Losing weight after 40 is not as hard as you think. Although strength-training is key, how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle.

The secret is targeting a specific type of muscle fiber called type II, or fast-twitch, that’s responsible for bursts of speed and power. This type of muscle, like the name implies, is faster as well as denser, a combo that may yield quicker results.

These essential fibers, however, are the first to go as you get older (even if you’re active) because most workouts don’t target them. If you don’t use them, you lose them. Fortunately, there’s an easy antidote: speed. Lifting weights faster recruits more muscle and increases calorie burn by about 32%. That’s 72 extra calories per workout—the amount you’d burn walking a mile!

The best part: you may feel stronger after just one workout. Combine the moves below with your regular cardio routine and healthy eating plan—and get ready to firm up your toughest trouble zones for good. Perform 3 sets of 8 reps of each exercise in the order listed, resting 30 seconds between sets, then repeat the entire routine one more time.

1. Slingshot Squat (firms butt and legs):

Slingshot Squat

How to:

  • Stand on band with feet shoulder-width apart.
  • Hold ends at shoulder height, palms forward.
  • Bend hips and knees and sit back, keeping knees behind toes.
  • This is the start position.
  • Quickly (1 count) stand up, then slowly (3 counts) lower.

Related article: Roll Away Everything From Leg To Back Pain With This 5 Exercise Foam Roller Workout

2. Crunch & Press (firms triceps and abs):

Crunch & Press

How to:

  • Loop band around a sturdy object near the ground.
  • Lie with band behind you, knees bent, feet flat.
  • Hold each end of band and bend arms so elbows point up with hands above shoulders.
  • Quickly curl head and shoulders off ground, then rapidly extend arms so they are straight out from shoulders.
  • Slowly return to start position.

Related article: 5 Stretches In 5 Minutes – Prime Your Muscles For A Safer, More Efficient Walk Or Run

3. Triangle Press (firms shoulders):

Triangle Press

How to:

  • Place right foot on center of band, holding ends in each hand.
  • Step left foot about 3 feet to left, turn foot out, and bend knee into side lunge, keeping right leg straight.
  • Rest left forearm on left thigh, and bend right arm so hand is by right shoulder.
  • Quickly press right arm overhead on a diagonal.
  • Slowly lower.
  • Complete a full set, then switch sides.

Related article: 5 Insanely Simple Yoga Exercises To Help Open Tight Shoulders

4. Half Curl (firms biceps):

Half Curl

How to:

  • Stand on band with feet a few inches apart.
  • Hold ends with arms bent 90 degrees, elbows at sides, palms up (A).
  • Quickly bend elbows, raising hands toward shoulders (B).
  • Slowly lower to start.

Related article: 5 Lower Back Bodyweight Exercises To Ease Off Back Pain And Strengthen The Surrounding Muscles

5. Bench Press (firms chest):

Bench Press

How to:

  • Loop band underneath a bench or aerobic step and grasp one end of band in each hand.
  • Lie back with knees bent, feet flat, and hands by chest, elbows pointing slightly down and out.
  • Quickly straighten arms toward sky without locking elbows.
  • Slowly lower.

Related article: 6 Of The Most Soothing Yoga Poses To Boost Relaxation And Beat Insomnia

6. Seated Row (firms back):

Seated Row

How to:

  • Sit with knees bent slightly and feet flexed, heels resting on ground.
  • Loop band around feet and grasp an end in each hand.
  • Keeping back straight, quickly bend arms and pull hands toward rib cage, elbows pointing behind you.
  • Slowly extend arms.

Related article: Increase Your Intensity and Strength With These 7 Resistance Band Workout Moves

7. Leg Press (firms butt and thighs):

Leg Press

How to:

  • Lie on back with legs bent in toward chest.
  • Loop band around bottom of left foot, with sole facing up, and grasp ends of band.
  • Quickly straighten left leg, without locking knee.
  • Slowly return to start position.
  • Complete a full set, then switch legs.

Related article: Are Resistance Bands Effective For Building Muscle? They Are! 14 Full Body Moves Right Here

8. Lat Pull-Down (firms back):

Lat Pull-Down

How to:

  • Loop band overhead. (to attach in a door, put a knot in center of band, drape knot over door so loose ends are on side by you, close door, and check that band is secure.)
  • Kneel facing band, arms extended overhead, hands wider than shoulder-width apart.
  • Quickly pull hands down, squeezing shoulder blades together, until hands are around chest height.
  • Slowly release.