40-Minute Knee Friendly Fat Loss Workout for Women Over 40

Switchback Format — Zero Squats, Zero Lunges, Zero Knee Pain

This knee friendly workout women over 40 have been asking for is finally here. Oh my goodness. I am obsessed with this one.

I just filmed this workout and I genuinely could not wait to tell you about it. Not just because it’s a great sweat, but because I tried a brand new format I’ve never used before, and it is SO good. I’m calling it the Switchback, and I think it might be one of my new favourite things I’ve ever programmed.

Here’s the thing though, the format is only part of why I’m excited. The bigger thing? Zero knee pain. None. If you’ve been avoiding training because your knees have been giving you grief, this is the workout that’s going to change things for you.

Grab your dumbbells, a mat if you’ve got one, and let’s go.

What You’ll Gain From This Workout

• Train your whole body hard for 40 minutes with zero squats and zero lunges
• A brand new format, the Switchback, that keeps every round feeling fresh
• Big compound lifts (deadlifts, swings, snatches) that build real strength and torch calories
• A standing and floor abs finisher to close it out
• Finish strong and sweaty, with your knees feeling completely fine

Workout Overview

What Is the Switchback Format?

Here’s where it gets fun. Instead of doing a circuit of 5 exercises and then starting back at the top for round 2, the Switchback flips it.

You work through exercises 1 to 5 in Round 1. Then, without going back to the start, you immediately reverse direction and work back from exercise 5 to exercise 1 for Round 2.

So you finish Round 1 on exercise 5, and you start Round 2 right there. Same exercise, straight into it, just flowing in the other direction.

It sounds simple but it changes everything. Your brain loves the change up. Your muscles get hit from a slightly different rhythm. And because you’re not stopping and resetting, there’s a real flow to it that makes the time fly.

I am genuinely chuffed with this format and I think you’re going to feel the same way. 😊

The Full Workout

Warm Up

X Body Speed Walk • Windmill • Butt Kicks • Hamstring Sweeper (30 secs each)

Circuit 1 | Switchback | 40s work / 15s rest

Round 1
1. Sumo Deadlift | 10kg/22 lbs
2. DB Swing | 10kg/22 lbs
3. Snatch | 10kg/22 lbs
4. Curl to Press | 7kg/15.5 lbs
5. Alt Woodchop | 7kg/15.5 lbs

Round 2 (reverse)
5. Alt Woodchop | 7kg/15.5 lbs
4. Curl to Press | 7kg/15.5 lbs
3. Snatch | 10kg/22 lbs
2. DB Swing | 10kg/22 lbs
1. Sumo Deadlift | 10kg/22 lbs

*30 secs rest before Circuit 2

Circuit 2 | Switchback | 40s work / 15s rest

Round 1
1. Alt Kickstand Deadlift to Row | 10kg/22 lbs
2. Press to Tri Extension | 5kg/10.5 lbs
3. RDL to Upright Row | 7kg/15.5 lbs
4. Skier Swing | 5kg/10.5 lbs
5. Overhead March Combo | 7kg/15.5 lbs

Round 2 (reverse)
5. Overhead March Combo | 7kg/15.5 lbs
4. Skier Swing | 5kg/10.5 lbs
3. RDL to Upright Row | 7kg/15.5 lbs
2. Press to Tri Extension | 5kg/10.5 lbs
1. Alt Kickstand Deadlift to Row | 10kg/22 lbs

*1 min rest before Circuit 3

Circuit 3 | Switchback | 40s work / 15s rest

Round 1
1. DB G2O | 7kg/15.5 lbs
2. Renegade Row, Push-Up, Row | 7kg/15.5 lbs
3. Half Kneeling Arnold Press | 7kg/15.5 lbs
4. Tri Extension Glute Bridge | 10kg/22 lbs
5. DB Bent Knee Sit Up | 7kg/15.5 lbs

Round 2 (reverse)
5. DB Bent Knee Sit Up | 7kg/15.5 lbs
4. Tri Extension Glute Bridge | 10kg/22 lbs
3. Half Kneeling Arnold Press | 7kg/15.5 lbs
2. Renegade Row, Push-Up, Row | 7kg/15.5 lbs
1. DB G2O | 7kg/15.5 lbs

*30 secs rest before Abs Finisher

Abs Finisher | 1 Round | 40s work / 15s rest | Bodyweight

Plank | Side V Crunch (R) | Plank Arm Reach | Side V Crunch (L) | Leg Lower Pulse | Plank X Body Leg Lift

🔥 Workout Complete — Burn ~234 Calories

Exercises Worth Calling Out

Three moves in this knee friendly workout are worth a closer look.

DB G2O. Ground to overhead. You’re driving the dumbbell from the floor to locked out overhead in one motion, powered by your hips and legs, not your knees bending and loading. It’s a big, satisfying compound move that opens Circuit 3 heavy.

