Ab HIIT Bodyweight Workout for Home for Women Over 40 [CARDIO + CORE]

Try this awesome fat-burning cardio that combines HIIT with a focus on the abs. Lots of variety, so we hit all the ab muscles, with options shown if you can't do a plank or any high-impact moves.
So, if you're a beginner, or if you have a hard time getting your hands to the ground have a chair nearby for one of our moves. Other than that no equipment is needed for this bodyweight ab HIIT workout.
3 x 30sec
Squat heel tap
Double leg to single leg v-sit
Squat thrust
Leg lowering
Lunge & kick
Plank to shoulder, hip & toe tap
Lunge & kick
Suo iso-hold with oblique crunch
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"26-Min Stretching & Mobility Workout for the Over 40 Body"
• Recovery Workout to I...
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• How to Create a Workou...
"Returning Back to Exercise After COVID for Women Over 40"
• How To Return Back to ...
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#fearlessandover40 #fitover40 #strongover40 #fierceover40 #fittips
/ fitnesswithpj

[@FitnesswithPJ]

⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

[@harmony1211]

Hey PJ Day 11 done! Yea! I am sweaty but I notice my bpm was not as high as yesterday! Looking forward to Lucky day 12! Thanks this was fun! I wish I could do lunges lol!

[@emilycolby5629]

Day 11 done! When people ask what. you do tell them you are an awesome youtube fitness trainer and they should subscribe!😘💪🏼. Love ya PJ

[@janaross8186]

Seems innocent...it's not! Amazing and fast burn. Loved! Oh, and when people ask what you do for a living, PJ? The answer is change lives for the BETTER!!!!!!

[@FitnesswithPJ]

😘🙌

[@charmaineroberts2]

Preach on PJ! This choir member loves what you say and how you teach! 💜

[@FitnesswithPJ]

Thanks so much, Charmaine!

[@donnalister1244]

Loved this short, but intense workout. See you tomorrow morning. PJ, I live south of Ottawa,so, yes, come have a glass ( or more) red wine ( sorry, that’s all we have), &, if we can still function, watch my position/ posture.

[@helenjoynes9026]

I love days like this when I am not feeling it,then I press play and PJ chases it away 👍

[@FitnesswithPJ]

Woo hoo!! Love it.

[@alsci2489]

I have seen more results lately from your workouts than I ever have from running 🏃‍♀️

[@FitnesswithPJ]

Yessss, I love hearing that Ali!! 🔥🔥🔥

[@robynparker5845]

Day 11 done and another nice one PJ...You can preach away lol I had a flash back to my gym years they would give you 10 exercises to do for 6 weeks! You would up your weights BUT sooooooo boring so I used to ask my gym trainer for a new program every week haha Love your variety we think the same :P

[@FitnesswithPJ]

Hahha sounds like it!!

[@padawnie]

This was a great sweaty warmup before I get some gardening done! This is better than gardening though!!! You just keep on preaching/teaching 👏😍

[@FitnesswithPJ]

Yes! Thank you! 🧡

[@TillyJK]

PJ this was yet again Amazing !!!! I totally fell in love with your work outs!!! I did a 15 minute biceps and triceps after this one, totally shaking right now! Love it!!!! FYI; your workouts are the first ones that don’t cause me any pain in my joints!! I suffer from RA so I’m thrilled to have found you!!!!!🤩❤️

[@FitnesswithPJ]

Awesome. That is so great to hear, Tilly!

[@puzzledpets]

This time around the up / down nature added something special!

[@FitnesswithPJ]

Yay!! 😁

[@maryvanbaal6675]

Wow, in that short time you worked us really hard & didn't have much time to chat other than tell us what was coming up next. Yes, your brain must have been a-buzzin' at that speed. Thanks for that workout!

[@FitnesswithPJ]

You're so welcome, Mary!

[@jennyeverard5952]

Day 11 done. Quick, sweaty, fun!!😅

[@angelamusick8313]

I didn’t want to press play this morning. I pressed play and got an amazing workout! Thanks again!

