{"id":2428,"date":"2024-05-18T01:00:20","date_gmt":"2024-05-18T01:00:20","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2428"},"modified":"2024-05-17T13:07:54","modified_gmt":"2024-05-17T13:07:54","slug":"3-day-workout-routine-for-women-your-route-to-a-healthier-you","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/3-day-workout-routine-for-women-your-route-to-a-healthier-you\/","title":{"rendered":"The Best 3-Day Workout Routine For Women Over 40"},"content":{"rendered":"

Are you ready to let go of the excuses and get back to feeling healthy and looking great in the process? Then, this 3-day workout routine for women over 40 is the place to start!<\/p>\n

\"3Over the years, you may have found that your weight has crept up, you feel more fatigued after a long day, and that your health has declined.<\/p>\n

But the responsibilities of life, family, and work get in the way, and your fitness has been put on the back burner.<\/p>\n

You just don\u2019t have the time!<\/p>\n

Low On Time? No Problem<\/h2>\n

Well, the good news is you don\u2019t have to spend hours upon hours in the gym to transform your body.<\/strong><\/p>\n

All you need is three solid workouts a week, along with a sound nutrition program, to see positive changes in your health and fitness.<\/p>\n

Feel The Burn<\/b><\/h2>\n

In order to lose weight, you have to burn calories. This is accomplished both during and after your workout.<\/p>\n

\"CaloriesObviously, while exercising, you are going to burn calories.<\/p>\n

But what is really important is how well your body burns calories for the rest of the day.<\/strong><\/p>\n

Think about it. You typically only spend 30-60 minutes working out at a time.<\/p>\n

That means you really need to make your body efficient at burning calories the other 23 hours of the day in order to lose weight.<\/p>\n

This can be done by emphasizing resistance and weight-lifting exercises along with high-intensity cardio workouts.<\/p>\n

Increase Muscle, Increase Metabolism<\/b><\/h2>\n

Studies have shown that increased lean body mass burns more calories at rest than fat mass<\/a>.<\/p>\n

\"3This means by lifting weights and increasing your muscle mass, your body will be more efficient in burning calories at rest, which will boost weight loss.<\/p>\n

In addition, there has been ongoing research<\/a> showing that loss of lean muscle mass can actually increase appetite and stimulate overeating.<\/p>\n

That is why fad diets and quick weight loss plans don\u2019t work!<\/strong><\/p>\n

With these plans, you lose weight quickly, but without resistance training, you will be losing lean body mass.<\/p>\n

That loss of skeletal muscle will serve to not only decrease your resting metabolic rate but may also increase your hunger signals.<\/p>\n

This means that without the proper workout routine and nutrition program, it's nearly impossible to lose weight and keep it off.<\/p>\n

Add Some HIIT<\/b><\/h2>\n

On top of resistance training, high-intensity interval training (HIIT) will also burn a ton of calories during the workout itself.<\/p>\n

\"HIITThe other great thing about these types of exercises is that your body continues to burn calories at a higher rate even when the workout is over.<\/p>\n

So, if you can incorporate both weight lifting and HIIT training into your 3-day workout routine, you will be able to lose weight without having to spend every day in the gym.<\/p>\n

That means no more excuses about not having the time to make your health and fitness a priority.<\/p>\n

The Fit Mother Project<\/b><\/h2>\n

The Fit Mother Project is built on the foundation that health and fitness can be attained at any age and with any schedule.<\/p>\n

That is why the team at The Fit Mother Project has put together workout and nutrition plans that are both efficient and effective.<\/p>\n

The free Fit Mom 3-Day Weight Loss Jumpstart<\/a> is a great place to start as an introduction back to workouts that can be a part of your everyday routine.<\/p>\n

After checking out this free workout program, you will be ready to dive into this 3-day workout routine that will start you on your way to a toned, strong physique and better overall health.<\/p>\n\t\t

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FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you... <\/p>\n Learn More  ><\/span><\/a>\n <\/div>\n

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3-Day Workout Routine<\/b><\/h2>\n

Day 1: Strength Training Full Body Workout<\/b><\/h3>\n

Warm up for five minutes with some light cardio.<\/p>\n

This can be anything that gets the heart rate up and blood flowing to your muscles, like light jogging, biking, or jump roping.<\/p>\n

