3 Beginner-Friendly, At-Home Exercises To Blast Fat Over 40


Squats are a great fat-burning workout. This basic yet efficient activity works your quadriceps, hamstrings, glutes, and core. Squats strengthen these muscles and enhance metabolism, which is critical for fat reduction. 

Squats work the quadriceps and glutes. By using these primary muscles, you burn more calories and lose fat. Squats assist preserve and grow muscle as we age "White explains.

White recommends starting squats with your feet shoulder-width apart. Bend your knees and thrust your hips back like a chair with your chest high and back straight. Lower until your thighs are parallel to the ground, then push through your heels to restart.


Push-ups are a great beginner-friendly at-home activity for over-40s looking to lose weight and get healthy. This basic bodyweight exercise works the chest, shoulders, and triceps while stabilizing the core.

White says "push-ups work the upper and core muscles well. They challenge the abdominals, chest, shoulders, and triceps. This complex workout burns calories and strengthens muscles, vital for aging metabolism."

White recommends starting push-ups in a plank with hands slightly wider than shoulder-width. Stay upright and engage your core. Bend your elbows and squat. Push yourself up to the starting position when your chest is barely above the floor. Start with knee push-ups if standard push-ups are difficult.

Standing Leg Lifts

Standing leg lifts are a simple, at-home workout that can alter your life beyond 40. These basic yet efficient leg exercises work the quadriceps, hamstrings, and glutes. Balance is particularly important as we age, so they stimulate your core muscles for stability.

The outer thighs and hips are strengthened and toned by this workout. This low-impact workout is great for over-40s since it engages muscles without straining joints "White says.

These basic methods will help you accomplish standing leg lifts: Stand upright against a wall or chair for support. Lift your straight leg as high as comfortable to the side. Slowly lower it. Repeat with other leg.

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