10 Minute Walking Workout and Strength Training for Seniors

This easy-to-follow walking and strength training workout for seniors over 60 and beginners provides a gentle and effective exercise experience.

🚶4-Minute Walking Workout

Get ready to take 480 steps with our 4-minute gentle walking routine. Featuring 20-second and 30-second rounds of simple walking moves, this segment is designed to elevate your heart rate and boost circulation.

🏋️‍♀️ 6-Minute Full Body Strength Session

Following the walking workout, engage in a 6-minute strength session that targets your entire body. Use dumbbells or opt for any weight you're comfortable with. This versatile workout can be done standing or seated.  Plus, it can also be completed without weights for a fantastic low-impact option.

✅ Squats/Chair Stand Ups

✅ Heel Raises

✅ Alternating Rows

✅ Knee Ups/Pulldowns

✅ Upright Rows

✅ Bicep Curls

Estimated Calorie Counts:

4-Minute Walking Workout 

🔥 A 120 lb (54.4 kg) person: 12-13 calories 

🔥 A 200 lb (90.7 kg) person: 21-23 calories 

6-Minute Strength Training

🔥 A 120 lb (54.4 kg) person: 17 calories 

🔥 A 200 lb (90.7 kg) person: 27 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.

🌐 Here are more 10 minute workouts to improve your cardiovascular health and build muscle: 

✳️ 10-Minute After Eating Workout

✳️ 10-Minute Seated Core Workout
✳️ 10-Minute Full Body Strength Workout - in Bed!

✳️ 10-Minute Morning Power Walk

✳️ 10-Minute One Dumbbell Workout

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