30 Minute Strength + MetCon That Helps You Get Leaner

A 30-minute strength + metabolic conditioning workout designed for women 40+ who want visible muscle tone, fat-loss momentum, and all-day metabolic burn. Four focused blocks (upper + lower strength, upper + lower metabolic) deliver the perfect blend of muscle-building and calorie-torching intensity—without wasting a second.

I used a set of 5kg/10 lbs + 10kg/22 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:
~4 Blocks repeated 2 x through
~timed intervals - 30 secs work/15 secs rest
~ Block 1 - Lower Strength/Block 3 - Upper Strength
~ Blocks 2 & 4 - Lower & Upper Metabolic
~35 minutes total including warm-up & cool-down
🔥 Burn: ~226 Total Calories/276 Active Calories (approx.)

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

📋 WORKOUT DETAILS:

Block 1 - Lower Body Strength
1️⃣Goblet Squat | 10kg/22 lbs
2️⃣Stiff Leg Deadlift | 10kg/22 lbs
3️⃣FR Alt Reverse Lunge | 10kg/22 l
4️⃣Sumo Squat Pulse | 10kg/22 lbs .

Block 2 - Metabolic 1
1️⃣SDHP | 5kg/10 lbs
2️⃣Thrusters | 5kg/10 lbs
3️⃣DB Swing | 10kg/22 lbs
4️⃣Jump Squats

Block 3- Upper Body Strength
1️⃣Alt Shoulder Press | 10kg/22 lbs
2️⃣Wide Curls | 5kg/10 lbs
3️⃣Alt Bent-over Row | 10kg/22 lbs
4️⃣O’head Tri Ext | 10kg/22 lbs

Block 4 - Metabolic 2
1️⃣Curl to Press | 5kg/10 lbs
2️⃣Snatch | 10kg/22 lbs
3️⃣Shoulder Tap
4️⃣HR Pushup Burpee

🧨 Core Finisher - 2x(20 secs work/10 secs rest
1️⃣Tuck Crunch
2️⃣Plank Punch
3️⃣Mt Climbers
4️⃣Hollow Body Rock
*Workout Complete 🔥Burn 226 Calories