25 min Strength & Cardio HIIT Workout for Seniors, Beginners

This full body workout combines cardio and strength exercise for seniors over 60 in a high intensity interval training (HIIT) format. You’ll strengthen your heart and muscles overall, while improving your balance, coordination, and endurance.

Here’s the format of this exercise for seniors over 70 : There are two sets of 4 exercises each done twice with alternating 40 second (strength) and 30 second (cardio) exercise rounds.

00:00 Introduction
01:04 Warm Up
04:43 Exercise Set 1
16:44 Exercise Set 2
23:50 Cooldown

Estimated number of calories burned in this senior exercise at home routine:
✳️ 120 lbs or 55 kgs: 150 cals
✳️ 200 lbs or 91 kgs: 250 cals

You can do this workout in HIIT mode once or twice a week. Or do it every other day at a more leisurely pace. Be sure to build in at least one day of rest between sessions. Some soreness is good - it means you’re building muscle. But listen to your body – rest until soreness subsides.