30 Min Full Body Strength + SIT 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 ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=f8iv0o4ritcri29u79zaum78rnz92mz3 ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉 What’s one area of your fitness you’d love to improve most — strength, endurance, or power? #sprintintervaltraining #strengthtraining #garagefitnessgirl