10 Minute Weight Loss HIIT
Welcome to our 10 Minute Weight Loss HIIT 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.
Here are the 10 low impact exercises in this workout:
Half Jack
Skater
Arm Circles
Side Leg Raises
Reverse Lunge
Heel Raises
Shuffle and Press Down
Punch Kick
Step Front/Step Back
High Knees
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 HIIT workouts? Check out our HIIT playlist!
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