15 Minute Fat-Burning HIIT Workout
This full body high intensity interval training workout for seniors over 50 and beginners combines cardio walking and strength training with no jumping or twisting. It features four sets of three strength and cardio exercises, each 40 seconds, followed by 20 seconds of low impact walking. A set of bonus strength training occurs between sets. You’ll get in about 1000 steps, more or less depending on your pace. This workout can be done at all levels – seated or standing.
My mom and I use dumbbells in this low impact workout, but it can be done without weights if you’re just starting out or with easy to hold household items such as water bottles, cans, or even bags of beans! I use 5 pound, 8 pound, and 10 pound dumbbells while my mom uses 3 pound and 2 pound weights.
The alternating intervals of high intensity and low intensity activity with HIIT workouts 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.
Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 41 calories
🔥 A 200 lb (90.7 kg) person: 68 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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