20 Min Walking Workout for Seniors: Tabata for Beginners

This 20 Min Walking Workout for Seniors: Tabata for Beginners is a low impact workout that will burn calories, improve your cardiovascular health, and rack up 2400 steps, more or less depending on your pace.

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.

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.

Our 20 minute tabata-inspired HIIT workout features 4 exercises, each done 8 eight times with 10 seconds of rest in between. There is a 1-minute reset between sets (yay!). The goal 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.

00:00 Introduction
00:47 Warm Up
02:13 Exercise Set 1 In in Out Outs
07:14 Exercise Set 2 Kick and Punch
12:03 Exercise Set 3 Double Tap and Double Push
16:52 Exercise Set 4 High Knee Touch
20:44 Cooldown

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 70 calories
🔥 A 200 lb (90.7 kg) person: 116 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, 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.

The alternating intervals of high intensity and low intensity activity with HIIT workouts like Tabata 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.

Want more Tabata? Try this:

Also, check out our library of high intensity interval training (HIIT) workouts:

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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.