[@FitnesswithPJ]

Fantastic! YOU did it 🙌👏

[@karenhayler4158]

Three words. Short and sweaty. Loved it even though my arms are screaming from yesterday's workout 😜

[@FitnesswithPJ]

Go Karen!! You rock 👏

[@StiofaininIreland8168]

Yyyyeeesssss .....wow thank you PJ still on a high from the EMOM I LLLOOVVEEE EMOM lol but this has me sweaty Betty like yesterday 😅 But just to say I completely agree on changing up your exercise and challenge the body everyday that I do agree on for me if I didn't I get bored and move on to something else and as they say change is good consistency is KEY. like you say I got heavier weights to challenge myself and lol 😆 I'm challenged but they will be my challenge until I get use to them then I'll go again Thank you PJ Lots love Steph 🇮🇪

[@FitnesswithPJ]

👏💥👊

[@louisacowie4263]

Thank you PJ for another quick and sweaty one!! Yay I’m one day away from completing the 12 days of Christmas!🎄

[@FitnesswithPJ]

Awesooome. You've got this, babe!

[@yvetteneisser8650]

It was tough, but quick! :)

[@flora6465]

Fast, furious, and fun! 😁

[@FitnesswithPJ]

Great job 👏

[@theresaargie1688]

This was perfect to do before a strength workout. Now I gotta find a strength workout...thats easy on the knees!

[@FitnesswithPJ]

Remember go to your own range of movement! Never go to the point of pain! 😊

[@christine1962ful]

Love this! It was so much fun! Sweaty and doable! Would love a challenge with body weight only for when I'm away from home in the future. Keep being you, you're awesome!🥰

[@FitnesswithPJ]

Yay Christine! Plenty of 'no equipment' workouts at my channel 🙌 😃

[@hopecooper_4kids]

Whoa, fast and sweaty. I admit I had to pause you a couple of times just to get up and down. LOL. Loved the insights at the end about why changing things up is good. Thanks for these great workouts. Let’s go!

[@FitnesswithPJ]

Great job Hope! Having to pause a couple of times is PERFECTLY OK! ✅ 😃

[@rousebear]

Really challenging workout. Those lunge leg kicks require some balance lol!

[@FitnesswithPJ]

They sure do! Go Cindy! 🙌

[@puzzledpets]

Really enjoyed this one - some variations on moves I knew already but an excellent short sharp burn for a Monday morning in the UK. Thanks PJ!

[@gracelagrue4327]

I actually did day 12 first and just finished this one, day 11 and have now completed the 12 Day Challenge!! Yay me!!

[@FitnesswithPJ]

Nice job Grace, way to go!!

[@georgiecameron4007]

Day 11 done ✔️ loved this short but sweet workout pj 👍

[@abigailsandham]

Loved this quick sweaty number. My muscles are still aching from the previous strength workouts and this aided with flushing them out. Bring on day 12 another strength workout whoop whoop. X

[@Randi-i1q]

LOVE IT some new moves too Love It !!!

[@lisas8767]

You are simply wonderful PJ! I look forward to seeing you every single damn day!!👍🏻🤸🥳

[@FitnesswithPJ]

😘😘

[@jennydawson1281]

Morning from a sunny UK ,I'm ready for mondays new workout but usually workout in the morning so will be a day behind. ,just couldn't miss a day .

[@FitnesswithPJ]

That's great! You rock Jenny! ☺️

[@nereti1303]

This is my first of your routines and I'll be back for more

[@FitnesswithPJ]

So glad to hear, Nereti! Thanks for being here! 💪

[@barthjanice4716]

Great combos working abs and cardio in only 30 minutes! TY again PJ for mixing it up and making it never boring or predictable.

[@maryrosekiomall565]

wonderful workout for a cold morning in Melbourne. Thank you PJ. You make my day! x

[@FitnesswithPJ]

Hey there MaryRose from downunder! So glad you loved it 😍

[@dr.sherrispeaks]

Power power power!

