This full body strength and sprint interval workout for women over 40 is for those days when you want to train hard, challenge your muscles and get your heart rate up, without spending the rest of the day recovering from it. 🔥
Tough But Fun, And That Is The Honest Summary
Longer 60 second strength sets put your muscles properly to work, then a 30 second SIT burst sends your heart rate climbing. That is the whole shape of this session.
It is a combination we have not trained in a while, and I wanted to bring it back for a reason. Sixty seconds under load feels very different from the 40 and 45 second intervals we often use. Your muscles have to keep working as fatigue builds, which makes these longer sets a great way to train muscular endurance alongside strength.
Then we take things in the opposite direction with short, sharp SIT bursts. You work hard for 30 seconds, then get a full 30 seconds to recover before going again.
The result is a workout that feels challenging and satisfying without turning into 40 minutes of non-stop intensity. You will know you have trained, but you should still have plenty left for the rest of your day.
Grab your dumbbells and let’s go.
What You’ll Gain From This Full Body Strength and Sprint Interval Workout
✔️ Longer 60 second strength sets to challenge muscular strength and endurance
✔️ Short, sharp SIT bursts that get your heart rate up without a long cardio block
✔️ Lower body, then upper body, then full body, so the workload is spread across the session
✔️ Core work built into every block instead of saved for the end
✔️ Dumbbells only, with low impact options for the SIT intervals
✔️ Around 256 calories in a challenging 40 minute session that combines strength and conditioning
Full Body Strength and Sprint Interval Workout Overview
| ⏱ Duration | 40+ minutes including warm up and cool down |
| 🔥 Calories | Around 256 |
| 🏋️ Equipment | Three sets of dumbbells and a floor mat |
| 💪 Focus | Lower body, upper body, full body and abs |
| 📊 Level | All levels, fully scalable |
| 🎯 Format | 3 strength blocks at 60s work / 20s rest, each closing with a SIT burst of 5 rounds at 30s work / 30s rest |
Why This Format Works For Women Over 40
Sixty seconds under load challenges you differently from shorter intervals. Most of our sessions use 40 or 45 second work periods, but extending that to a full minute asks your muscles to keep producing force as fatigue builds. You are not just trying to lift the weight. You are trying to maintain good form, control and output for the entire set. That is muscular endurance, and it matters both in training and in everyday life.
The SIT bursts give you a big conditioning challenge in a small amount of time. SIT stands for sprint interval training. Here we are using short 30 second efforts followed by an equal 30 seconds of recovery. Instead of adding a long cardio section to the workout, these bursts let us layer conditioning into a predominantly strength-based session. Work hard during the interval, use the recovery properly, then go again.
Splitting the workout into lower, upper and full body blocks helps distribute the fatigue. Your lower body gets its focused work first, then has a chance to recover while your upper body takes over. Finally, everything comes together in the full body block. It means you can put real effort into each section without hammering the same muscles for the entire 40 minutes.
Core is trained throughout rather than saved for a finisher. Single, single, double leg lowers in block one. Push-up shoulder taps and bird dog crunches in block two. Bear plank row in and outs in block three. Your core is not treated as an afterthought here. It is working alongside the rest of your body throughout the session, which is exactly how we want it to function.
The goal is hard training, not maximum exhaustion. This session should challenge you, but it is not designed to flatten you. Training hard only works when you can recover, come back and train again. Especially as we get older, more is not automatically better. The sweet spot is enough intensity to create a training stimulus without making every workout something you need days to recover from.
Consistency over intensity. Energised, not exhausted. Always.
The Full Body Strength and Sprint Interval Workout Breakdown
How it’s done: Complete each strength block for 1 round of 60 seconds work and 20 seconds rest. Then take 20 seconds and go straight into the SIT burst, 5 rounds of 30 seconds work and 30 seconds rest. Rest 1 minute between blocks.
I used: 7kg/15.5 lbs, 10kg/22 lbs and 12.5kg/27.5 lbs dumbbells. Use what suits your own strength level.
