20-Min HIIT for Seniors | Strength + Mobility Boost (Ages 50+)

Hey there, April of Yes2Next here. In this 20-minute HIIT workout, we're gonna burn calories, we're gonna get dewy, we're gonna get our steps in, and we're gonna burn belly fat. Who doesn't want that? Now, I'm going to be doing it at intermediate level and we'll be showing you modifications. All right, so the format is a plus-minus format. So round one is one exercise, round two is two exercise, all the way up to round four with four exercises, and then we'll be taking away exercises, all right? So hang with me, no equipment is needed for this workout, and make sure you have water handy. All right, so take a pause here and get started. Okay, so let's just warm it up. Let's get that blood flowing, march it out. Okay, we're doing this 4-3-2-1 HIIT workout, plus-minus format. Okay, sidestep it. Okay, good work. And breathe. Okay, nice. Okay, good. And stop. Now we just want to do a squat and then up. Squat and up. Squat and up, yes. And breathe. This is four and three, good. Two and one, very nice. Give me your reach. Four, bring it down. Four, very nice. Okay, shoulder rolls. Good, and reverse it. And four, great, and then march it out. Very nice. Next thing I want you to do is just give me some step backs. So step it back. Okay. Wake up your glutes and your legs. And five, good, and march it out. Very nice. And just give me some nice little heel touches forward to close this out. Breathe. Very nice. Okay, and good job. Nice work on this warmup. We'll take a pause and get started with our HIIT workout. Okay, so our first exercise is a diagonal squat back. And we're gonna heels up, heels up, and diagonal squat to the back. Okay, that's our move. Diagonal squat, heels up, heels up, and back. All right, very nice. And we're on. Squat, heels up, heels up, and squat it out, good. Keep it going. We're here for 30 seconds, everyone. Okay, that's our modification. And heels up, heels up. Now, if you wanna ramp this up, it's squat, jump, squat, jump, squat, jump. And breathe. And rest for 20 seconds. Okay, round one, one exercise, everyone. So we're going into round two. And it's going to be just that movement again. And we're adding on, okay, two exercises. So on in three, two, and one. Doing that again, squat, jump. You're for 30, okay? Breathe it out. You don't have to have your hands up if you don't want. Okay, again, you modify, make this your own workout. But I am doing this at an intermediate level. Breathe, don't forget to breathe. Nice. Okay, nice. All right, that was exercise one. Exercise two is one, two, three, cross, and cross. Cross, one, two, three, and cross. One, two, three, cross. Cross, okay? Okay, and cross, one, two, three, and cross. This is the modification. And cross, one, two, three, cross. One, two, three, and cross. Now, you want to ramp this up, you can do a little skip here, okay? It becomes a skater. Keep it going. Really nice, everyone. Keep it going. Breathe. Looking good. And march it out. Okay, round two, two exercises, all right? What's round three? Three, that's right. Okay, let me show you that one. It's gonna be just basically all knee twists. We'll be rolling back to the beginning, right? All right, diagonal squat with double heel raises. Okay, three, two, one, here we go. And up, and up, and up. Breathe, everybody. And breathe. Looking good. Good. Keep it going. Oh, yes. Maybe getting dewy now. Keep it going. Looking good. And march it out. All right, nice work. Okay, what's next? Remember it? That's right, one, two, three, cross. Okay. Keep it going. I feel my heart rate going up. And if you feel a little breathless after an interval, actually, that's good. You're working at a moderate intensity level. So, one, two, three, cross. One, two, three, and cross. Three, and cross. One, two, and cross. Good. And cross. So, I'm basically gonna do this. And cross. Nice. Breathe. How many seconds is actually? Goes kind of fast, actually. Breathe. So, she says. Okay, march it out. Good job. All right. We're adding on now. In the add-on mode. Alt-knee twist, okay? So, alternate. Okay? Just like that. Few more seconds here. So, I'll show you the move. Keep it going. Okay, that's right. Okay, so this is modification. And if you can't get your knee up, that's okay. Just do this. You wanna ramp it up? You can give it a little hop. Okay? Breathe. Good job. Get these arms up. Really get the heart rate up. And breathe. Good job. Two. And one, and. Nice work. All right, everybody. Nice, nice, nice work. Okay. We're heading into round four, which is the last exercise, right? So, four exercises in round four. So, it's basically gonna be a knee kickback. Okay? But we gotta go all the way back. Diagonal squat. Heels up. Good. Keep it going. Breathe. Yes. Looking good. Don't forget to breathe. And march it out, okay? Nice work. Another benefit of HIIT workouts like this is that you actually burn calories after the workout as well. So, burning calories during and after. So, keep it going. We're going at one, two, three. Cross and reach. Okay? And we're on. Cross. And cross. Cross. Breathe. Keep it going. Looking good. Nice work. And march it out. I'm actually gonna take some water here. I feel like I'm getting a little dehydrated. But again, yeah, drink water at any time if you feel thirsty. And keep it going. Right? Alt knee twist next. All right. And we are on. Good. Good, good. Breathe. