matter. The simple act of using the steps in your home can get great results.

All you need to do is make a plan to create a 15-minute cardio strength (hills) workout routine to build your heart and cardio strength.

Go on, get started. Treat it as a training plan, just like you would any other training program you have ever done.

The only difference is to add your own cardio strength to it. But this one you can do every day.

Do a 3-4 mile run at a good pace. Mix in some hills and some flat spots.

Ladder Workout

This is a great workout to do you whenever you want a quick, intense workout.

It’s also easy to vary difficulty by altering the speed that you climb the ladder. The higher the number, the faster you need to go.

To perform the exercise, place 5 cones or other markers on the floor. The first and last cones should be 6 feet apart, while the rest should be 2 feet apart. Now place a ladder on the two first cones.

From a standing position, climb the ladder and touch the top rung with your hand. Once you’re on top, quickly jump to the next marker. At the next marker, touch both feet twice and then quickly jump to the third marker.

On the third marker, touch both feet 3 times and move quickly to the next marker. Continue this way until you’ve touched each marker. Go back down the ladder and repeat.

This is an intense exercise that will put your heart rate through the roof. You should be fatigued after doing four or five of these.

But you can always get a better workout by speeding up.

Overhead Squat

A tried and true bodybuilding personal trainer favorite, the overhead squat is powerful, fun and easily progressed and regressed to fit any fitness level. It’s also one of the best exercises for building strength and endurance in your legs and core.

You can perform this exercise with a barbell or dumbbells. If you opt for the latter, you can use a small set of dumbbells, like five to ten pounds, and do walking overhead lunges.

With a barbell, step underneath the bar, hold it in the center with an overhand grip and lift it off the racks or stands. Step back and walk five to ten paces away from the rack, which depending on the length of your gym, should give you some room to perform some walking lunges.

A simple lunge will do the trick. So step forward, hit roughly knee level, bring the weight overhead,

And step back into the lunge. Perform all the reps on your left side, stop and rest, then repeat on your right.

To make the shoulder press less of a shoulder killer, you can do this exercise with dumbbells.

Is Cardio Or Weight Lifting Better For Burning Fat?

Many aging men are asking the question of whether cardio or weight lifting is better for burning fat. Should I be doing cardio or weight lifting in my 40s?

There will always be a debate about which exercise is better to lose weight. There are big benefits to doing both kinds of exercises.

The question is really a matter of personal preference. If you're more into the weight lifting part but hate cardio, then you can do it once per week.

What’s important is to do whatever you enjoy and stick with it.

But if you want to get the most out of either of them, try getting a well-rounded workout session by doing a mixture of both.

Personally, I personally recommend this for two reasons.

First of all, if you want to look and feel better, you should keep pushing yourself a little harder every day.

Secondly, research has proven that doing both cardio and weightlifting will give you a better workout than doing only one of them.

This is because one form of exercise is based on strength while the other is based on endurance.

Your body has to work harder when you do both of them.

It’s not just a matter of getting you stronger. Whenever you lift weight, your body burns fat to fuel the tiny skeletal muscle fibers flying around your gyms.

Barbell Deadlift

This is also great exercise for anyone over 40 who want to increase their grip strength and help prevent injuries.

You might be surprised on how much your grip will improve by simply stretching and doing push ups and pull ups.

The Best Muscle Building Exercise Workouts

The Deadlift is simply the most effective exercise around. It’s the most basic of all the compound lifts, yet it trains all the muscles in the body.

The back, forearms, and legs get the most work while the traps, abs and chest play a supporting role. No workout is complete without a couple of sets of deadlifts.

Forget about chest, triceps and biceps for a few minutes and concentrate on training your glutes and hamstrings.

PRONE LEG CURL

You’ll love this one. The Prone Leg Curl not only fixes your tight hamstrings and lower back but also helps develop your abdominal muscles.

The Prone Leg Curl is a great exercise that will develop your glutes, hamstrings and lower back. Just make sure your form is perfect.

The Prone Leg Curl is an excellent test of strength. It’s done lying on your stomach and curling a dumbbell with your feet in a braced position.

Walking Lunge

The walking lunges are a good starting point for a beginner.

Step out with one foot in the usual walking motion but make sure that your front thigh is parallel to the floor.

Although it is a one-legged movement, you should aim at using both your front and back leg.

As you lunge forward, let your back leg straighten and your heel remains planted to the ground.

Repeat this movement on the other leg and ensure that your front knee never goes over your toes.

This exercise works best if you simply hold a jump rope or even a heavy weight free in front of you. Adding the rope or any weight to do the step ups will help you to proceed in time.

