We all know wisdom isn’t the only thing that comes with age. Our bodies change, too. But some of the things women associate with the tip over 40—muscle loss, a slowed metabolism, stubborn fat, lower energy—don’t have to be your destiny. There are plenty of ways to maximize your results.

What follows is a high-intensity workout and training guide for lasting fitness. Former IFBB Fitness Olympia Champ Monica Brant has crafted a full-body circuit that targets hard-to-sculpt areas with strength exercises, plyometrics, and lateral and forward/backward moves that prime every muscle. Follow it along with advice from top fitness experts on how to keep your metabolism fired up at any age.

TIP: For better results in muscle definition, train at your highest intensity twice a week. Your muscles will thank you later.

Perform this entire workout (including cardio) as a circuit.  

Beginner/Intermediate: Repeat 2-3x 

Advanced: Repeat 4x 

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