Top 10 cardio workouts for men over 40

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Working out and keeping good cardiovascular health is important in every stage of life. But research shows that a frequent cardio workout is particularly important for men who are nearing and entering their forties. This is precisely the point in life when you want to be diligent about good heart and lung health as it will pay off in the long run.  Because with 325,000 deaths each year in America alone, heart disease is still the number one leading cause of death for men around the globe. Considering the fact that a good portion of those deaths could have been prevented with frequent exercise and a good diet, hope in a change remains. If you have firmly decided to make a change in your life or just switch up your regular routine, here are the 10 best cardio workouts for men over 40.

Climb endurance is one of the best cardio workouts for men over 40

Do you live on the third floor and never make it past the elevators and to the stairs? Well, it’s high time you changed that! Because climbing stairs won’t just help you keep good heart health – it’s also one of the best fat burning workouts for men as, like all the other activities on this list, it will get your heart rate up.

A treadmill.
Increase the incline and your heart rate in the process.

Of course, climbing three flights of stairs each day won’t nearly be enough to help you get your heart in the shape of its life. But it will be a good starting point, one that you can upgrade with time. Once you feel ready, move on to a treadmill routine where you will slowly increase the incline. This routine will not only help your heart health but also regulate your blood pressure and improve bone density.

Take up swimming as your main form of exercise

If you were to ask any one of our male fitness trainers which form of exercise targets every muscle in the body, they would without a doubt mention swimming. Swimming is great for not only toning your body but also getting your heart rate up – without putting your body through any unnecessary strain. If you are a man in his 40s with not a lot of time and a busy schedule, we suggest you make a 20-minute swimming session your main form of cardio exercise.

StairMaster – one of the most overlooked pieces of equipment by men

Yes, we know what you are thinking – you’ve only ever seen women use the StairMaster in the gym. That doesn’t change the fact that this piece of equipment will present one of the best cardio workouts for men over 40. Not only will it raise your heart rate, but it will also tone your glutes, quads, and hamstrings. Not to mention that you don’t even have to go to the gym to do your mandatory workout. If your funds allow it, you can buy this machine and workout at home anytime you have a chance. This investment will be well worth it.

Cycling is one of the purest forms of cardio exercises for men over 40

The beauty of cycling is that it can be done in the great outdoors as well as indoors in a gym. And this doesn’t mean that you necessarily have to join a spinning class although you could as spinning is a great form of exercise for beginners. Experts say that cycling is one of the closes things to pure cardiovascular exercise, and we couldn’t agree more. As a man over 40, you will most likely benefit from the endurance your heart will gain through cycling. It will be able to disperse blood throughout your body, keeping your blood supply on an enviable level.

A man riding a bicycle - one of the best cardio exercises for men over 40.
You can ride your bike any moment of any day.

Conquer the nearest hill

Do you have a modest hill in your vicinity? Then you have everything you need to maintain good heart health after the age of 40. If you are a complete beginner, start by walking up and down the hill until you start feeling your heart race. Once you master the walking pace, move on to jogging and finally sprinting. It might seem ridiculous to go up and down the hill repeatedly, but we here at Dubai PT promise you are going to see the results.

Locate the nearest track for a great exercise

Go back to your high school days and relive the moments of PE. Tracks are used by people who are getting ready to run marathons. So, you can imagine how well they must work in getting your heart rate up. This seemingly simple form of exercise will get your heart rate sky high and you can do it in many intervals. Just make sure you take mandatory breaks, as you do not want to overwork your body.

The ladder workout will shock you

This one is definitely not for the faint of heart. So if you are a complete beginner, we suggest you wait until you develop some stamina. But if you have been working out for some time, then go back to the previously mentioned track and instead of running, start ‘climbing the ladder.’ Do it in one to four laps and we can assure you that you will be so winded that you won’t even be able to carry out a normal conversation.

HIIT training consisting of rowing, burpees, and kettlebell swings

HIIT training has gained worldwide recognition for its multitude of benefits. There are many forms of HIIT training, and this particular one consists of three exercises:

  • 1 minute on a rowing machine
  • 1 minute of burpees
  • alternating one-arm kettlebell swings for a minute
  • 60 seconds of rest 
Close up of a kettlebell.
HIIT is an efficient way to burn fat and maintain good heart health.

And repeat. This will be one of the best cardio workouts for men over 40 as they will target your heart rate. But won’t put your body through unnecessary stress. And that is what HIIT training is all about.

Alternate between a jog and a sprint and indulge in one of the best cardio workouts for men over 40

This is a prime example of metabolic conditioning – a workout that is structured around the rest that our bodies need. And the principle behind it is very simple. While on a treadmill, fluctuate between a job and a sprint. Add a few mph every few minutes and then subtract them a minute or two later. Let your body work towards increased heart rate but also let it get the rest it needs.

The super HIIT workout for good heart health

Finally, we arrived at the last form of exercise on our list – the super HIIT workout. This routine consists of cal rows, pullups, kettlebell swings and a 60-second rest in between. What makes this routine one of the best cardio exercises for men over 40 is the fact that it will target different areas in the body that might not be moving as well in older years as they did in youth. Although no matter which forms of cardio exercise from this list you end up choosing, the benefits are bound to arrive. As long as you stick to the mandatory 150 minutes of cardio exercise per week. 

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