Get fit with GBN: Nutritionist shares the 'best' weekly workout routine to tone legs and burn fat over the age of 40

"Looking to tone up your legs and burn fat, it's important to focus on a workout plan that combines strength training, cardiovascular exercise, and flexibility work," NASM nutritionist and founder www.bio-synergy.uk Daniel Herman said.

Strength training

"Strength training helps build muscle, which increases metabolism and aids in fat-burning. Focus on compound movements that target multiple muscle groups," the expert explained.

Workout routine (three times a week)

Leg Press

Reps: Three sets of 12 to 15

Notes: Adjust the machine to ensure knees are at a 90-degree angle when starting.

Deadlifts

Reps: Three sets of 10 to 12

Notes: Focus on form to protect the back. This can be done with dumbbells or a barbell.

Calf Raises

Reps: Three sets of 15 to 20

Notes: This can be done on a step or flat surface. Hold dumbbells for added resistance.

Step-Ups

Reps: Three sets of 12 to 15 per leg

Notes: Use a bench or step. Hold dumbbells for added resistance.

Squats

Reps: Three sets of 12 to 15

Notes: This can be done with body weight, dumbbells or a barbell. Ensure proper form to protect the knees and back.

Lunges

Reps: Three sets of 12 to 15 per leg

Notes: Perform forward, reverse or walking lunges. This be done with body weight or added weights.

Cardiovascular exercise

Daniel said: "Cardio helps burn calories and improve cardiovascular health. Incorporate a mix of steady-state and high-intensity interval training (HIIT)."

Slimmers can mix and match the below workouts to burn fat during the week.

Cardio Routine (three to four times a week)

Walking or Jogging

Duration: 30 to 45 minutes

Notes: Maintain a brisk pace to keep your heart rate elevated.

Cycling

Duration: 30 to 45 minutes

Notes: This can be done outdoors or on a stationary bike.

HIIT Workouts

Duration: 20 to 30 minutes

Example: One minute sprint followed by two minutes walking; repeat for 20 to 30 minutes.

Swimming

Duration: 30 to 45 minutes

Notes: Low impact and excellent for cardiovascular health.

Flexibility and mobility

"Flexibility exercises help maintain muscle elasticity and joint health, which is crucial as we age."

Flexibility Routine (Daily or after workouts)

Hamstring Stretch

Duration: 30 seconds per leg

Notes: This can be done standing or sitting.

Quad Stretch

Duration: 30 seconds per leg

Notes: Pull the heel towards the buttocks.

Calf Stretch

Duration: 30 seconds per leg

Notes: This can be done against a wall or on a step.

Hip Flexor Stretch

Duration: 30 seconds per leg

Notes: Perform a lunge position and push the hips forward.

Yoga or Pilates

Duration: 30 to 60 minutes per session

Notes: Incorporate a class or home routine focusing on lower body stretches and flexibility.

Nutrition

What we eat is incredibly important when exercising and trying to lose weight as this can help recovery and lead to fat loss.

LATEST DEVELOPMENTS

• Britain's weight loss success stories: 'I dropped four dress sizes after taking control over my cravings'
• 'It's very dangerous!' Expert shares warning about the most popular diet plans
• Over 40s can 'incinerate stubborn fat' and lose weight with 'best' type of exercise

The expert commented: "Focus on a balanced diet rich in lean proteins, healthy fats and complex carbohydrates. Also, follow the below tips.

"Hydration: Drink plenty of water throughout the day.

"Avoid Processed Foods: Minimise your intake of sugary and processed foods.

"Portion Control: Be mindful of portion sizes to avoid overeating.

"Consistency: Stick to the routine consistently for the best results.

"Listen to Your Body: Adjust the intensity and volume of workouts based on how your body feels.

"Rest and Recovery: Ensure adequate rest and recovery to prevent injury and overtraining.

"By combining these elements into your fitness regimen, you can effectively tone your legs, burn fat, and maintain overall health and fitness, even after the age of 40."