Full shoulders and chest workout, shoulder press.

The shoulder press is also known as the front raise.

It is one of the best exercises for working your shoulders and building a big chest.

Lifting heavy weights is advisable and helps build strength well.

The most important factor while doing shoulder press, however, is to stand with correct posture. You must be able to complete all reps properly.

The main order of your arms should be shoulders, elbows, and wrists.

While doing this exercise, ensure you are only raising before dropping the weight and then repeat the same technique.

Is Cardio Or Weight Lifting Better For Burning Fat?

Many aging men are asking the question of whether cardio or weight lifting is better for burning fat. Should I be doing cardio or weight lifting in my 40s?

There will always be a debate about which exercise is better to lose weight. There are big benefits to doing both kinds of exercises.

The question is really a matter of personal preference. If you're more into the weight lifting part but hate cardio, then you can do it once per week.

What’s important is to do whatever you enjoy and stick with it.

But if you want to get the most out of either of them, try getting a well-rounded workout session by doing a mixture of both.

Personally, I personally recommend this for two reasons.

First of all, if you want to look and feel better, you should keep pushing yourself a little harder every day.

Secondly, research has proven that doing both cardio and weightlifting will give you a better workout than doing only one of them.

This is because one form of exercise is based on strength while the other is based on endurance.

Your body has to work harder when you do both of them.

It’s not just a matter of getting you stronger. Whenever you lift weight, your body burns fat to fuel the tiny skeletal muscle fibers flying around your gyms.

Pistol Squat

You heard me right. How many times must you have heard this one. My only exception for this is, if you’re a beginner trying it out for the first time, place a chair behind you.

Stand with your feet wider than hip-width apart and toes turned out slightly.

As you squat down, extend one leg out behind you so your toes point towards the floor.

Lower down until your knee almost touches the ground behind you.

Keep your elbows bent slightly and your chest lifted up.

As you do this, stretch the other leg out in front of you.

Slowly lift yourself back up to the starting position.

Another Effective Cardio Workout With Weights

One of the best ways to get rid of love handles and man boobs, is to build up a decent amount of muscle mass.

Here’s a simple full body weight cardio-workout that you can definitely do at the gym.

This will tone the body up and is best performed a few days a week.

10 Squats

Start the rotation over, after 10 of each exercise.

Cool down for 5 min

Note that the goal is to get through the exercises as quickly as possible.

This will kick-start your metabolism, burn some calories, and get your blood pumping.

While doing all of these exercises, focus on using as much muscle as possible.

This will contribute a bit to muscle building, making you look great in that swimsuit.

Is Cardio Or Weight Lifting Better For Burning Fat?

Many aging men are asking the question of whether cardio or weight lifting is better for burning fat. Should I be doing cardio or weight lifting in my 40s?

There will always be a debate about which exercise is better to lose weight. There are big benefits to doing both kinds of exercises.

The question is really a matter of personal preference. If you're more into the weight lifting part but hate cardio, then you can do it once per week.

What’s important is to do whatever you enjoy and stick with it.

But if you want to get the most out of either of them, try getting a well-rounded workout session by doing a mixture of both.

Personally, I personally recommend this for two reasons.

First of all, if you want to look and feel better, you should keep pushing yourself a little harder every day.

Secondly, research has proven that doing both cardio and weightlifting will give you a better workout than doing only one of them.

This is because one form of exercise is based on strength while the other is based on endurance.

Your body has to work harder when you do both of them.

It’s not just a matter of getting you stronger. Whenever you lift weight, your body burns fat to fuel the tiny skeletal muscle fibers flying around your gyms.

Conclusion

As you get older, it becomes harder to lose weight and keep your body in shape, which is why it usually becomes a frustrating process.

It is incredibly difficult to shed off layers of fat and loose your belly. And it seems like every night at the end of a long day, you are too tired to do anything.

But, it doesn’t have to be that way.

After reading about various different tips for men over 40 who want to lose weight and have a flat stomach in this ebook, you know there are simple things that you can do on a daily basis that can help you lose weight.

You can keep your blood sugar level from jumping up with a serving of oatmeal more often than you eat an unhealthy carb laden snack. You can get all of the water your body needs to be healthy enough to combat stress and feel better.

You can stimulate your core muscles and lose inches instantly with specific exercises as you learn about the power of will power and how to keep it strong, confident, and effective. You can lower your cholesterol and improve your blood pressure to the point where it is easy to see the improvement.

As you can see, it is difficult to lose weight and keep your body in shape once you’re over 40. But it is also possible, and it does get easier as you age.