Ditch the Dad Bod: 5 Killer Workouts for Guys Over 40 to Get Ripped

Ditch the Dad Bod: 5 Killer Workouts for Guys Over 40 to Get Ripped

Alright, brothers, let’s get down to brass tacks and ditch the dad bod for good! For guys over 40, turning that soft belly into a chiseled, badass physique is 100% doable, and I’m stoked to lay out the roadmap. Welcome to Dad Bod 40! My name is Joshua Van, the founder of Dad Bod 40, and this is where I share my passion for men’s health and fitness as well as nutrition, supplements and workouts to help other men over 40 optimize their health and fitness levels. In this article, we cover 5 of the best workouts for men to lose fat, build muscle, and make you feel like a freaking rockstar. Whether you work out at home or in the gym, these workouts are for healthy dads who want to get shredded but don’t have time to spend hours in the gym doing boring workouts. Let’s kick that dad bod in the ass and get started!

Key Takeaways

• Guys over 40 can totally get ripped with smart, quick workouts for guys that fire up your metabolism and pack on muscle.

• The fitness king for over 40 is lifting weights to burn fat and produce natural testosterone.

• Home workouts like HIIT and bodyweight moves are perfect for healthy dads juggling work and kids.

• Mix fat loss exercises with a protein-heavy diet to crank up muscle building and kiss the dad bod goodbye.

• Stick with it and keep pushing harder to lock in those gains for fitness over 40.

Why You Gotta Kick the Dad Bod to the Curb

Hitting 40 doesn’t mean you’re stuck with a dad bod that pesky gut and fading muscle. As guys over 40, we’re up against testosterone dropping about 1% a year after 30, a slower metabolism, and wild schedules with work, kids, and life’s chaos. But here’s the truth: strength training and killer workouts for guys can flip that script, giving you energy to burn and a body you’re proud to show off. At Dad Bod 40, we’re all about helping healthy dads look jacked, feel strong, and chase their kids without huffing and puffing. These five workouts for guys are built to torch fat, build muscle, and fit into your crazy life, whether you’re sweating at home or hitting the gym.

Workout 1: HIIT to Burn Fat Like Nobody’s Business

If you want to melt fat fast, HIIT (high-intensity interval training) is your ticket. This fat loss beast hits you with short, all-out bursts followed by quick breathers, spiking your heart rate and burning calories even while you’re kicking back on the couch. A 2024 study in the Journal of Strength and Conditioning Research says HIIT smokes jogging for blasting belly fat in guys over 40.

How to do it: No gym? No sweat. Try this 20-minute home workout:

• Burpees: Go all-out for 30 seconds, catch your breath for 30 seconds.

• Mountain Climbers: 30 seconds full tilt, rest 30 seconds.

• Jump Squats: 30 seconds, rest 30 seconds.

• Push-Ups: 30 seconds, rest 30 seconds. Repeat 5 rounds, 3 times a week. This’ll set your dad bod on fire and level up your fitness over 40.

Workout 2: Full Body Strength to Stack Muscle

Weight training is the real way to build muscle and kick dad bod to the curb. Lifting heavy gets your testosterone going, it packs on lean muscle, and it keeps your metabolism burning calories all day long even when you’re sitting on the couch. In a 2025 article from Men’s Health, they recommend compound movements like squats and deadlifts to help men over the age of 40 make the most gains in the least amount of time.

How to do it: Hit the gym or grab dumbbells at home for this 40-minute routine, 3 times a week:

• Squats: 3 sets of 10 reps (barbell or dumbbells, keep it tight).

• Bench Press: 3 sets of 10 reps (dumbbells or barbell for chest power).

• Bent-Over Rows: 3 sets of 12 reps (hit that back for a V-shape).

• Overhead Press: 3 sets of 10 reps (build those shoulders). Rest 60-90 seconds between sets. Keep your form solid and slowly up the weight for muscle building. This is pure gold for healthy dads aiming to get ripped.

Workout 3: Resistance Band Blast for Home

Got no gym? Resist the urge to make excuses. Resistance bands are inexpensive, easy to store, and can provide an effective home workout for building muscle and torching fat. In fact, one study published in the journal Sports Medicine in 2023 reports that resistance bands are as effective for muscle building as lifting weights in men over 40. At Dad Bod 40, we’re fans of resistance bands for the health-conscious dad in a pinch for some quick and effective workouts.

How to do it: Snag some bands and crush this 30-minute circuit, 3 times a week:

• Banded Chest Press: 3 sets of 12 reps (anchor to a door).