[@FitnesswithPJ]

💪 💪 💪

[@scipioniljw]

day 11 done in this heat was so sweaty but loved it

[@kandyestep2649]

you totally crack me up, love the commentary at the end about what you tell people what you do.. Been enjoying the 12 days series, thanks for putting it together :)

[@FitnesswithPJ]

Always happy to put a smile on someone's face!

[@georgiecameron4007]

Thanks for treating me to this short sweet sweaty workout again pj its so good 👍

[@FitnesswithPJ]

🥰

[@mariletz]

Did this after a too-long day at work… so glad I did; melted the stress away. Thank you PJ from one of your KZbin/ Patreon/ OFF peeps in Oregon 🌲🇺🇸☃️🙌🏽

[@FitnesswithPJ]

Wonderful!!

[@sues6746]

These are going by so fast! Great HIIT 🥵

[@FitnesswithPJ]

Awesome! Time flies when you're having fun!

[@dylonwarren1008]

I stumbled across Fitness with PJ a week ago and started doing the 12 days of Christmas a few times/week. You makes me chuckle during the work outs, as I am sure we must be the same age/era and sense of humour, lol.....I enjoy your workouts. Just as I am thinking, OMG!.....we are done! Thanks and Merry Christmas PJ. This is not Dylon, but Eileen (his mom, can't get it out of his name)

[@FitnesswithPJ]

Haha, thanks for being here Eileen!! Merry Christmas to you too!

[@sandyrock8877]

Did this one with a cast on my wrist! Lol. At least I can do something! Thanks!

[@FitnesswithPJ]

Awesome Sandy! Of course you can do it! 🙌

[@nikischuck5856]

Awesome PJ - this was great, am doubling up today...wish me luck!

[@FitnesswithPJ]

Never an easy feat, but you've got this!

[@boak9642]

Nice start to April and the weekend. Thanks PJ!

[@FitnesswithPJ]

Beautiful! have a great weekend! ☺️

[@jeangreaves3912]

Fast and intense........ feels good though.

[@FitnesswithPJ]

👏💥

[@pattycraig7170]

I almost decided to make today a recovery day - glad I didn't! I needed this 😍

[@fayemcdonnell7288]

Still an epic workout a year later!… shame I cannot remember what my performance was like last Xmas when I did this to know if I’ve improved 😂😂 brilliant kick butt session - LOVED it

[@FitnesswithPJ]

I'm sure you have improved Faye! You are smashing your workouts! 😃 💪

[@evelynbailey6208]

Quick, sweaty and great mix of moves !

[@FitnesswithPJ]

Thanks, Evelyn!

[@janineballesteros5470]

Day 11 done...now recoup onto day 12

[@FitnesswithPJ]

Well done!!

[@SISI-q1l]

Another great workout, love them all PJ. Don't see how you could be more effective.

[@FitnesswithPJ]

Aw, that's very kind Sandra! Thanks for being here!

[@lesliefreedman9585]

Almost done pj. I was off sick for a week omg. Cheers

[@FitnesswithPJ]

Welcome back! Take care while you fully recover! 😃

[@mariadefatimafatima8077]

Day 11 >> done Ouiiii

[@FitnesswithPJ]

You've got the Maria! 🙌

[@jillnewkirk947]

This is one of my favorite ab workouts! Thanks PJ

[@FitnesswithPJ]

Yay Jill! ☺️

[@maryannbarra6819]

WhooWhoo!! Day 11 is DONE!! That was a short, sweet, sweaty workout! Thanks, PJ!!!

[@judypray4311]

so easy to follow and so sweaty!

[@FitnesswithPJ]

Gotta love it!! 🔥👏

[@carolinelegg6110]

Oh my goodness!! What a great workout

[@FitnesswithPJ]

🤩

[@debbie5451]

Great workout! Thank you for rthe reminder about the squat thrust - emphasis on the squat. It's easy to forget and round the back! Thanks PJ!

[@FitnesswithPJ]

Absolutely!!

[@jillnewkirk947]

Day 11 was awesome!

