If you’re looking for a full body strength and SIT workout that builds lean muscle, boosts metabolism, and leaves you feeling powerful in just 30 minutes, this hybrid session delivers exactly that. Combining strength circuits with SIT (Sprint Interval Training), this workout is designed specifically for women 40+, inspired by Dr. Stacy Sims’ science-backed approach to midlife training.
Expect controlled strength work, explosive intervals, and a workout that feels efficient, energizing, and supportive of a woman’s changing physiology in perimenopause and beyond.
Whether you want to maintain muscle, increase bone density, sharpen your conditioning, or simply get in a smart, time-efficient session — this full body strength and SIT workout is your new go-to.
🎥 Follow along on YouTube: 30 Min Full Body Strength + SIT Hybrid Workout for Women 40+
Why This Full Body Strength Workout Works
This full body strength and SIT workout is built to help women in their 40s train smarter — not harder. Strength training forms the foundation for muscle retention, fat loss, metabolic health, and hormone balance. Pairing it with SIT (Sprint Interval Training) creates a powerful one-two punch:
- Strength work builds muscle, stability, and functional power
- SIT intervals improve cardiovascular fitness without long, draining cardio sessions
- Short work periods + full recovery lower stress, support better hormone response, and enhance training quality
This combination is especially effective for women navigating perimenopause, where recovery, intensity, and purposeful programming matter more than ever. If you’re wanting a full body strength and SIT workout you can rely on weekly, this one hits every major muscle group while supporting better energy, strength, and resilience.
Workout Overview
| 🔥 Workout Style | Full Body Strength + SIT Hybrid |
|---|---|
| ⏱ Duration | 30+ minutes |
| 🧱 Format | Strength Circuit + SIT Supersets |
| 📊 Work Intervals | 40/15 (Strength) → 30/30 (SIT) |
| 🏋🏻♀️ Equipment | Dumbbells (8–15 kg) |
| 💪 Focus | Strength • Power • Metabolic Conditioning |
How It Works
This 30-min full body strength + SIT hybrid workout for women 40+ blends slow, controlled strength training with high-intensity power intervals to build lean muscle, improve bone density, and boost metabolic health.
The first half focuses on compound lifts, controlled tempo, and muscular endurance. The second half uses SIT (Sprint Interval Training) — short, all-out bursts with full recovery — shown to be more effective than traditional HIIT for women in midlife thanks to lower cortisol load and higher power output.
You’ll train hard, recover well, and walk away feeling athletic, energized, and capable.
The Workout
Strength Circuit
3 Rounds — 40 sec work / 15 sec rest
1️⃣ Side-to-Side Goblet Squat
Targets quads, glutes, and core with controlled strength and mobility.
2️⃣ Romanian Deadlift (RDL)
Builds posterior-chain strength and supports hip stability.
3️⃣ Lunge & Press
Full-body power move combining lower-body strength with overhead stability.
4️⃣ Chest Press + Leg Lower
Upper-body push strength plus deep core control in one efficient movement.
5️⃣ Kick Throughs
Dynamic core + shoulder stability for functional strength.
Rest 1 minute before SIT.
SIT 1 (Sprint Interval Training)
3 Rounds — 30 sec work / 30 sec rest
1️⃣ Burpee
Explosive conditioning to elevate power output and heart rate.
2️⃣ Lateral Squat Jump
Fast-twitch power and agility focused on glutes, quads, and hips.
SIT 2
3 Rounds — 30 sec work / 30 sec rest
1️⃣ Running Man
High-intensity cardio with coordination and core engagement.
2️⃣ Squat Hop Burpee
Full-body metabolic burst to finish strong.
🔥 Workout Complete — Burn approx. 227 calories
Trainer Tips for Success
✔️ Choose weights that challenge you.
For strength sets, pick a load that feels like a 7–8/10 effort by the final 10 seconds.
✔️ Go all-in on the SIT intervals.
The goal is maximum power, not pacing. You earn full recovery each round.
✔️ Focus on form during strength work.
Slower reps = better activation, especially for glutes, core, and posterior chain.
✔️ Modify impact without losing intensity.
Swap jumps for step variations if knees or hips need a break.
✔️ Women 40+ thrive on this style of training.
Strength builds muscle; SIT boosts power and metabolic health with less fatigue than HIIT.
FAQ
Is this 30-min full body strength + SIT hybrid workout good for beginners?
Yes — just reduce weight, slow the pace, and swap jumps for low-impact options.
How often should I do this workout?
1–2 times per week fits perfectly into a balanced training schedule for women 40+.
Can I do this workout without heavy dumbbells?
Absolutely. Use whatever weight challenges you. Focus on control and full range of motion.
Why is SIT better than HIIT for women over 40?
SIT increases power and metabolic demand without the extended high-cortisol stress that HIIT often triggers. It’s more joint-friendly, more effective, and easier to recover from.
Will this help with fat loss?
Yes. Strength builds lean muscle, SIT boosts metabolic output, and together they support better body composition when paired with consistent nutrition.
What to Try Next
If you loved this 30-min full body strength + SIT hybrid workout for women 40+, here are two more sessions that pair perfectly with it – whether you want a lower-impact day or a power-focused strength builder.
👉 35-Minute Knee-Friendly Strength Workout | Standing, No Repeat
👉 40-Minute Metabolic Dumbbell Workout | Power + Strength
A high-energy session using compound lifts and power circuits to boost muscle, metabolism, and athletic conditioning.
