This 30 minute intermediate high intensity interval training (HIIT) workout for seniors and beginners will burn fat, improve your cardiovascular health, and increase your strength and endurance.
This at home workout includes advanced exercises on the floor: mountain climbers and high planks with shoulder taps. It also includes about 3000 steps, more or less depending on your pace. To modify, march in place instead of doing mountain climbers and do standing side reaches instead of the high plank (side step and with one arm reach diagonally up and front -- alternate right and left.) A floor modification for both would be to hold the plank on your knees with your elbows and forearms on the floor. Another floor modification on your back is: lay on your back, bend your knees with your feet flat on the floor hip distance apart. Tap each knee with your opposite hand - alternate right and left.
Estimated number of calories burned:
✅ 120 lbs or 55 kgs: 114 cals
✅ 200 lbs or 91 kgs: 144 cals
There are two sets of five exercises each done twice (plus an extra set of Butt Kickers at the start of Set 2!):
Exercise Set 1:
✳️ Butt kickers (hamstrings)
✳️ High Plank with shoulder taps into Child’s Pose (Core, Shoulders, Arms)
✳️ Squat into Curtsy Lunge (Glutes, Legs)
✳️ Step forward and back with Overhead Reach (Glutes, Legs, Shoulders)
✳️ Forward and back lunge/step (Glutes, Legs, Core)
Exercise Set 2:
✳️ Shuffle Squat (Legs, Glutes)
✳️ Y-T-I (Back, Shoulders)
✳️ Knee ups (Core)
✳️ Mountain climbers (Core, Legs, Shoulders, Arms)
✳️ Jumping Jacks (Core, Legs, Shoulders, Arms)
Want to do more intermediate workouts? Check out our Intermediate Playlist bit.ly/3j4Q8n8
yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.
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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.
#beginnerHIIT #HIITforseniors #yes2nextexercises
11 апр 2022
