The start of our 40s is a critical point in our life. According to Ken Fox, Professor of Exercise and Health Science at Bristol University, it is in the mid-40s when muscle mass begins to decrease and fat deposits begin to build up. This can lead to obesity, diabetes, high blood pressure, heart problems, stroke, and some forms of cancer.

1. Don’t let your metabolism slow down — do BURPEES.

High-intensity cardio stimulates our metabolism, which is more than necessary to motivate after a certain age. So to prevent metabolism deceleration we should do this exercise once or twice per week. Start with one set of 3 reps and add another repetition each time. Don’t stress yourself too much.

Burpees can also be viewed as a HIIT program, which is a type of cardio fitness workout that requires intense movement with not much rest time. It can help burn body fat, especially near your abdomen and stomach. Research even shows that it results in living a longer life.

Some other benefits include a stronger heart and lungs, improved brain function, and a lower risk of heart disease. Plus, you don’t need any equipment to do this exercise, simply use your own body and try to make sure you have enough space in your workout area. You can always add weights if you wish.

For women who want to make this exercise simpler, there are many ways to do this. You can simply skip the pushup and jump part of the regimen. If you want to make it more difficult, make sure you have a bench nearby. Just stand in front of it, and place your hands on it to do a pushup. Then, jump on top of the bench instead of in the air. Repeat these steps.

2. Keep it firm — do SQUATS.

Every woman wants to have a round backside, but even the luckiest ones who had it naturally without any training will start to lose it after the age of 40, thanks to a decrease in muscle mass. Properly done squats (with a straight back and knees right above the feet) can tone your whole body and prevent injury by improving your flexibility.

In addition, squats offer plenty of other benefits for your body. If you’re a busy woman, and you move around a lot, squats can help you lower the chances of an injury, specifically involving the knees and ankles. They can strengthen your bones as well. This is a good exercise, especially for middle-aged women. In your 40s, your muscles tend to become less elastic, so doing squats can help you become more flexible.

3. To fight and prevent back pain — do a PLANK.

Doing this exercise for 90 seconds, 3 times a week, is a great way to tone all the core muscles of our bodies. It strengthens our abs, the muscles of the chest, and the ones surrounding the spine. Our entire midsection tightens and supports our lower back.

Planks literally target almost our entire body — so your whole body may be stronger if you add planks to your workout routine. They improve the strength of your bones, improve focus and concentration, and can help you breathe easier. The core is very important for keeping your spine straight, and it has to be worked on regularly.

You should not skip core exercises because if you neglect them and only work on other muscles, you can get disproportionate and will likely experience injuries after 40. Planks can also fix your posture, get rid of back pain, improve coordination, improve metabolism, and brighten up your mood.

4. Protect yourself from arthritis — push DUMBBELLS.