Block 1 | Lower Body + Abs · 1 Round · 60s work / 20s rest
1️⃣ Sumo Squat | 10kg/22 lbs
2️⃣ SL Deadlift | 7kg/15.5 lbs (switch at 30s)
3️⃣ Static Split Lunge | 7kg/15.5 lbs (switch at 30s)
4️⃣ Weighted Glute Bridge | 12.5kg/27.5 lbs
5️⃣ Single, Single, Double Leg Lowers
20 secs rest
SIT Burst 1 · 5 Rounds · 30s work / 30s rest
1️⃣ Squat Hop Burpee
1 min rest
Block 2 | Upper Body + Abs · 1 Round · 60s work / 20s rest
1️⃣ Deadlift to Row | 12.5kg/27.5 lbs
2️⃣ Snatch | 12.5kg/27.5 lbs (switch at 30s)
3️⃣ Kneeling Curl to Arnold Press | 7kg/15.5 lbs
4️⃣ Push-Up Shoulder Tap
5️⃣ Bird Dog Crunch (switch at 30s)
20 secs rest
SIT Burst 2 · 5 Rounds · 30s work / 30s rest
1️⃣ Mountain Climbers
1 min rest
Block 3 | Full Body · 1 Round · 60s work / 20s rest
1️⃣ Kickstand Deadlift Swing | 7kg/15.5 lbs (switch at 30s)
2️⃣ Split Stance Push Press | 7kg/15.5 lbs
3️⃣ Lateral Lunge + Hammer Curl | 7kg/15.5 lbs (switch at 30s)
4️⃣ Bear Plank Row In and Outs | 7kg/15.5 lbs
5️⃣ DB Getups and Press | 7kg/15.5 lbs
20 secs rest
SIT Burst 3 · 5 Rounds · 30s work / 30s rest
1️⃣ Burpee
Workout Complete 🔥 Burn around 256 calories
Exercises Worth Calling Out From This Full Body Strength and Sprint Interval Workout
Single, Single, Double Leg Lowers. Lying on your back, lower one leg, bring it back, lower the other, bring it back, then lower both together. That final double leg lower is where the challenge really kicks in because your lower back will naturally want to lift away from the mat. Keep your lower back gently pressed into the floor and only lower your legs as far as you can while maintaining that position. Your range does not need to match mine. Control matters far more than depth.
Snatch. One dumbbell travels from between your feet to overhead in one powerful movement. Although you finish with the weight overhead, this is not primarily an arm exercise. Think about driving through the floor and extending strongly through your hips to create the power, while keeping the dumbbell close to your body as it travels up. Your arm guides and finishes the movement rather than trying to muscle the weight overhead. Switch sides at 30 seconds.
Kickstand Deadlift Swing. The kickstand stance gives you much of the unilateral challenge of a single leg deadlift while keeping a little extra stability. Keep the back toe lightly on the floor behind you, with most of your weight through the working front leg. Adding the swing makes the hinge more dynamic, asking your glutes and hamstrings to produce force while your core works to keep you stable.
DB Getups and Press. Down to the floor, back up to standing, then press overhead. I love this move because getting yourself safely and confidently down to the floor and back up again is such a useful real-world skill. Take your time, use whichever route down and up feels most controlled for your body, and do not sacrifice good movement just because the timer is running.
Trainer Tips for This Full Body Strength and Sprint Interval Workout
✔️ Choose a weight you can control for the full 60 seconds. The final 10 seconds should feel challenging while your form stays solid. If your technique starts breaking down halfway through the set, lighten the load. If you finish with plenty left in the tank, make a note to try something heavier next time.
✔️ Three sets of dumbbells makes this easier to scale, but one set will absolutely work. If you only have one pair and an exercise feels too easy, slow the lowering phase, add a pause or focus on really controlling every rep.
✔️ Make the SIT bursts count. These intervals are only 30 seconds, so this is your chance to push the pace. Then actually use the 30 second recovery. You should need it.
✔️ Take the low impact modifications when you need them. Step back and step in on the burpees instead of hopping, and slow the mountain climbers down to controlled step-ins. You can still work at a strong effort without the jumping.
✔️ Switch sides at 30 seconds on the unilateral moves. Keep an eye on the timer so both sides get equal work.
✔️ Use the 1 minute between blocks properly. Change your dumbbells, take a drink and get your breathing under control. Recovery is part of the workout. That minute helps you bring better quality to the next block.
