Training at your local stadium can give you a lot of extra options.
Chad Baker/Jason Reed/Ryan McVay/Photodisc/Getty Images
There are several different ways you can use bodyweight workout routines once you're over 40. Men can use a combination of these styles of workout, or you can pick the one that suits you best and just use that. Bodyweight workouts rely on resistance, and are very effective for building strength, endurance and overall fitness. They can even help you lose body fat and increase your lean muscle mass.
Crush an AMRAP
AMRAP, or "As Many Rounds As Possible" is a fun and challenging way to train. You choose a handful of exercises, then do as many rounds as possible in a set time frame. For example, a great AMRAP workout would be to do as many rounds as possible in 20 minutes of the following: 20 pushups, 20 air squats, 20 burpees, 20 sit-ups, 20 jumping jacks and 20 walking lunges. Record how many sets you got through, then the next time you do the workout, aim to add at least one extra set so that your fitness is always improving. You can do workouts like this three to four times per week, but be sure to allow yourself a day to recover between them as AMRAPs are very demanding.
Work the Circuit
Circuits are similar in structure to AMRAPs, but they don't have the time limit. Pick the exercises you want to do, then decide how many sets you are going to perform. For example, you might decide to do five sets at 20 repetitions of each exercise. So your workout might look like this: five rounds of 20 mountain climbers, 20 hyperextensions, 20 pushups, 20 depth squats, 20 single-leg deadlifts and 20 tricep dips, completed at your own pace. Circuits are not quite as intense as AMRAPs and are a good option when you have plenty of time to work out. You can do workouts like this three to five times per week.
Follow the Sequence
Sequence workouts are much more linear than AMRAPs and circuits. You simply choose 10 to 15 exercises and then work through them from start to finish, not repeating any exercise during the workout. For example, your workout might look like this: 20 pushups, 20 air squats, 20 sit-ups, 20 mountain climbers, 20 burpees, 20 hand walkouts, 20 star jumps, 20 walking lunges, 20 single leg deadlifts, 20 side stars, 20 hyperextensions, and a 60-second plank. You can do workouts like this three to five times per week.
Go for the HIIT
HIIT, or High Intensity Interval Training, is a highly effective method of training, both for fat loss, muscle growth and improvements in strength and endurance. To do a HIIT workout, you work very hard for a set period of time, while taking regular rests throughout the session. A very popular method of HIIT is the Tabata sprint: Sprint as fast as you can for 20 seconds, then walk for 10 seconds, then repeat this sequence eight times. If sprinting isn't an option, you can replace it with a challenging exercise like burpees or mountain climbers. HIIT is very demanding, so start with two workouts per week. If you are using HIIT as your only form of exercise, don't go beyond four workouts per week, so that your central nervous system and musculoskeletal system have plenty of recovery time.