[@FitnesswithPJ]

Glad you thought so, Jill!

[@mariadamato9740]

I did it! All caught up. Looking forward to day 12! Thanks PJ for all the great advice and for caring so much about us. We ❤️you !

[@tereseisaacson6392]

loved the sweat sesh! thank you!

[@FitnesswithPJ]

Glad you liked it!! 😅 🙌

[@evawhite3268]

Another great varied workout with your great energy. Thanks PJ x

[@FitnesswithPJ]

Glad you enjoyed it!

[@gret1234]

This was great!! Love your workouts PJ! I love that you break it down and give us options and tips. Thank you!

[@FitnesswithPJ]

At our age, we need 'em!!

[@jburwinkel]

I have osteoporosis, so I had to make a lot of modifications to this one. I muddled through!!

[@FitnesswithPJ]

You have the tools to make it work for you!! 🙌

[@marygartrell5277]

PJ another great workout! I have been working out with you for a while and I agree you have to mix it up I love the variety. Thank you again!

[@FitnesswithPJ]

You know it Mary! 😃

[@eileenwilliams4894]

quick, but effective!

[@FitnesswithPJ]

For sure! 💪

[@staceyraymond7682]

Wow, that’s was hard 😅

[@robynfenson8873]

enjoyed this!

[@flora6465]

Still lovin' this one - thanks PJ!

[@FitnesswithPJ]

🥰🙏

[@heatherlawrence7408]

I must say your work outs are tough but great 👍🏾 😓

[@FitnesswithPJ]

Perfect Heather, that's what I like to hear! 🙂

[@Balletpro1]

Thanks for another great routine!!!! These "old" bones didn't mind the up and down as much as say 6 months ago!!!! Looking forward to day 12!!!!! :}

[@FitnesswithPJ]

Awesome!!! So good to hear!

[@annetterasmussen629]

Loved it!!

[@anneschoendorf6840]

Loved this and your advice! Thanks PJ!

[@FitnesswithPJ]

😘

[@lisadodd7000]

Love it!

[@angharadgaylard2565]

Needed this today! Thanks 😁👌

[@FitnesswithPJ]

No problem 😊

[@loriuntermeyer1207]

Loved it, short and sweaty !! THANK YOU PJ !!

[@rebeccacass5555]

Loved this quick one. Thx PJ

[@FitnesswithPJ]

Glad you enjoyed it Rebecca!🤗

[@skanji888]

Would love to do, but what to do if have knee issues and can't do squat type movements?

[@jburwinkel]

I have to admit that I felt really klutzy trying to do this work out. It was good, but I just wasn't feeling the love as much this morning. I did make it through and that's what is important.

[@FitnesswithPJ]

Absolutely...we all have those days!!

[@eileenwilliams4894]

fabulous!

[@FitnesswithPJ]

💕

[@carolineboyd7854]

Made it to day 11! This was an intense workout. Thanks so much!

[@FitnesswithPJ]

You're so welcome, Caroline!

[@michelleelizabeth299]

Great workout PJ! I love that you keep your workouts interesting and that I can continue to challenge my body :)

[@FitnesswithPJ]

Thank you for the continued support, Michelle!! It means a lot. You comment every single video...so sweet.

[@marytomsic7784]

kale and air 😋🤣

[@FitnesswithPJ]

😂 😆

[@jburwinkel]

This was not as good for me today. The up and down is difficult and I still felt really klutzy doing it.

[@FitnesswithPJ]

Oh! Yes getting up and down a lot can be like that - and some days can be harder than others too. Hopefully tomorrow's will be better for you 🥰

[@funnybunny1540]

Only one day left of the 12 Days of Christmas Challenge 😢

[@jennydawson1281]

Morning my abs are still sore from yesterday! I'm a midwife so you can guess what people tell me about ! Oh and when you come and find me for a drink I'll have a gin and tonic !

[@FitnesswithPJ]

Oh! I can imagine the stories you hear!!! Gin and tonic it is! 🤗