• Banded Rows: 3 sets of 12 reps (pull those lats hard).

• Banded Squats: 3 sets of 15 reps (loop band above knees).

• Banded Shoulder Press: 3 sets of 12 reps.

• Banded Bicep Curls: 3 x 15 Rest one minute after each circuit, repeat 4 times. This is how to properly strength train OVER 40…GO!! !

Workout 4: Bodyweight Burner for Crazy-Busy Dads

When life’s a madhouse, bodyweight workouts for guys are a lifesaver. They build strength, boost mobility, and torch fat, all from your living room. A 2024 Fatherly piece raves about moves like bear crawls for healthy dads needing real-world power.

How to do it: Rock this 25-minute home workout, 3-4 times a week:

• Push-Ups: 3 sets of 15 reps (knees if you’re just starting).

• Bodyweight Squats: 3 sets of 20 reps (keep your chest proud).

• Plank Hold: 3 sets of 30-60 seconds (lock that core tight).

• Lunges: 3 sets of 12 reps per leg.

• Bear Crawls: 3 sets x 20 seconds (crawl across the floor). Rest 30 sec between exercises, 1 minute between rounds, x 4. Great fat loss and fitness for over 40’s.

Workout 5: Core Shredder to Carve Your Abs

Want that dad bod gone? Let’s get shredding. Having a strong core helps with better posture, helps prevent injuries, and can give you abs you’ll want to show off. Stroops released a guide in 2023 that recommends the bicycle crunch for men over 40 to help shape abs and obliques. Combined with a diet rich in protein, this can lead to great fat loss.

How to do it: Hit this 15-minute core workout, 3 times a week:

• Bicycle Crunches: 3 sets of 15 reps per side (slow and steady).

• Plank with Leg Lifts: 3 sets of 30 seconds (lift one leg at a time).

• Russian Twists: 3 sets of 20 reps (grab a dumbbell or water jug).

• Mountain Climbers: 3 sets of 30 seconds (go fast and fierce).

• Hanging Leg Raises (if you’ve got a pull-up bar): 3 sets of 12 reps. Rest 30 seconds between exercises, repeat 3 rounds. This’ll sculpt your abs and help healthy dads get ripped.

Fuel Up with Food and Habits

Exercise alone won’t make the dad bod go away. According to an article in the October 2025 issue of Men’s Health, men over 40 need between 1.5 and 2g of protein per kilogram of body weight per day for optimal muscle growth. So load up on chicken, fish, eggs, or a protein shake. Avoid empty carbs, a 500-calorie deficit, and drink half your body weight in ounces of water to stay hydrated and prevent you from snacking. Get 7-8 hours of sleep to control cortisol (a hormone that causes belly fat) and relax with some deep breathing or a short walk. These habits will supercharge fat loss and fitness after 40.

FAQs

Can guys over 40 really get ripped?

YES! Gain Muscle After 40 As long as you are consistent with strength training, eating a high-protein diet, and taking advantage of best workouts for men such as HIIT and heavy weight training, getting shredded after 40 is 100% possible. Men lose testosterone as they age, but lifting weights will naturally increase it.

Do I need a gym to lose the dad bod?

Heck no! Home workouts like bodyweight circuits and resistance band routines are just as good for fat loss and muscle building, perfect for busy healthy dads.

How often should I hit the workouts to get ripped?

Aim for 3-4 workouts for guys a week, mixing strength training and HIIT. Rest days are key for recovery in fitness over 40.

What’s the best diet for fat loss after 40?

Load up on lean proteins (1.5-2g/kg body weight), veggies, whole grains, and healthy fats. A 500-calorie deficit daily drives fat loss without killing your vibe.

Why trust Dad Bod 40 for fitness tips?

I’m Joshua Van, founder of Dad Bod 40, with 15 years of fitness know-how and a passion for helping healthy dads get ripped. We lean on legit sources like Men’s Health and Journal of Strength and Conditioning Research for rock-solid advice.

References

• Men’s Health, “Say Goodbye to Your Dad Bod With This 4-Week Workout Plan,” January 24, 2025.

• Eat This, “5 Floor Workouts To Slim Down Your ‘Dad Bod’ For Good,” April 5, 2024.

• Stroops, “Father’s Day: 6 Core Exercises to Shed the Dad Bod,” June 15, 2023.

• American Sport and Fitness, “6 Workout Ideas to Go from Dad Bod to Ripped Bod,” September 7, 2023.

• Tru Grit Fitness, “How To Get Rid of the Dad Bod For Good: 5 Fitness Hacks,” May 18, 2022.