30 Min Full Body Strength + SIT Hybrid Workout for Women 40+

Build lean muscle and boost your metabolism in just 30 minutes with this full-body strength and SIT hybrid workout. Designed for women 40+, this session combines strength circuits with explosive power intervals to improve bone density, endurance, and overall strength — inspired by Dr. Stacy Sims’ science-backed training for women in midlife.

I used a set of 8kg/17.5 lbs, 15kg/32 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:
~Dumbbells
~Floor mat
~Optional: water, towel, space to move!

⏱ FORMAT:
~Full Body Strength Circuit x 3 rounds
~timed intervals - 40 secs work/15 secs rest
~ 2 x SIT Supersets x 3 rounds
~timed intervals - 30 secs work/30 secs rest
~Includes warm-up & cool-down
🔥 Burn: ~227 calories (approx. 🕒 Total Time: 30 Minutes

🧠 SET YOUR FITNESS WATCH TO:
“High Intensity Training” or “Workout” depending on your weights, pace, and intensity.

📋 WORKOUT DETAILS:
Full Body Strength Circuit
1️⃣Side to Side Goblet Squat | 15kg/32 lbs
2️⃣RDL | 15kg/32 lbs
3️⃣Lunge & Press | 8kg/17.5 lbs
4️⃣Chest Press Leg Lower | 8kg/17.5 lbs
5️⃣Kick Throughs | 8kg/17.5 lbs
*1 minute rest

🧨 SIT 1
1️⃣Burpee
2️⃣Lateral Squat Jump .

🧨SIT 2
2️⃣Running Man
2️⃣Squat Hop Burpee *Workout Complete 🔥Burn 227 calories