Workout Programs

Safe, effective workouts designed specifically for adults 30+

Exercise for Sustainable Weight Loss

Combine nutrition with movement for maximum results. Our programs are designed to be safe, effective, and adaptable to your fitness level and lifestyle.

Choose Your Workout Style

🏠

Home Workouts

No equipment needed. Perfect for busy schedules.

  • Bodyweight only
  • 15-30 minutes
  • Living room friendly
  • Beginner to advanced
Start Home Workouts
🌳

Outdoor Workouts

Fresh air and nature. Boost mood and burn calories.

  • Walking/jogging
  • Park exercises
  • 20-45 minutes
  • Weather adaptable
Explore Outdoor Workouts
🏋️

Gym Workouts

Equipment-based strength and cardio programs.

  • Machines & free weights
  • 30-60 minutes
  • Structured programs
  • Progressive overload
View Gym Programs

Exercise Principles for 30+

✅ DO This

  • Warm up for 5-10 minutes
  • Focus on proper form over speed
  • Include strength training 2-3x/week
  • Rest at least 1 day per week
  • Progress gradually
  • Listen to your body
  • Stay hydrated
  • Cool down and stretch

❌ AVOID This

  • Skipping warm-ups
  • Doing too much too soon
  • Ignoring pain (vs. discomfort)
  • Only doing cardio
  • Comparing to others
  • Exercising on empty stomach
  • Overtraining without rest
  • Sacrificing form for reps

Sample Weekly Schedule

Monday

Home Strength - 30 min

Upper body focus

Tuesday

Outdoor Walk/Jog - 30 min

Moderate intensity

Wednesday

Home Strength - 30 min

Lower body & core

Thursday

Active Recovery - 20 min

Gentle yoga or walk

Friday

Full Body Circuit - 30 min

Home or gym

Saturday

Outdoor Activity - 45 min

Hiking, biking, or sports

Sunday

REST DAY - Recovery & meal prep

Important Safety Guidelines

⚠️ Before You Begin

  • Consult your doctor before starting any new exercise program, especially if you have pre-existing conditions
  • Start at beginner level even if you were active in the past - your body has changed
  • Stop if you experience: chest pain, severe shortness of breath, dizziness, or sharp joint pain
  • Modify as needed - every exercise has alternatives for different fitness levels
  • Stay hydrated - drink water before, during, and after exercise

Ready to Get Moving?

Choose your preferred workout style and start building a stronger, healthier you today!

Home Workouts Outdoor Workouts Gym Programs