25-Minute Power Walk for Seniors | Seated or Standing Workout
Looking for an easy, joint-friendly way to stay active at home? This 25-minute power walk for seniors can be done seated or standing, making it perfect for all fitness levels. You’ll move through four sets of no-repeat cardio exercises designed to boost your heart health, balance, strength, and energy — all in one fun, low-impact workout. Expect to get in around 2,000 steps, more or less depending on your pace!
👉 Watch the full workout here:
🎥 25-Minute Power Walk for Seniors | Seated or Standing Workout
This routine is all about accessible, joyful movement. You’ll complete four sets of six no-repeat moves, each lasting 30 seconds, with 20 seconds of light walking or rest in between. It’s a simple format that keeps you moving and smiling the whole way through!
You’ll log about 2,000 steps, depending on your pace — a fantastic way to increase your daily step count indoors.
Two Versions for Every Fitness Level
At yes2next, we believe fitness should be inclusive and adaptable. That’s why this video features two versions:
Seated: Mom demonstrates the chair-based Power Walk, ideal for those with balance challenges or limited mobility.
Standing: I lead the standing version, offering a slightly higher-intensity option for those ready to take it up a notch.
You can do one version or mix them up throughout the workout — it’s totally up to you!
What to Expect
Each round includes easy-to-follow moves like:
Heel taps
Side steps
Single, single, double knee lifts
Marches with arm swings
Step touches
No equipment needed — just comfortable shoes, a chair if you’re seated, and your favorite upbeat attitude!
💥 Benefits of This Power Walk
Regular movement is key to staying healthy and independent as we age. This low-impact power walk helps you:
🫀 Improve cardiovascular endurance
💪 Strengthen your legs, glutes, and core
⚖️ Enhance balance and coordination
🦵 Support joint flexibility and mobility
😊 Boost mood and energy naturally
🚶♀️ Add 2,000+ steps to your day — right at home!
🔥 How Many Calories Will You Burn?
Using the METS (Metabolic Equivalent of Task) system for moderate-intensity activity (3.5–3.8 METs), here’s an estimate for calories burned during this 25-minute Power Walk
Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 100-115 calories
🔥 A 200 lb (90.7 kg) person: 165-190 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.
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