20 Minute Bodyweight HIIT Workout for Men Over 40 - Lose Weight and Burn Fat

Step-by-Step Bodyweight HIIT Workout Tutorial for Men Over 40:

Equipment Needed:

• None, just your bodyweight

Workout Overview:

• This workout is designed for men in their 40s, 50s, 60s, and 70s who want to burn fat and lose weight at home.
• It consists of 20 minutes of high-intensity interval training (HIIT) using bodyweight exercises only.

Instructions:

1. Warm-Up with Jumping Jacks:

   • Start with 30 seconds of jumping jacks to get your heart rate up.
   • Focus on staying soft on the balls of your feet and keeping your body tall.
   • Modify if you have knee problems by going through the motions but keep moving.

2. Push-Ups:

   • Transition to push-ups for 30 seconds.
   • Maintain a straight line from head to toe, keep elbows at a 45-degree angle, and engage your core.
   • Inhale on the way down, exhale on the way up, and squeeze your glutes.

3. Forward Lunges:

   • Perform forward lunges for 30 seconds per leg.
   • Push off with the front leg, squeeze the glutes, and keep your core tight.
   • Focus on mobility and flexibility while lunging.

4. Bicycles:

   • Move into bicycle crunches to engage your core and obliques.
   • Rotate your torso and touch your knee to the opposite elbow.
   • Focus on proper form and rotation throughout the exercise.

5. Mountain Climbers:

   • Transition to mountain climbers for 30 seconds to work your core and cardio.
   • Drive your knees towards your chest in a fast-paced movement.
   • Keep breathing and maintain a steady rhythm.

6. Seal Jacks:

   • Perform seal jacks for 30 seconds to engage your back muscles.
   • Focus on engaging your rear delts by pulling your arms apart during the movement.
   • Keep your body tall and continue breathing throughout.

7. Wide Grip Push-Ups:

   • Do wide grip push-ups for 30 seconds to target your chest and shoulders.
   • Squeeze your glutes, hold at the bottom, and maintain proper form.
   • Engage your core and focus on the muscles being worked.

8. Close Grip Push-Ups:

   • Transition to close grip push-ups to target your triceps and pecs.
   • Focus on the triceps engagement and maintain a steady pace.
   • Shake it out if needed and push through the burn.

9. Reverse Lunges:

   • Perform reverse lunges for 30 seconds per leg to work your lower body.
   • Focus on pushing off with the front leg and keeping your core tight.
   • Adjust your pace based on fatigue levels and focus on proper technique.

10. Wide Crunches:

    • Finish with wide crunches to target your abs and obliques.
    • Keep your lower back on the ground, exhale on the way up, and engage your core.
    • Focus on the muscle connection and maintain a controlled movement.

11. Burpees:

    • Finish the workout with burpees without the jump for a total body burn.
    • Perform a push-up at the bottom and focus on engaging your core.
    • Keep a steady pace and push through to the end.

12. Cool Down:

    • Take a moment to catch your breath and hydrate.
    • Stretch any tight areas and congratulate yourself on completing the 20-minute bodyweight HIIT workout.

Conclusion:

• This 20-minute bodyweight HIIT workout is a great option for men over 40 looking to burn fat and lose weight without any equipment.
• Remember to focus on proper form, engage your core, and listen to your body throughout the workout.
• Feel free to modify exercises based on your fitness level and take breaks as needed.
• Don't forget to download the app mentioned in the video for more workout programs and follow-along routines.