✔️ Write your weights down. This is one of the simplest ways to see whether you are actually progressing. Come back to the workout in six weeks, compare your loads and see what has changed. Progress you can see is incredibly motivating.
Who This Workout Is Perfect For
This full body strength and sprint interval workout is ideal for women over 40 who already train and want a session that pushes a little harder. You should be comfortable using dumbbells, moving between standing and floor exercises and working at a higher effort for short bursts.
It is also a great option when you want to train both strength and conditioning but do not want to dedicate separate workouts to each. In 40 minutes you will work your entire body, challenge your muscles and get your heart rate up. This full body strength and sprint interval workout format makes that possible.
Maybe skip this one this week if your knees are already irritated. There are squats, split lunges and lateral lunges throughout, so I would not consider this a knee friendly workout. Choose one of my knee friendly sessions instead and come back to this when your knees are feeling better. If impact is your only concern, use the low impact options during the three SIT bursts.
Save This Workout
I have made an interactive workout card for this one, so you can take it into the garage and tick each move off as you go. There is space to write your weights down for every exercise and a notes section at the bottom.
👉 Download your Full Body Strength and Sprint Interval Workout Card
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What To Try Next
- 35-Minute No Repeat Full Body Strength Workout for Women Over 40 (Dumbbells Only)
- Low Impact Strength and Cardio Workout for Women Over 40
- How to Get Lean Over 40: The Workout Plan That Actually Works
Frequently Asked Questions
What is SIT and how is it different from HIIT?
SIT stands for sprint interval training and focuses on very short, very high-effort intervals with enough recovery to let you attack the next round with quality. HIIT is a broader term and can include many different work-to-rest ratios and intensity levels. In this workout, we use 30 seconds of hard work followed by 30 seconds of recovery for five rounds. It is a simple way to add a strong conditioning stimulus without turning the entire session into cardio.
Is this workout suitable for perimenopause?
Yes, provided the intensity suits you and you are recovering well from your training. Strength work is particularly valuable through perimenopause because maintaining muscle, strength and bone health becomes increasingly important. The short conditioning bursts let you challenge your cardiovascular fitness without making the entire 40 minutes high intensity. On a lower-energy day, reduce your weights, use the low impact options or choose a gentler session instead. This full body strength and sprint interval workout can flex to meet you where you are.
What weight dumbbells should I use?
I used 7kg/15.5 lbs, 10kg/22 lbs and 12.5kg/27.5 lbs. Your ideal weight is one that makes the final part of the 60 second interval challenging without compromising your form. Start conservatively on combination movements such as the kneeling curl to Arnold press, where the weight needs to work for more than one movement pattern.
Is this good for bad knee days?
No. There are sumo squats, static split lunges and lateral lunges in this workout, so I would not choose this one when your knees are already irritated. Pick one of my knee friendly workouts instead and save this session for a better day.
Can I make this low impact?
Yes. The impact comes from the three SIT bursts. Step back and step in on the squat hop burpee and full burpee rather than jumping, and use controlled step-ins for the mountain climbers. Remember that low impact and knee friendly are not the same thing. With those swaps this can become a low impact workout, but the strength blocks still contain squats and lunges.
Can I do this workout as a beginner?
Yes, but scale it to your current ability. Use a lighter pair of dumbbells, take the low impact options during the SIT bursts and move at a pace where you can control every rep. You do not need to match my weights or speed. Your goal is to make the workout challenging for you.
How many calories does this workout burn?
I burned around 256 calories in this full body strength and sprint interval workout, but your number may be very different depending on your body size, fitness level, dumbbell selection and effort. Treat calorie burn as an interesting piece of information rather than the measure of whether the workout was successful. The strength and fitness adaptations matter far more.
How often should I do this workout?
For most people, once a week is plenty for a session this demanding, particularly alongside your other strength workouts. How often you train depends on your experience, total weekly training load and recovery. Give the muscles you have trained time to recover before repeating another demanding full body session.
Do I need a gym?
No. Dumbbells, a mat and enough floor space to lie down and get back up. That is the whole setup. This full body strength and sprint interval workout needs nothing more.
Remember: consistency over intensity. Strong and energised, not exhausted. Always. 🔥 This full body strength and sprint interval workout is one you can return to again and again.
Penny x