Main Workout:<\/h3>\n

Goblet Squat:<\/u><\/strong><\/p>\n

\"GobletThis movement will really sculpt your glutes and quads. You can do these with either a dumbbell or kettlebell.<\/p>\n

Or even just start out with your body weight and work your way up. Maintain good form throughout the movement, and make sure to engage your core throughout.<\/p>\n

Aim for 3 sets of 10-12 reps.<\/p>\n

One Arm Rows:<\/u><\/strong><\/p>\n

A great back exercise that really will target your lats.<\/p>\n

Aim for 3 sets of 10-12 reps on each side.<\/p>\n

Tricep Dips:<\/u><\/strong><\/p>\n

\"tricepYou can use a chair or bench with your feet bent in front of you to perform this movement.<\/p>\n

As you progress, you can even prop your feet up onto another bench in front of you to make the exercise more challenging.<\/p>\n

Again, complete 3 sets of 10-12 reps.<\/p>\n

Side Lunges:<\/u><\/strong><\/p>\n

The side lunge is great at working the legs at different angles than a standard lunge.<\/p>\n

Complete 3 sets of 10-12 reps on each side.<\/p>\n

You can start with bodyweight lunges, then work your way up to holding dumbbells while you perform the workout.<\/p>\n

Lateral To Forward Dumbbell Shoulder Raises:<\/u><\/strong><\/p>\n

Begin by raising the dumbbells in front of you, slowly bringing them down, then raising them to the sides and lowering them.<\/p>\n

This will be one rep. In this way, you are hitting both the front and sides of your deltoids.<\/p>\n

Complete 3 sets of 10-12 reps.<\/p>\n

Standing Bicep Curls:<\/u><\/strong><\/p>\n

\"BicepBy standing during this exercise, you will be forced to engage your core.<\/p>\n

Avoid swinging your body during the movement. You should really be isolating the biceps to get the most out of this movement.<\/p>\n

You can do this with a curl bar or dumbbells.<\/p>\n

Aim for 3 sets of 10-12 reps.<\/p>\n

Flutter Kicks:<\/u><\/strong><\/p>\n

You will end the workout with an ab burnout. Hold your upper body at about a 45-degree angle while you flutter the legs up and down in front of you.<\/p>\n

Try to do this for 30 seconds, and gradually work your way up to a minute.<\/p>\n

Cool Down and Stretch:<\/u><\/strong><\/p>\n

\"CoolAlways make sure to include an easy cooldown, like some light jogging or walking for about five minutes after the workout.<\/p>\n

Include some upper and lower body dynamic stretches before completing your workout.<\/p>\n

Day 2: High-Intensity Interval Training Day<\/b><\/h3>\n

Warm-Up: Perform each movement for 30 seconds.<\/strong><\/p>\n

    \n
  1. Jog in place<\/li>\n
  2. Jump rope<\/li>\n
  3. Butt kickers<\/li>\n
  4. Arm Circles (15 seconds forward, 15 seconds backward)<\/li>\n
  5. High knees<\/li>\n<\/ol>\n

    Repeat twice to complete a five-minute warm-up<\/p>\n

    Main Set:<\/h3>\n

    Perform as many reps as possible in 30 seconds, then rest for 30 seconds.<\/p>\n

    \"womanMove immediately into the next exercise after each 30-second rest.<\/p>\n

      \n
    1. Frog Jumps<\/li>\n
    2. Side to Side Push-Ups<\/li>\n
    3. Tuck Jumps<\/li>\n
    4. Plank Punches<\/li>\n
    5. Box Jumps<\/li>\n
    6. Burpees with push-ups<\/li>\n
    7. Mountain Climbers<\/li>\n<\/ol>\n

      Rest for 1 minute after completing the circuit. Then repeat 2 more times.<\/p>\n

      Cool Down and Stretch<\/p>\n

      Day 3: Full Body Resistance Day<\/b><\/h3>\n

      Warm-up, similar to day 1. A light five-minute cardio warm-up of your choosing.<\/p>\n

      Main Set:<\/h3>\n

      Leg Press:<\/u><\/strong><\/p>\n

      \"legStart with a low weight on the leg press machine and gradually add weight as you gain fitness.<\/p>\n

      Complete 3 sets of 10-12 reps.<\/p>\n

      Seated Machine Rows\/Cable Rows:<\/u><\/strong><\/p>\n

      This is a great pulling exercise to work the back muscles. As you pull back on the V-bar, make sure to keep your arms close to your body.<\/p>\n

