Challenge Yourself With This Effective HIIT Workout
Hey, if you’re a dad who’s crossed 40 and you’re over that dragging tired feeling every day plus the belly that just won’t go away, then challenge yourself with this effective HIIT workout. I’m Joshua Van, the guy who started Dad Bod 40 and still writes most of the stuff here. We talk real talk about food, lifting, running around with the kids, and the supplements that actually make a difference once you hit that age.
I went through it myself. Hit 43, chased my boys around the backyard one Saturday and had to stop halfway because I was sucking wind. Looked in the mirror later and thought, man, when did this happen? Those long slow jogs I used to do left me beat up and bored. So I started throwing in these short hard bursts of high-intensity interval training a few times a week instead. Couple weeks later I could keep up with the kids longer, my old jeans didn’t pinch anymore, and I stopped dreading the whole workout thing. It’s not magic. It’s just what clicked for me and a bunch of other men over 40 who are done wasting time.
Key Takeaways
- This effective HIIT workout gets a ton of work done in 20-25 minutes and helps you keep the muscle we’ve been hanging onto past 40.
- Fresh studies from early 2026 show high-intensity interval training edges out regular cardio for bumping up your VO2 max, heart stuff, and even how sharp your brain stays.
- All you need is your body and a little space. No gym, no fancy shoes, just push hard for short stretches then catch your breath.
- When you do it right it helps with testosterone, slows down muscle loss as we age, and keeps burning some extra calories even after you’re done.
- Biggest thing is starting smart with tweaks if your joints aren’t happy and checking with your doc so you can actually keep doing this for years.
Why High-Intensity Interval Training Started Working for Me and Lots of Men Over 40
After 40 your body just doesn’t bounce back the same. Recovery takes longer, the old go-hard-every-day plan starts feeling like punishment. That’s when HIIT for men over 40 made sense to me and the guys in our group.
Mike from Texas, 47 now, shot me a message a few weeks back. “Josh, deadlift PR after three weeks on this. Wife keeps asking what I’m taking.” Nothing, just these quick sessions that fit his crazy schedule.
The numbers coming out lately line up. A big review that dropped in January 2026 looked at healthy older adults and found high-intensity interval training improved cardiorespiratory fitness more than steady moderate stuff 1.62 points on VO2 max versus 1.22. Another one from Australia in February 2026 showed HIIT helped folks over 65 drop body fat percentage while actually holding onto their lean muscle. Moderate cardio took a little muscle with the fat. That matters when you’re trying to stay strong enough to play with grandkids someday.
What the Newest Stuff From 2026 Is Telling Us
I read these papers so you don’t have to. Here’s what stood out:
- Heart and breathing power: HIIT can give your VO2 max a solid lift in 12 weeks, often better than grinding out longer easier sessions.
- Fat down, muscle stays: That fresh February study showed only the HIIT group kept their lean mass while trimming fat. The others lost a bit of both.
- Extra burn after: You keep using calories at a higher rate for hours afterward.
- Brain stays sharper: Some work from 2024-2025 tracked guys doing treadmill HIIT and saw better memory-related brain function that stuck around even five years later.
- Overall longevity edge: Short hard efforts like this link to bigger drops in health risks compared to light activity.
We always pair the training with how you eat here at Dad Bod 40 because just moving isn’t enough. Protein around workouts, some carbs for energy, and a couple things from the supplement shelf make the difference between feeling okay and actually seeing the mirror change.
How I Make Sure I Don’t Get Hurt Doing This
I’ve tweaked my back before, so I don’t mess around. Here’s what I tell every guy before he starts:
Talk to your doctor if you’ve got blood pressure issues, old injuries, or it’s been years since you moved much. Go easier at first. During the hard parts you should only squeeze out a few words. Get the moves right before you speed up. Knees talking back? March in place. Shoulders cranky? Push against the wall. Stick to two or three days a week with real days off in between. Warm up and stretch after every time. I learned that one the hard way.
Regular soreness is part of it. Sharp pain means stop and change it up. That’s how you stay in it long term.
The 20-Minute Effective HIIT Workout I Actually Use
This is the one I’ve been sending to Dad Bod 40 readers. Three days a week, not back to back. Whole thing takes about 25 minutes tops.
Warm-Up (5 minutes) March in place, swing your arms around, do 10 easy squats, lift each knee 10 times. Just get loose.
Main Part – 4 Rounds 40 seconds going hard, 20 seconds easy march. Do all six, rest a minute or so, then repeat.
- High-Knee March – Bring knees up (or just march quicker if that’s better for you).
- Bodyweight Squats – Feet about shoulder width, sit back like you’re easing into a chair, stand up through your heels. Chest up.
- Knee or Wall Push-Ups – Elbows at 45 degrees. Wall if you need to.
- Alternating Stationary Lunges – Step one foot back, lower down, push up, switch legs.
- Slow Mountain Climbers – In plank, bring one knee toward your chest steady.
- Plank Shoulder Taps – Hold plank, tap opposite shoulder, don’t let hips twist. Knees on floor if you want.
Cool-Down (3 minutes) Walk around slow, stretch your legs, chest, shoulders. Breathe.
You finish feeling like you did something but not destroyed. That’s what I aim for.
What I Eat and How I Recover at This Age
Before I train I have 20-30 grams protein with some carbs yogurt and berries usually. After, within 45 minutes, another 30-40 grams protein plus carbs. Whey, banana, spinach in the blender.
I try for 7-9 hours sleep. Magnesium at night helps me. Vitamin D if my bloodwork says low, which it usually does. Water all day or the workout feels twice as rough.
Stuff I See Guys Mess Up
Going full speed day one and burning out. Skipping the warm-up and paying for it later. Trying to do this every single day. Your body needs rest more now. Figuring the workout fixes bad eating. It doesn’t.
Frequently Asked Questions
Q: My knees are bad can I still do this effective HIIT workout?
A: Yeah. Just march instead of anything bouncy. You still get the heart and fat loss parts.
Q: When do I start seeing changes?
A: Most guys notice more energy and looser clothes in 2-3 weeks. Real stuff shows up by 6-8 weeks if you’re eating decent.
Q: Can I do this with my regular weights?
A: Sure. I put it on off days or as a quick end to a session when I’m feeling good.
Q: What if I’m starting from nothing?
A: Do two rounds with 30-second work periods at first. Build slow. We all started somewhere.
Q: Do I need supplements?
A: Not required, but protein powder, 5g creatine, and fish oil can help recovery. We check the good ones for men over 40 here pretty often.
Let’s Get It Done
Print this, try the first one, film yourself if you want me to look at form (drop it in the group I actually check them).
You can do this. The dad bod doesn’t have to stay. One effective HIIT workout at a time you’ll feel better, move easier, and show the kids what putting in work looks like.
How old are you? How’d the first round feel? Tell me in the comments. We’ll keep each other going.
Here’s to getting past the dad bod, Joshua Van Founder & Senior Editor, Dad Bod 40
References
- Chu R et al. The effect of high-intensity interval training and moderate-intensity continuous training on cardiorespiratory function in healthy elderly individuals: Systematic review and meta-analysis. Medicine (Baltimore). 2026.
- Rose G et al. Exercise intensity and body composition changes in older adults. Maturitas. 2026 Feb.
- SuperAge. HIIT for Longevity: How Hard You Should Actually Go? Jan 30, 2026.
- Harvard Health. Cognitive benefits from high-intensity interval training may last for years. 2024 (with 5-year follow-up data).
- Additional 2025-2026 reviews on HIIT, muscle preservation, blood pressure, and fall-risk reduction in adults over 40.
