Fitness coach shares 4 exercises to burn calories and lose weight safely after 40: ‘If high-impact workouts aren’t your best friend anymore…’

Bhavika wrote, “Knees feeling the years? I get it — 40+ joints need some extra care. If high-impact workouts aren’t your best friend anymore, here are some low-impact but calorie-burning workouts you can do instead:

Incline Walking

Turn up the incline to 8-15% and walk briskly. It’s gentle on your knees but works your glutes and calves hard.

Treadmill Intervals

Try 30-60 seconds of running or sprinting, followed by 1– 2 minutes of slow walking or light jogging. This keeps your heart rate up without the wear and tear of long runs.

Side Shuffles

Slow the pace and shuffle sideways. This one targets your hips and glutes, improving lateral strength. Your glutes will definitely feel the burn!

Walking Lunges

Set the treadmill to 0.5-1.0 mph and take big lunging steps. Hold the handles to ease pressure on your knees while torching your quads and glutes.

Remember: These workouts will help burn calories and support fat loss — only if you pair them with mindful eating.”

Other effective low-impact exercises that can support weight loss while reducing the risk of injury for people over 40

Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, tells indianexpress.xom, “For individuals over 40, the focus should be on movements that are gentle on the joints yet effective in raising the heart rate and building strength. Exercises such as brisk walking, swimming, cycling on a stationary bike, resistance band training, and bodyweight movements like squats or modified push-ups are excellent options. These activities promote calorie burn and improve muscle endurance without putting excess strain on the knees, hips, or back.”

How do exercises like incline walking, side shuffles, and walking lunges specifically target muscles and aid in fat loss?

According to Dr Shravani, “Incline walking engages the posterior chain muscles such as the glutes, hamstrings, and calves, while also elevating the heart rate to support fat burn. Side shuffles activate the inner and outer thighs, improve hip mobility, and enhance stability, which is crucial as we age.” 

Walking lunges work multiple muscle groups, she adds, including the quadriceps, hamstrings, glutes, and core, which helps increase muscle mass and, in turn, boosts metabolism. These exercises combine strength building with cardiovascular benefits, making them effective for fat loss without requiring high-impact or overly intense routines.”

How important is diet in achieving weight loss for people over 40?

Diet plays an equally important role as exercise, Dr Shravani stresses, especially for people over 40 whose metabolism naturally begins to slow down. “Prioritising whole foods, lean proteins, fibre-rich vegetables, and healthy fats ensures balanced nutrition and satiety. Portion control and mindful eating help prevent overconsumption, which is a common barrier to weight loss. It is also important to stay hydrated and limit processed foods and refined sugars that can lead to energy crashes and weight gain.”

 

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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.