15 minute Fat Burning HIIT for Seniors, Beginners

Burn fat and build muscle with our 15 Minute Fat Burning HIIT | Exercise for Seniors, Beginners. This full body high intensity interval training workout for seniors over 50 and beginners combines cardio walking and strength training with no jumping or twisting. It features four sets of three exercises, each 40 seconds, followed by 20 seconds of low impact walking. A set of bonus strength training occurs between sets. You’ll get in about 1000 steps, more or less depending on your pace. This workout can be done at all levels – seated or standing.

My mom and I use dumbbells in this workout. But it can be done without weights if you’re just starting out or with easy to hold household items such as water bottles, cans, or even bags of beans! I use 5 pound, 8 pound, and 10 pound dumbbells while my mom uses 3 pound and 2 pound weights.

The alternating intervals of high intensity and low intensity activity with HIIT workouts provide many benefits including:
✳️ Burning more calories and fat compared to traditional steady-state cardio exercises.
✳️ Increasing your metabolic rate for hours after the workout, allowing you to continue burning more calories.
✳️ Helping to increase muscle mass, which can further boost fat burning.

00:00 Introduction
01:00 Warm Up
02:50 Set 1
06:41 Set 2
10:20 Set 3
14:00 Set 4
16:40 Cooldown

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 41 calories
🔥 A 200 lb (90.7 kg) person: 68 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.

Want more HIIT workouts? Check out our HIIT playlist!
Learn how to choose the right weight here:

Want more HIIT workouts? Check out our HIIT playlist!
Learn how to choose the right weight here:

Like what we’re wearing? Check out our gear!
Aiko:
👚 Yes2next Sweatshirt:
👟 Vionic Walking Shoes:

April:
l👟 lululemon BeyondFeel Shoes:

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.