The Ultimate Fat Burning Workout Plan For Men Over 40

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

fat burning workout plan
Tired of the same old workouts that just don't work? Are you ready for the ultimate fat-burning workout plan?

Pause for a moment to take an honest look at yourself and establish where you are and where you want to be. This covers two important aspects of shredding fat: your starting point and your overall goals.

Fitness is a very subjective game. If you're serious about weight loss, you need to find what works for YOU.

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you everything you need to know about the ultimate fat-burning workout plan, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.

Everything we do here at the Fit Father Project aims to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.

Sound good? Good. Keep reading to learn the ultimate 5-day fat-burning workout plan!

Here are the 8 BEST fat-burning exercises to help you shed those extra pounds!


The Ultimate Fat Burning Workout Plan

Don’t think of the following structure as a rigid workout plan. It can be flexed to suit any schedule, which will ensure the relevant muscles are worked and rested within the time available.

Day One – Cardio

Each rep should be for 30 seconds at maximum effort and then 30 seconds at an easy pace. Repeat 5 times and then take a 60-second break before moving onto the next cardio exercise.

For example:

man sprinting fat burning workout plan

  • 5 reps of sprinting 
  • 5 reps on the exercise bike or body weight lunges
  • 5 reps jumping rope
  • 5 reps on the stair climber or body weight squats
  • 5 reps on the rowing machine or burpees
  • 5 reps jumping jacks

That’s 30 minutes, but you can reduce the time by reducing the number of reps for each exercise or simply completing just some of the exercises.

Day Two – Upper Body Strength Training

These strength training exercises require gym equipment, but you can adapt them for home use.

Try doing 3 sets of 10-12 reps of each of the following. If you can’t manage 3 sets, do as many as you can and do a little more each day:

dumbbell incline bench press

Day Three – HIIT

High-Intensity Interval Training is a fantastic way to get quick results, and it doesn't take a huge amount of time or equipment.

Simply focus on 20 seconds at a maximum pace with 10 seconds of rest between exercises. Try completing 3 reps of each of the following exercises, rest for 1 minute, and then repeat. This should be a total of 3-5 circuits:

pushups hiit

Day Four – Lower Body Strength Training

You've focused on your upper body. Now it’s time to do your lower body. Many of the exercises in this fat-burning workout plan use both upper and lower body muscles, but narrowing in on the legs will really burn some calories and get the juices flowing.

calf muscles Try doing 3 sets of 10-12 reps of each of the following:

Day Five – More cardio

It’s a great idea to finish your workout week with some steady-state cardio. This means putting 30-60 minutes aside and choosing an activity that keeps your heart rate between 110 and 140 bpm.

running for weight lossRunning, cycling, swimming, or even fast walking can do this.

It should be noted that you won’t burn as many calories as you do with HIIT-style cardio, but low-intensity cardio has been shown to help lower stress levels in addition to many other benefits.

That’s why it’s a good idea to include one session a week.

When doing this exercise, you should be able to maintain a conversation that ensures you’re not overdoing the effort and ruining the benefits.

The other 2 days should be rest days, but they don’t need to be next to each other.

The Perfect Fat Burning Workout Plan

Let’s get one thing straight, adopting the latest fad diet plan can help you lose weight, but it’s not a long-term solution.

A great fat-burning workout plan involves several key elements.


power of positivityThe most effective approach to achieving anything is to believe you can do it. To apply this to your fat loss goal, simply visualize yourself every morning as the woman you want to be.

It’s an incredibly effective technique used by hundreds of top athletes around the world.


You already know your beauty sleep is important, but you may not realize that your body regulates your hormone levels when you sleep. This helps you to feel fuller during the day and reduces your appetite.

To ensure your hormones are balanced, you need to get between 6-8 hours of sleep every night; it will help you to achieve your fat-shredding goals.


perfect plate fat burning nutritionIf you've looked at the fad diets, it’s fairly obvious that reduced calorie intake results in fat loss, no matter how slow.

But, simply reducing your food consumption won’t necessarily give you all the nutrients your body needs; and it may not give you enough energy to complete the workouts that will really make a difference to your fat-shredding abilities.

Try a simple approach to food. Reduce your plate size and use the Perfect Plate method; it will give you all the nutrients you need.

Discover the Types Of Exercises You Should Be Doing

The most common conception is that weight loss is a result of cardio exercise. That’s things like running, cycling, swimming, or using the elliptical trainer.

These types of exercises will help you to burn calories, which alongside a calorie deficit, will help you to burn fat.

While cardio has its place, you’ll find that strength training exercises are generally more effective at burning calories.

In fact, strength training increases your metabolism and does build lean muscle, which will help you to burn more calories.

Here are the types of exercises you need to be doing:

  • Strength training
  • HIIT – short bursts of high-intensity cardio movements.
  • Steady-state cardio

A mixture of all these types of exercises will keep your body guessing, improving the effectiveness of your exercise, and ensuring faster results.

How Often and How Long Should You Train for?

The best approach is to train every day. But the amount of time you train for will depend on the time you have available. Having 30 minutes a day is the ideal target. But if you only have 10 minutes, then make it a HIIT day and really make it count.

man resting after doing the ultimate fat burning workoutHowever, it is important to give muscles time to rest and recover. In practice, this means exercising different muscle groups each day, allowing the worked muscles 48 hours to recover.

Recovery time is important because it reduces the likelihood of injury and helps lean muscles become stronger. Thus, ensuring a higher resting metabolism and a greater rate of fat burning.

Training needs to fit into your current timetable, which will make it easier to find the time for it and see the desired results.

Boosting The Results Of Your Workout Plan

Once you start exercising, it is easy to see the benefits and feel the desire to do more. This is partly because exercise becomes a habit, which means it gets done whether you feel like doing it or not.

Of course, the fact that the effects of a good diet and fat-burning workout plan are visible is going to help anyone to work out more often.

man and woman doing the plank oblique crunchesBut, the human body is very good at adapting to a myriad of different circumstances and situations. To get consistent results, it’s essential to keep pushing the limits of your body.

Doing this is easier than you think.

Simply make sure you have plenty of different exercise routines and that you mix them up on a regular basis. The more unpredictable the schedule and the exercise routine, the harder it will be for your body to predict and prepare for it. This will boost the results.

In addition, when completing strength training exercises, it is essential to take on extra resistance when you can. The more muscles are pushed, the stronger they will get.

As already explained, this doesn’t mean you’ll get bulging biceps. What it does mean is better calorie burn and faster weight loss results.

The fact that you’ll feel fitter, look better, and be healthier is simply a bonus!

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using Fit Father Project to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a fat-burning workout plan.

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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