February 13

10 Minute Walking Workout for Seniors | Tabata for Beginners


This 10 Minute Walking Workout for Seniors | Tabata for Beginners will burn calories, improve your cardiovascular health, and rack up 1200 steps, more or less depending on your pace. It can be done standing or in a chair.

Tabata is high-intensity interval training (HIIT) that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.

Our 10 minute Tabata-inspired HIIT workout features two exercises, each done 8 times with 10 seconds of rest in between.The goal of this beginner friendly workout is to try to do each interval as fast as you can. But listen to your body and adjust the pace so it works for you.

Japanese researcher Izumi Tabata created the HIIT approach in a 1996 study to improve performance in elite speed skaters. Athletes in the study were asked to exercise on a bike, pedaling as fast as possible for 20 seconds, then resting for 10 seconds. They repeated the cycle for seven to eight rounds. The study found that this workout structure significantly improved cardiovascular health and endurance.

00:00 Introduction
00:58 Warm Up
02:04 Exercise 1 (8 Rounds)
07:09 Exercise 2 (8 Rounds)
11:00 Cooldown

Estimated calorie burn:
🔥 A 120 lb (54.4 kg) person: 31.5 – 34 calories
🔥 A 200 lb (90.7 kg) person: 52.5 – 57 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed,, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

You can do this beginner workout 2-3 times a week. If you do it at a high intensity, it’s important to let your body rest (with gentle cardio, stretching or rest) before doing it again.

Should older adults do HIIT workouts? Absolutely! Read more on our website here:

Want more HIIT workouts? Check out our HIIT playlist!

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.


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  • Hi! I love you ladies so much! My 80 year old mother is coming home today from 3 weeks of rehabilitation. She’s been weak and light headed but is being discharged. What can I do for her as far as working out her muscles and helping to strengthen her? Can I have her lift 1 pound weights, or is this too much? What’s your thoughts on this?thank you so much ❤❤

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