15 minute HIIT Workout #2 | Seniors, beginners

Hey there, April of Yes2Next here with my mom Aiko. Hi. Today we have a high intensity interval training workout for you. Uh-oh. Yes. Take another hit. That's right. Not to the chin, but full body, right? Many of you have said that you like our HIIT workouts and our latest one, our 15-minute HIIT workout, so thank you for your feedback and we're excited to do this new one. Okay. So this time we're going to do five exercises, 20 seconds each, okay? So 20 seconds on, 20 seconds off, all right? And we're doing three sets of those. Okay. All right. It's good for the... Yeah, it's good for the heart, it's good for your endurance, it's good for your coordination, balance, your core, everything. Everything. Okay? All right. You don't need any equipment for this workout. However, if you wanted to give yourself some more challenge, you could use, you know, light weights, you know, for some of these exercises. I'm going to use three pound weights in the first round. Or you can even use like bags of your favorite dried food, you know, like we've got... Right. Make sure it's heart healthy. We've got some heart healthy almonds, sliced almonds here. Or you can use that, you know, bags of beans or even water bottles, but something that's easy to hold, right? Something easy to hold. Yeah. All right. So that's an option and just clear the area and definitely make sure that you have some water handy because it's really important to stay hydrated. All right. All right. So we're going to do this one seated. I'm going to seat it. Yeah. And I'll be doing this one standing to give you more options. So we will take a quick pause here and we'll start with the warmup on the other side. Hey, would you like to have a seat, mom? Oh, thank you very much. All right. Let's just march it out. Okay. Very good. Now, actually this counts as a walking workout too. Okay. Right. Because we're moving our feet and we're definitely doing these kind of march in place, you know, for our active recovery portions of this workout. So you're definitely getting steps in. Yeah. Steps is good. Very efficient workout. All right. Okay. Good one. We're just going to start by just putting our arms up and down. So up, inhale up and down, up. Good. And down. Give me one more up and down and rest. Okay. Next move. I just want to warm up your feet. So I'm going to hold on to my mom's chair. Just give me some point and flex with the feet. Point, flex. You can start with any foot. Okay. Give me some foot circles. Good. You can do it without holding on anything. Good for you, but no worries. Reverse it. Yeah. I'm sitting down. I have no worries. Okay. Good. Okay. Let's do the other foot. Okay. So point and flex, point and flex. Of course I could fall off the chair too just as easily. You know, it's no problem. Well, that's why we do work on your balance. That's right. Good work. All right. Reverse it again. You can hold on to something if you need to. Very good. Okay. Good job. Okay. March it out. I'm going to warm up those feet. Good work. Next warmup move. Just so heel touches with some punch forwards. Okay. So punch it forward and heel touch. Good. That's right. Give me four more. Good. Three. I'm going at my own pace and one. Yeah. So I'll also warm up. So it should be just, you know, slow at your own pace. We're just warming things up, you know, getting things, get things moving. Yeah. Moving and flexible. You know, it's, it's very natural to feel kind of creaky. Yeah. You know, so you need to warm up to get your muscles ready for, you know, for exercise. You all can't be like the tin man, you know, little oil. Oh, that's right. With no exercise. Right. All right. Our next exit, our warmup move is going to be sidestep out with the arms out. Okay. Here you go. Yep. Yep. Yep. Give me some straight arms. Good. Bend the elbows. Good. Yeah. Nice work. Give me four more. Four, three. Good. Two and one. March it out again. Good work. You feeling, feeling warmed up? I'm getting there. Okay. Very good. All right. Give me those heel touches with those punch forwards again. Okay. Here we go. Punch it forward. Good. Yeah. Wake up those legs, those arms and shoulders. We're going to be moving everything today. Oh, that's right. Okay. Very nice. Okay. Next move we're going to do is a side reach. So give me some diagonal arms. Yeah. Hey, very nice. Yeah. We're stretching out those arms, your lats, side muscles. You need three more. Three. Good. Two and one. Good. March it out. Good work. Hey, last move in this little warmup is going to be those sidesteps with the arms out. Okay. So here we go. Out and out. Good. And breathe. Yeah. Don't forget to breathe everyone. Yeah. I know I'm talking, but I'm breathing at the same time. That's four. Good. Three, two, and one. Good. March it out. Nice work. Okay. Good work on this warmup. We're going to take a quick pause and we're going to get started with our HIIT session. You ready? Yep. All right. Let's start just by marching it out. Okay. So our first move is going to be a squat jump. So if you're seated in a chair, you're in the chair with your arms bent. Okay. And when you're going to stand up and you're going to straighten your elbows. Okay. Arms up and straighten. Okay. Up and straighten. Okay. And if you're standing, it's basically the same move. Okay. So here we go. Let's do it. And down and up, down and up. Now, if you want to ramp this up, you go on your toes. Okay. Just go at your own pace like me. Yep. Toes or ramp it up. Take a little hop. Take a little hop. Take a little hop. Hop. Hop. Hop. And march it out. Okay. Nice work. All right. So I'm going to use weights in this next move just to show you what can be done. Okay. All right. I'm going to do a one-step run. Okay. It's going to be one-step run. Okay. Starting with the right foot. Okay. Like that. Okay. One-step run. Keep it going. Do this for 10 seconds. Then we're going to switch feet. Okay. Okay. Keep going. Okay. Switch feet. Yep. March. Yes. Running it out. Running it out. My brain is clipping. Running it out. Running it out. Running it out. Running it out. Okay. I'm going to put the waist down. Take a breath. March. Good work. Okay. Next, we're going to do that jumping jack. Front and overhead. So if you're seated, it looks like this. Front and overhead. So one foot goes out with each arm motion. Okay. Okay. All right. Here we go. Let's go. Do it. And out. Front and overhead. Front. Overhead. Front. Overhead. I'm going to ramp it up. Okay. Keep it going. Go at your own pace. Yeah. And march it out. Good work. All right. Nice work. Okay. I'm going to pick up my weights on this next one. Okay. Okay. Next one is going to be arms up and you're going to pull your knee up. So it's pulling arms down and knee up. Okay. And I want you to do a little twist. So I'm bringing those arms to the side. Okay. We're on now for 20. So there you go, that's it. I'm going to go with you in sync here. And breathe. I'm going at a slower pace. You know, I'm going at your pace too because I might throw you off. I'm using these weights. So that's all right. A little bit more challenge. Okay. Weights down. Okay. Good. Very nice. March it out. Our last move is just going to be front punches. Okay. We're down in 10. So keep, yeah, keep moving those feet. Marching. Looking good. I like where you're going. Looks like you're, you're sprinting to the hot dog stand there. I'm trying. Okay. I don't know if I'll make it. Punching it out. Okay. Punch it out. Trying to get there. Yeah. So if you see me, I'm standing, I have one foot in front of the other. It gives you more stability. I want you to feel really stable when you're punching out. Yeah. Okay. Do I move my feet? No, you don't have to move your feet. Just moving those arms is good cardio work in itself. Hey, very nice. Okay. Weights down. That was end of round one, everyone. Good work. Okay. Back on the back. Okay. Just march it out. March it out. Keep marching. Good work. That's right. Because this is the rest period. This is, this is the rest period. Exactly. This is rest up here. That's right. Mochi's resting. Oh, he's taking a little walk. Okay. Hey, great. We're going to go into that squat jump next. Okay. In about 10 seconds. All right. Okay. So keep it going. Looking good. Here we go. All right. About three more seconds. And okay, let's do it. Up and down, up, down. Good work. Up, down. Good. Breathe. And I'm going to wrap it up. Okay. Good work. Breathe. Nice. And march it out. Okay. We're hit now. Yep. Yep. Good work. Okay. I'm not going to use any weights on this one, but we're going to the one steps. Okay. We're starting with that right foot, right leg. Okay. Okay. Another five seconds. Okay. And we are on. Here we go. Good work. Just like you're running, right? Bring that knee up, running. And we're going to switch legs now. Okay. Switch. Keep going. It's a quick little rounds here, but it gets your heart rate up real quick. Okay. March it out. Good work. Okay. Now the next one are those front and overhead jacks. Remember? Front overhead jacks. Okay. Keep going. Okay. March it out. Okay. Another five seconds. March it out. Good work. Breathe. And we're on. So front overhead, front overhead. I'm going to ramp it up right now. Say front. I'm going at my own pace. That's all right. Looks good. My brain is trying to coordinate it. You're doing it. It's thinking though. Okay. March it out. It's really thinking. Good work, everybody. Okay. Very nice. Okay. Next one are those pull downs. Pull downs to the side. Okay. March it out. Breathe. Make sure you're breathing. Get oxygen in your lungs, your muscles. Okay. Knee up, arms down. Knee up, arms down. Yep. The higher you bring those arms up, the more workout that is. Okay. Bring it out. Bring it down. Yep. Keep it going. And breathe. Good work. Keep going. A few more seconds. More seconds. And march it out. Good work. Okay. Last thing in this round, front punches. Okay. Keep it marching. Get your steps in. I always like to get your steps in. Even when you're resting. Even when you're resting. Exactly. Okay. Feet stop. Punch it out. Give me some good punches. Get those frustrations out. Yes. Keep hitting that ball. That's right. Really good stress reliever. Exercise is an excellent stress reliever, everyone. And I find that it actually helps me sleep better too. Okay. Keep going. And breathe. And out. Good work, everyone. Round two. Down. In the can. Okay. Good work. Breathe. Okay. Very nice. I'm going to give you a longer rest here. Okay. Oh, I appreciate that. Hey, you're welcome. But we're walking, right? Taking a little stroll. Okay. Here for another about 15 seconds. And just march it down. Get that heart rate down. Some active recovery here. But yeah, being very productive. I like that word recovery. That's right. Okay. We're going back to that squat jump. Okay. Okay. And two. Here we go. Okay. Bend and up. Bend your arms up. Good. Or bring those heels up. Or jump. This is our last round, so make it good. Yeah. You might want to pick up your pace. It's okay. Try a little bit more challenging. I'm trying to keep standing here. Yep. It's our last one. Okay. And out. March it out. Nice work. Okay. Going back to that one step. One leg run. Okay. Starting with that right leg. 10 seconds. And breathe. Good workout, everyone. Yeah. And here we're on. Just like you're running. It's like running in place. But you're actually working that standing leg as well. Okay. Switch it. Left leg. That standing leg is getting a workout. Well, not mine. My butt is though. I'm sitting down. It's pretty good. It's good that you get your butt worked out. That's good. Okay. Nice job. Okay. Last jumping jack. Front and overhead. Front. Overhead, right? Okay. Okay. Going in a few seconds here. And we're on. Go. Front. Overhead. Front. Overhead. Front. Overhead. Okay. You're overhead in front. Good. Overhead. Front. Overhead. In front. Overhead. In front. Good. That's good. Nice work. Sorry. That's okay. Nice work. Okay. Just two more. Two more sets here. Okay. We're doing that pull down to the side. Pull down, knee up, right? Pull down, knee up. And another five seconds. And breathe. And we are on. So here we go. Pull down. Yes. Good work. Nice. Breathe. And I'll ramp it up to show you. Give you a little hop. You're making me sweat just watching you. I'm sweating enough here. That's good. That's good. So everyone can do this workout no matter what level you are. March it out. Right? Yeah. Which is kind of cool. We can work out together. Isn't that nice? It is. It is. Who can say that? Okay. Last move. Front punches. Okay. Okay. So here we go. Ready to box it out? Go. Yeah. Really. Relax the shoulders. Good. And breathe. Take that. Take that. That's right. Breathe. Give me a big right hook. That's right. Keep going. You got another five seconds. Breathe. Looking good. And rest. Nice. All right. Great work. Thank you. Finishing these three rounds. Good job. You know what? I know you guys have a little bit more gas in the tank, so I'm going to have one little finisher here. Okay. Yeah. Again, marching, walking in place, knees up at your own pace. Okay. Here we go. We're on. Go. Oh, mom, you're going really fast. I think you're beating me in this race. I'm trying to move this chair. See if I can move it. It's not moving. I think you're on fire. On fuego. Okay. Keep it going. Another three seconds. Go. And we're out. Nice work. Good work, everybody. Goodness. Nice HIIT workout. Good work. Okay. Give me some side-to-sides. Yeah. You can do step-outs if you want. Just get those side-to-side movement. Good. Okay. I'm doing concert hands here. Concert hands. Just to cool it down. Okay. Good work. All right. Nice. Okay. Give me that straight leg out. Toe up to the ceiling. And breathe. Let that heart rate come down, everybody. Excellent work. Yeah. That's a tough one. Good challenging workout. Yeah. Well, I'd love to get your heart rate up and have it come down. That's great. Other side. And stretch. Reach for that toe. Yes. Excellent job. Congratulations for showing up today. Really proud of you all. Okay. Let's do some point and flex with the feet. Okay. Yeah. Point, flex. Right. Point, flex. Flex. Point and flex. Circles with the foot, ankle. Other way. Very nice. Did a lot of leg work today. Okay. Point, flex. Other side. Point and flex. Nice work. And circles. Reverse it. Excellent. Good work. Okay. Give me arms in a T and one arm across the chest. Yeah. Feel that in your arm. Shoulders. Good work. Okay. And arms in a T. Other way. Arm across the chest. Work. Breathe. Very nice. Okay. Excellent work. Give yourself a hug. Yeah. Big hug. And open up. Give me another hug. Open up. Okay. Give me three inhale exhales with a clap at the top. My favorite. Inhale and exhale. Oh yes. Inhale and exhale. Give me one more with that clap at the top and lean. Let's lean to our right. Oh yes. Good one. Feel that up and down your body. Side. Center. Other side. Oh very nice. It's great. It's fine. Thank you for that one. And come on down. Great job. If you need, you want to cool down even more, check out our cool down video. Important to get that heart rate down, get your muscles relaxed. Okay. So excellent work on doing this HIIT workout. Good job. These aren't easy and good for you for showing up. Yeah. All right. So thank you for joining us. We look forward to seeing you in a future video. If you like this video, please give us a like, share, comment, and subscribe to our channel. We look forward to seeing you real soon and in the meantime, keep moving. See you soon.