Jump Rope
If the last time you held a jump rope was in grade school, it’s time to get back into the swing of things. This calorie-busting workout can burn up to 318 calories (for a 140-pound woman) every 30 minutes—and your heart isn’t the only muscle that’s working hard.
Jumping rope is a full-body workout. It fires up your quads and glutes to help you explode from the ground, and engages your core to keep you upright and stable as you land back down. Jumping rope also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists.
“Jumping rope is a great way to burn calories while improving cardiovascular health, all-over-toning, and coordination, and it will help build power while lowering your risk of injury,” Dorset says
Strength Training
Strength training can help you build lean muscle mass and rev up your metabolism, which starts to slow down once you hit your 30s. “The more muscle you have, the less fat you have since your metabolism runs higher,” Ryan says. “A higher metabolism leads to more calories burned and more fat lost.”
Resistance training also helps prevent osteoporosis. According to Wolff’s law, bone grows in response to the forces that are placed upon it. So if you lift heavier, your bones grow stronger as a response. “It also works on force production to maintain shoulder, hip, and spine strength, which enables your whole body to lead to a healthier life long into your later years,” Ryan says. Deadlifts, anyone?
TRY a basic dumbbell circuit: Pick up one dumbbell and complete 10 squats, 10 dumbbell rows per arm, and 10 of any push-up variation of your choice. Move right into the next exercise as you finish the reps. Do 3 rounds. Rest for 1-2 minutes in between each round. To make it more challenging, increase the weight of the dumbbell or use two.