      Squeeze your back muscles together and pause, then slowly let the weight move back to the starting position.<\/p>\n

      Aim for 3 sets of 10-12 reps<\/p>\n

      Dumbbell Bench Press:<\/u><\/strong><\/p>\n

      \"DumbbellUse a flat bench to perform this chest exercise, or you can even lay on a mat if you don\u2019t have a bench available.<\/p>\n

      As always, start with a low weight and work your way up to avoid injury.<\/p>\n

      Really focus on the lowering phase of the bench press.<\/p>\n

      Complete 3 sets of 10-12 reps.<\/p>\n

      Wide Dumbbell Bicep Curls:<\/u><\/strong><\/p>\n

      These can be done sitting or standing, but standing will force you to engage your core and increase the overall effectiveness of this exercise.<\/p>\n

      Keep your elbows close to your sides and curl the dumbbells up at about a 45-degree angle away from your body.<\/p>\n

      Complete 3 sets of 10-12 reps.<\/p>\n

      Barbell Hip Thrusters:<\/u><\/strong><\/p>\n

      \"BarbellIf you are just starting out, you may want to start with some standard glute bridges while lying on a mat.<\/p>\n

      Then, work your way up to doing the full barbell hip thrusters with your back resting against a bench.<\/p>\n

      You can start with just the barbell and then add weight to this as you gain strength.<\/p>\n

      Complete 3 sets of 8-10 reps.<\/p>\n

      Cable Face Pulls:<\/u><\/strong><\/p>\n

      This is a great exercise to hit your posterior deltoids.<\/p>\n

      Make sure you are pulling the rope towards your forehead while keeping your arms above shoulder level.<\/p>\n

      Aim for 3 sets of 10-12 reps.<\/p>\n

      Tricep Kick Backs:<\/u><\/strong><\/p>\n

      \"tricepsYou can do these while bent over at the waist and kick back both arms simultaneously, or you can lean on a bench and do one arm at a time.<\/p>\n

      Either way, aim for 10-12 reps on each side. Try not to swing your arms, as this will defeat the purpose of the exercise.<\/p>\n

      Only your forearms, not your upper arms, should be moving.<\/p>\n

      Swiss Ball Knee Tucks:<\/u><\/strong><\/p>\n

      With your feet resting on a Swiss ball, pull your knees into your chest while engaging your core.<\/p>\n

      Perform this movement slowly, really feeling the contraction of your abs throughout.<\/p>\n

      Aim for 3 sets of 12-15 reps.<\/p>\n

      Three Days a Week Is All You Need<\/b><\/h2>\n

      This 3-day workout routine is designed to help you burn fat and lose weight without spending countless hours in the gym.<\/p>\n

      \"HealthierThe workouts are efficient and can be done in under an hour.<\/p>\n

      This means, however, that you really have to up the intensity.<\/p>\n

      The strength training days will allow you to build strong, lean muscles.<\/p>\n

      Not only will this give you a great-looking body, but it will also increase your resting metabolic rate.<\/p>\n

      Basically, you will be turning your body into a fat-burning machine.<\/p>\n

      The HIIT day will improve your cardiovascular endurance and also increase your calorie-burning potential.<\/p>\n

      Plus, all of these exercises will improve your overall health.<\/p>\n

      This will decrease your risk of chronic diseases such as high blood pressure and diabetes.<\/p>\n

      Look Great And Feel Great<\/b><\/h2>\n

      Losing weight and improving your fitness also has the added bonus of improving how you perform everyday activities.<\/p>\n

      \"HealthyOther issues, such as chronic pain and risk of injury, are also decreased by improving your strength and fitness levels.<\/p>\n

      No matter what your level of fitness, this 3-day workout routine for weight loss is a great place for anyone to start.<\/p>\n

      It is effective and efficient and will get you on the road to a healthier lifestyle.<\/p>\n

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      <\/div>\n
      Holly Smith, M.D.<\/div>\n
      B.S. Dietetics, NASM-PES Certified Trainer<\/span><\/div>\n

      Writer, Fit Mother Project<\/a><\/p>\n<\/div>\n <\/div>\n <\/div>\n

      Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.<\/p>\n

      She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.<\/p>\n

      Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.<\/p>\n

      Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.<\/p>\n

      She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!<\/p>\n<\/div>\n <\/div>\n\n <\/span><\/p>\n

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      Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n

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