You may not know this, but I coach clients over 40 using what I call the 3R Method:
It’s like HIIT, resistance training, and cardio had a baby — but without the joint pain, burnout, or boredom.
I started using this with one of my long-time clients. When we first met, he was spending an hour a day on the elliptical, 3-4 days a week… and wasn’t losing any weight.
He was frustrated. Rightfully so. The elliptical said he was burning 900 calories.
But that number? 🤥
A University of California study found the elliptical overestimates calorie burn by 28%.
The treadmill?
13%.
Even HIIT — which can torch calories long after you're done — starts to beat you up as you get older. It’s just not built for joints over 40.
Same for most high-intensity DVDs (ugh, burpees).
So what is the best kind of cardio when you're over 40?
Short. Strategic. Joint-friendly.
Done in under 10 minutes.
Movements > Machines
Active recovery > Standing around
Low to no impact = Lower cortisol (aka the fat-storing hormone)
Varied tempo = More muscle fibers = More burn
And when you plug these short 3R-style workouts at the end of your regular
routine, it’s a fat-loss finisher that:
> Targets stubborn areas
> Busts plateaus
> Lets you be a little more flexible with your food ;)
Want some of the best ones I’ve ever put together?
Here’s 100+ finishers designed exactly for this:
👉 100 ways to do cardio without doing
“cardio”
Just ask any of my clients who started these short bursts...
And yes, I had to ask Siri how many pounds is 6kg lol.
That’s 13 pounds in 5 weeks — without dieting more.
You’ll wonder why no one taught you this sooner.
Mikey