This 20-minute sprint interval workout is built to boost your metabolism,
burn fat, and elevate your endurance — designed specifically for women over
40 who want efficient, powerful training that fits into their day. Use
whatever equipment you have and get it done.
🔥 WHAT WE’RE DOING:
5-minute warm up | 30 sprint intervals (16s ON / 24s OFF) | 8-minute cooldown
Equipment: spin bike, rebounder, treadmill, elliptical, or just your body
Sprint Interval Training (SIT) is one of the most effective tools for
women over 40 who want to reduce belly fat, boost their metabolic rate,
and improve cardiovascular endurance — in less time than traditional cardio.
Based on the work of Dr. Stacy Sims, this protocol is specifically
structured for women’s hormonal and metabolic needs.
💪 EQUIPMENT OPTIONS:
✔ Spin bike (Michelle’s choice)
✔ Rebounder / mini trampoline
✔ Treadmill or elliptical
✔ Just your body — jumping jacks, burpees, squat jumps
If you’re using your Apple Watch or fitness tracker, set it to High
Intensity Training. Goal: reach zone 5 (over 80% max heart rate) during
each sprint interval.
⏱ CHAPTERS:
00:00 – Intro + Equipment Overview
07:00 – Sprint Interval Training (30 rounds · 16s ON / 24s OFF)
27:45 – Cooldown + Stretch
37:49 – Closing
📌 WHY SIT WORKS FOR WOMEN OVER 40:
According to Dr. Stacy Sims — who specializes in women’s physiology and
performance — sprint interval training is one of the most effective
protocols for targeting visceral (belly) fat in women over 40. The short,
maximal effort sprints create a powerful post-exercise afterburn effect,
spike growth hormone, and support metabolic health in ways that longer,
slower cardio simply doesn’t. Do this 1–3 times per week and pair it with
your strength training sessions — separated by a few hours when possible.
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🎵 MUSIC (licensed via Lickd):
IDGAF (Instrumental) – Dua Lipa | License ID: kaXVEOwm9Yj
Padam Padam – Kylie Minogue | License ID: yQL7pDkPmGD
Blinding Lights – The Weeknd | License ID: 5LZrnXRDZvB
Kickstart My Heart – Mötley Crüe | License ID: 7yPb83791dq
Stressed Out – twenty one pilots | License ID: plqA8lEZw0B
Drift Away – Uncle Kracker | License ID: qP0Wd7YznLX
Strangers – Kenya Grace | License ID: Ov8A7nNBV9n
2 Be Loved (Am I Ready) – Lizzo | License ID: 1w92DgwKV7A
23 – Chayce Beckham | License ID: NwlZAROxMxP
Physical – Dua Lipa | License ID: laqvbJjoq7e
Hallucinate – Dua Lipa | License ID: 67a36OkJqYo
Runaway Baby – Bruno Mars | License ID: LONbJbXjNYD
Music licensed from Lickd:
—
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. Content is for informational purposes only and performed at your
own risk.
AFFILIATE NOTICE: Some links are affiliate links. Purchases may earn a
small commission at no extra cost to you. 🧡
source
🔥 WANT MORE SIT + SMARTER TRAINING FOR MIDLIFE?
Come join me in my app! 💪 Designed specifically for women 40+ with progressive overload strength training, HIIT + SIT, structured programs & more.
👉 START YOUR FREE 7-DAY TRIAL: https://my.playbookapp.io/michelle-briehler
Amazing workout! Love, Loved this workout. 🥰 Please do another one like this with faster music. 😊
Thank you so much. I really enjoyed that sprint. It was exactly what I needed.❤ I’ll be back for more!
Didn’t intend to do this I was watching for future reference and ended up doing the entire thing 🎉
Great choice of music.
Love the Sprints! What should my heart rate get down to on these since the rest time is so short??
Great workout, thank you!!!!!😅
How many times a week should this be incorporated?❤
Kick Start My Heart was a great start!!!
The music took it from drab to fab! 😂 this was a nice change in challenge for the week! Thank you!
Really strong session! Love how efficient and well-structured this is.
Wow, those ad breaks are super annoying 😔
Michelle should collab with Sydney Cummings Houdyshell y'all.
🔥👨🏿🚒
Thank you for this , i have a spin bike, but it's been redundant for a while, whilst following you…
Thank you!! With years of training my knees aren’t so good with running or jumping. This routine helped me participate in sprint interval training in safe manner. Yes!! Also, yes! Love Stacey Simms inspired workouts!! Thanks again!!❤
I love doing spin and I had so much fun spinning with you today! The music was spot on full of electric energy!
❤❤❤
I looked at this workout 3x before I actually did it. I thought, "but I don't have a stationary bike!". I ended up doing it on my rebounder. It took me a bit to get to 165 hr, but I did and it stayed high for most of the workout. I had so much fun dancing and doing my own thing! Loved the music.
thank you for the amazing worout, this is what I needed, my bike was kinda dusty!
This one was awesome as usual, I almost talked myself out of it after the 20 min back and biceps but I didn’t and I feel amazing. My heart rate was at maximum for my age and I feel accomplished and excited for more 😊
sweet playlist!! loved the workout! will repeat tomorrow on rebounder with weighted vest!! 💯💥
I love trying new fitness trends so this was awesome! Would love to see more workouts that use gym cardio equipment also!
One of your hardest yet most rewarding workouts for sure! I try to do it twice a week and I always dread it before and feel so accomplished afterwards! It would be great if you did another one!
I’m a sweaty mess! I loved it ❤. Thank you, Michelle! I would love more workouts like this one.
Please do one on and off the rebounder pleeeaaaassseeeee ❤
WOW WOW WOW! As a 71 year old fit granny, this was awesome! I was hoping for some sprint style workouts! As we age we need to mix it up differently than we were in our 40's . This gets it done and in a pretty short amount of time.I did the first half on my rebounder the second on the floor doing squat jumps and jump lunges. Max heart rate 150. Thanks for your wisdom and hard work! You rock!
Whew 😂😅
What a burn ❤
loved the workout…different experience…used my treadmill…❤❤