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:

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Aiko:

April

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.

[JE-]

I am an 89 year old lady, who refuses to remember that, and constantly fights to stay active. Many mornings I do your exercise to start my day off. I have searched for a long time, trying different online "Personal Trainers" and your channel is a
BREATH OF FRESH AIR 💨
You're both just lovely...inside and out!! Your exercise videos mean much. Keep them coming .BRAVO 👏👏👏🏃‍♀

[agnesoberth]

love this! I'm a 75 year old cancer survivor and couch potato. this has been great for me

[goldcountrymamma]

I'm 63 and my daughter is 27 and we both end our day with your workouts. Love them 🌟

[gracegirl]

Loved this one, thanks. My first Tabata! (though I knew about HIIT) Very good workout with a lot of variety. April, I love the way you gave us many variations within each round. Would you please do another one with some different exercises as I like all your walking vids and the side to side and the 'grapevine' moves. You are an awesome coach and both of you ladies are very inspiring & motivating. I also like the reminders you give us for breathing, posture, and water. Keep up the work! ☺️❤️❤️

[janetcortes]

Good morning! I have been following you beautiful ladies for a while now. I am 44 and at 234 lbs it's hard to find workouts that are doable and satisfying. You two are the best. I just introduced my daughter (15 years old) and she actually enjoys doing the workouts with me. Thank you!!!!

[reneehoward]

I'm 61 and dedicated to strength training for the first time in my life. I just discovered your channel and am LOVING your workouts! The two of you together are a delight to spend time with❤The Tabata was great because I feel like I can do anything for 20 seconds, and knowing we're doing 8 repetitions I can make an accurate call of when to ramp it up with dumbbells.

[qwerty-xrje]

I just finished doing it. I feel refreshed again. Thanks April and to your lovely Mom!❤

[thecatholicunschooler]

Thanks guys for this video and always being available to be there for all of us in YouTube land around the world! You took me from not moving very much and now that I worked out with you for a year and I am still continuing of course but now you got me walking an hour a day every morning. I also am eating so many fruits and vegetables who needs a multivitamin? Your gentle wins and kindness for each other and your exercises have catapulted me to a place that I can’t believe myself at 53 years old. People are starting to notice the change in my attitude and in the way I look I really appreciate it thank you so much and keep going we need somebody cheering us on! Lol Lisa Frye

[EvgenyElenaZlotnikov-chro]

I am a polio survivor and 69 old. You're both giving me a chance to be actively and good minded. In this time it's hard to find someone who can help people like I. Thank you a lot and keep doing your job.

[zortil]

A new y2n favorite! I planned to do a 30min LISS cardio after work. I was so tired by 5pm, but I still wanted to move, so I did this 20min HIIT workout. Thank you for all that you do for us! ❤

[hollyerickson]

Your videos have made a difference in my health and quality of life. Thank you so much, April and Eiko! You are both charming, inspiring, and it feels like working out with lovely friends. <3

[shirleyde]

Hi Mom and April great and challenging workout, but I had fun 😊🤗doing it with you both. Thank and tell your mom to keep up the great work💪✌🥰🙏.

[jenniedelafuente]

💜I love your workouts- I feel challenged and successful

[janesmith]

5/7/24: Wow! That was intense, and it was just what I needed! Super challenging for me. I could only do 6 of the 8 high knee raises, so for the last two I ran in place as fast as I could. Thanks for the creative workout, April, and it’s always great to see you, Aiko!

[laurapelayo]

This was great! I'm close to 400lb and most "easy traditional" workouts are not easy for me. You two offer different variations of the same workout, and provide so much support. Thank you for making these workouts accessible!

[donnacruickshank]

Completed Tabata workout again and no pain in hip and leg. Very pleased!

[ShelleeGraham]

GREAT 👍 job April & Aiko! 20 minutes workout worked the entire body plus the warmup and cool down! Perfect! We may modify but we just keep moving! Thank you 🙏 for motivating me.

[shadowkatbinga]

Happy Tuesday everyone! Tomato face and noodle arms! Spaghetti tonight? 😂 Tabata Tuesday! Thank you both for your hard work and encouragement! 😊❤

[paularomano]

I always have a great fun exercising with you both!!! Thanks a lot!

[RonJanMaullin]

Thank you, April and your Mom, for these excersies.. bless you both..