{"id":170924,"date":"2025-09-30T18:05:10","date_gmt":"2025-09-30T18:05:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/170924\/"},"modified":"2025-09-30T18:05:10","modified_gmt":"2025-09-30T18:05:10","slug":"over-45-this-7-minute-routine-builds-more-strength","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/170924\/","title":{"rendered":"Over 45? This 7-Minute Routine Builds More Strength"},"content":{"rendered":"

Let\u2019s be honest: Doing the same old cardio routine can get quite mundane. So, we spoke with an expert who outlines a speedy seven-minute workout<\/a> that can build more strength<\/a> than classic cardio. The main focus of this routine is strength training<\/a> in a high intensity training (HIT) structure to rev up energy and boost your mood. According to Eric North<\/a>, also known as The Happiness Warrior<\/a>, a wellness speaker, coach, and advocate redefining what it means to age with strength, purpose and emotional vitality, a successful workout regimen builds other healthy habits that help you age gracefully and confidently<\/a>.<\/p>\n

\u201cThis short but power-packed workout provides a high-intensity circuit that combines aerobic and resistance exercises to build both strength and endurance, requiring only a chair, a wall, and body weight,\u201d North explains, adding, \u201cBefore starting any new exercise routine, it is essential to consult with a healthcare professional. Listen to your body and modify any movements as needed to ensure they are safe and effective for your fitness level. Be mindful of the importance of balance and well-being that comes from a happy body\/happy mind.\u201d<\/p>\n

This 7-Minute Workout Routine Builds More Strength Than Cardio<\/p>\n

Complete each of the exercises below for 30 seconds. Rest for 10 seconds between each move. For optimal benefits\u2014and if you have the extra time to spare\u2014repeat the circuit 2 to 3 times, bringing the workout to roughly 14 to 21 minutes.<\/p>\n

\u201cMost of the time 10 to 12 reps will be performed in 30 seconds making it easier to stay on track. This will become second nature once it becomes a healthy habit,\u201d North says. \u201cNote: Focus on breathing through the nose to increase VO2 output (lung capacity) to increase endurance naturally.\u201d<\/p>\n

\tJumping Jacks<\/p>\n

Stand tall with feet together and arms at your sides.
\nJump your feet out while lifting your arms overhead.
\nJump back to the start position.<\/p>\n

4 Bodyweight Exercises That Stop Muscle Loss Better Than Weight Machines After 45<\/a><\/p>\n

\tStep-ups<\/p>\n

Stand tall, facing a sturdy chair or workout bench.
\nStep onto it with your leading leg, bringing the other leg to meet it.
\nStep back down.
\nAlternate the lead leg for 30 seconds.<\/p>\n

\tHigh Knees<\/p>\n

Stand tall.
\nQuickly alternate lifting one knee as high as you can as if running in place.
\nMaintain good posture throughout.<\/p>\n

Over 45? If You Can Hold These 3 Positions, You\u2019re Stronger Than Most<\/a><\/p>\n

\tLunges<\/p>\n

\"womanShutterstock<\/p>\n

Stand tall with your feet parallel, hip-distance apart.
\nStep one foot forward.
\nBring your hands to your hips.
\nEngage your core as you bend your knees, lowering to form 90-degree bends in both legs.
\nKeep your upper body straight.
\nPress through your front heel and the ball of your back foot to rise back up.
\nAlternate legs with each rep.<\/p>\n

\tWall Sit<\/p>\n

Stand tall with your back pressed against a wall.
\nSlide down until your knees are bent at a 90-degree angle as if you\u2019re sitting in a chair.
\nHold for 30 seconds.<\/p>\n

\tSquats<\/p>\n

\"ActiveShutterstock<\/p>\n

Stand tall, feet shoulder-width apart.
\nExtend your arms ahead of you or place your hands on your hips.
\nBend at the knees and hips to lower into a squat.
\nDescend until your thighs are parallel to the floor.
\nPress through your heels to return to standing.<\/p>\n

This 10-Minute Routine Builds More Strength Than an Hour at the Gym After 40<\/a><\/p>\n

\tPushups<\/p>\n

\"AfricanShutterstock<\/p>\n

Start with a high plank with your hands under your shoulders and your body straight.
\nBend your elbows and lower your chest toward the floor.
\nMaintain a long, straight body as you lower.
\nPress back up, straightening your arms.<\/p>\n

\tTricep Dips<\/p>\n

Begin sitting at the edge of a sturdy chair.
\nPlace your hands on the edge of the seat and lift your tailbone off the chair.
\nWalk your feet away until your knees, hips, and torso form 90-degree angles.
\nActivate your core and keep your shoulders relaxed as you bend your elbows to lower your body just below the seat.
\nPress back up until your arms are straight, engaging your triceps as you do so.<\/p>\n

\tPushup With Rotation<\/p>\n

Start with a high plank with hands under your shoulders and your body straight.
\nBend your elbows and lower your chest toward the floor.
\nMaintain a long, straight body as you lower.
\nAs you rise, rotate in one direction and extend the top arm toward the sky.
\nAlternate sides with each rep.<\/p>\n

If You Can Stand on One Leg This Long at 50, Your Balance Beats Most 30-Year-Olds<\/a><\/p>\n

\tCrunches<\/p>\n

Lie flat on your back with knees bent and feet flat on the floor.
\nMaintain a tight core as you lift your head and shoulders off the ground toward your knees.
\nTo make this move more challenging, lift your legs straight up and reach with your hands to meet your toes, forming a \u201cV\u201d shape.<\/p>\n

\tPlank<\/p>\n

\"matureShutterstock<\/p>\n

Place your hands under your shoulders.
\nPress into the pads of your fingers and hug your inner arm toward your armpit.
\nWalk your feet out to hip-width.
\nEngage your abs, squeeze your buttocks, and pull upward through your quads.
\nHold the position.<\/p>\n

\tSide Plank<\/p>\n

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Begin by lying on your side and placing your elbow below your shoulder.
\nYour feet should be stacked.
\nLift your hips off the floor so that your body forms a straight line from your head to your feet.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n