Senior Weight Loss: 10-Minute HIIT Walking Workout

Welcome to our Senior Weight Loss: 10 Minute Walking Workout! This exercise for seniors over 60 features 10 easy exercises with walking intervals and no repeats! It features no twisting or bending and may be osteoporosis friendly and arthritis friendly. Please check with your doctor to see if this workout would be right for you.

You can do this workout in a chair or standing! We do the 10 chair exercises for seniors in a high intensity interval training (HIIT) format with 30 seconds of exercise and 20 seconds of walking. You’ll get your heart rate up, burn calories to help lose weight, and get your steps in – about 1000 steps, more or less depending on your pace.

00:00 Introduction
00:31 Warm Up
03:30 Weight Loss Workout
12:07 Cooldown

HIIT (high intensity interval training) includes alternating periods of high and low periods of exercise. The higher intensity activities can range from 30 seconds to two minutes and followed by short periods of active rest that lower your heart rate.

Benefits of HIIT training include:
✳️ Burning belly fat while maintaining muscle
✳️ Lowering blood pressure
✳️ Improving cardiovascular health
✳️ Managing insulin sensitivity (which helps the exercising muscles
use glucose for fuel to make energy)

Another added benefit is that you'll burn calories a few hours after your workout as your body uses energy to get back to its pre-exercise levels!

This is a cardio workout so drink water during breaks to stay hydrated. Also, for safety, clear the area and tape down or move rugs to the side.

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 35 calories
🔥 A 200 lb (90.7 kg) person: 58 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 osteoporosis friendly workouts? Try these:

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.

[lindawillis]

Hello there what a beautiful blessing your exercise video's are to me since I just started working out again at 67, I feel better now not so stiff, what a difference the both of you have made in my life, you both are a joy to workout with and not be bored, God bless you both

[madamecurious]

Hello 😊 I’m ready!!! ❤ I love these short exercise videos. They are great for the days, where there isn’t much time … ❤

[susanlira]

Your mom looks so strong! Love her example that you can exercise at any age.

[rinagonzalez]

Hi ladies, I have been doing this video alternating with the one that builds muscle and have to report that I am felling a lot better. I have freer movement, less pain and know that I have lost weight; don't know how much as I am waiting for the scale to arrive, but I see it in my cloths. I want to thank you and your mom for putting these video's out. In my estimation your work and enthusiasm is contributing to the wellness of the senior citizens, for which I thank you from the bottom of my heart. Keep up the good work.

[veradevos]

I’m a new follower and I adored this short work-out! See you tomorrow-

[angelakitchens]

Gracious, this was one fast Walking HIIT Workout for Seniors video. The time went by really fast as I found it to be an enjoyable workout. Thanks so much for sharing a new workout with us weekly. These videos help to break the days into more manageable hours. Thanks April. Please tell Aiko hello and give Mochi a rub on the back from Buffy. Keep up the good work. Angela

[bevstaats]

Was feeling sluggish this afternoon. So…decided to do a short video. Just what I needed! Thank you!

[rinagonzalez]

I LOVE THIS ONE. Thanks for the work you do. Have a blessed day.

[marciemott]

I so enjoy your videos. I recently found you on YouTube and have been doing your exercises almost every day since. The exercises are working and I'm finding that I really do enjoy exercising! Thanks!!

[PhyllisLeggett-yqvr]

I started your videos two weeks ago with the chair yoga, by the third day I included a second video, one of the walking. I could barely move without lower back pain due to inactivity, I knew it was muscular. I have included two videos a day now into my daily routines. I have done the yoga, Pilates, 2 types of the walking, strengthening, stretching just finished the HIIT. I have more energy, flexibility already. I just need to thank you. You are both inspirational. Ps, I start with a stretching and second is an increased activity.

[lorettahulley]

Thank you so much for your wonderful videos. I so appreciate your generosity in sharing.

[cherylthompson]

Thanks so much for your work out videos. I've been doing them every morning for a while now. It's like exercising with friends! Where do you buy your shirts? I love them.

[craftygrandma]

I love these work outs! I'm 74 and I really need to get moving. Thanks so much for sharing, 😀❤

[imnotgonnasay]

What a perfect little workout to complement the 7000 step workout I did this morning! I’m feeling fantastic and the inches are coming off! Thank you, April and Aiko! See you in the morning!

[hdodge]

Excellent when you are a bit short on time!! Love your workouts!

[annedevos]

Hello from Belgium ! This was a great exercise to start my day. I am folowing you both for a few months and I realy enjoy from every moment thanks to you and your mum. You make my day. 🤩

[nightwitch]

Nice short exercise video. Thank you!

[rinagonzalez]

Good morning ladies. I have kept up with the exercises and am pleased to announce that I have lost 10 pounds. Feel energized and am keeping up the work. Have a blessed day.

[staceydroogas]

Yesterday I did this routine 3 times, each at different times of the day to counter either too much sitting, standing, bending, or housework. I made sure to push each exercise to the limit to achieve the full advantage of HIIT. Great routine, April, and again I loved that the exercises were not repeated. Aiko, those truly professional punches were fantastic. I actually clapped. Thank you both for yesterday's visitS!...Anastasia

[juliemickens]

another great one! Short & compact but opportunities for surprising intensity! Thanks so much for your creativity and encouragement!