Snatch. A proper power move, and it’s always done heavy in this one. It teaches you to drive from the hips and finish strong overhead. If it’s new to you, keep the weight sensible and nail the movement first. The strength follows fast.

Half Kneeling Arnold Press. This one has you down on one knee, so if your knees are sensitive even with bodyweight contact, pop a folded towel or a small pad underneath before you start. The knee is just there for balance. All the work is happening through your shoulder.

Why This Knee Friendly Format Works So Well for Women Over 40

Knee friendly training is one of the most misunderstood categories in women’s fitness. A lot of people assume that if it’s easy on your knees, it must be easy full stop. This workout is proof that’s completely wrong.

By removing squats and lunges, the two movements most likely to aggravate an irritated knee joint, we free ourselves up to load the rest of the body properly. Deadlifts, swings, hinges and rows are all big, powerful movements that build real strength and burn serious calories. Your knees are completely fine the whole time. The rest of you is working very hard.

For women in perimenopause, this is particularly useful. Hormonal changes can affect joint laxity and increase inflammation, making knee pain more common even in women who’ve never had issues before. Having a go-to workout that delivers real results without any knee load is genuinely valuable, not just for the days when you’re nursing something, but as a regular training option.

The Switchback format adds another layer of value. The varied rhythm and reverse sequencing keeps you mentally engaged alongside the physical challenge, which research increasingly suggests has benefits for brain health and coordination in midlife women.

Consistency over intensity. Energised, not exhausted. Always.

Trainer Tips

• Keep a soft bend in the knees on the hinge moves (deadlift, RDL, swing). The power comes from your hips, not your knees.
• Weights move from heavier compound lifts down to lighter functional and accessory work through each circuit, so you’re always lifting appropriately for the exercise.
• The Switchback means Round 2 starts on the exact exercise you just finished. No need to reset, just keep flowing in reverse.
• On the Half Kneeling moves, pop a folded towel or mat pad under your knee if the floor feels harsh.
• Land every rep controlled. The whole point of this session is loading your hips and upper body hard while your knees do nothing at all.

Who This Workout Is Perfect For

• Women over 40 who’ve been skipping leg day because squats and lunges don’t agree with their knees
• Anyone in perimenopause managing joint sensitivity who still wants a real strength session
• Women who want a fresh format that doesn’t feel like the same circuit on repeat
• Anyone building a knee friendly rotation to lean on regularly, not just for the days your knees are cranky

Save This Workout

Want a printable, or fillable digital, workout card with every exercise and space to track your own weights? It’s the easiest way to keep this knee friendly workout within reach anytime.

👉 40-Minute Knee Friendly Fat Loss Workout | Interactive Workout Card PDF

Want a Full Month Planned for You?

If you love having a plan to follow so you never have to think about what’s next, I’ve got you. My FREE monthly workout calendar gives you a brand new workout every single day, planned for you, done for you.

👉 Grab your free monthly workout calendar

More Workouts You Might Love

35-Minute Knee-Friendly Strength Workout | Standing, No Repeat

45-Minute Floor Strength Workout for Women Over 40 (Dumbbells Only)

5 Killer Low Impact Workouts to Burn Serious Calories

FAQ

Is this workout suitable for perimenopause?

Yes, and it’s particularly good for it. The knee friendly format removes unnecessary joint load during a time when inflammation and joint sensitivity can be heightened. The strength-based movements support muscle maintenance, bone density and metabolism, all priorities in perimenopause.

What weight dumbbells should I use?

I used three weights, 5kg, 7kg and 10kg, across different exercises. The heavier weight is for your big compound movements like deadlifts and swings. The lighter ones are for your functional and accessory work. If you only have one set, go for a medium weight and adjust your effort level per exercise.

What is the Switchback format?

Each circuit has 5 exercises. In Round 1 you go forward, exercises 1 to 5. In Round 2 you immediately reverse, exercises 5 back to 1. No break between rounds, just flip direction. It creates a really satisfying flow and keeps both your brain and your muscles engaged.

Can I do this workout as a beginner?

Yes. Start lighter on the weights and use the modification options in the video. The format is consistent throughout, so once you’ve done the first circuit the rest follows easily.

Is this really knee friendly if there are no squats or lunges?

Completely. The exercises are specifically chosen to load the lower body through the hip and posterior chain, deadlifts, swings, hinges, without any compression through the knee joint. Many people with chronic knee issues find they can train harder with this approach than with traditional leg day programming.

How many calories does this workout burn?

Approximately 234 calories. Set your watch to “Traditional Strength Training” or “Weights” for a more personalised reading.

How often should I do this workout?

Once or twice a week works well alongside other training. It pairs nicely with upper body or full body sessions on other days.

Do I need a gym?

No, just dumbbells and a small amount of space. The abs finisher uses a mat, but even that’s optional.

If your knees have been holding you back from training the way you want to, I hope this is the one that changes that for you.

Drop a 💪 in the comments when you’re done. I read every single one.

See you in the next one.

Penny x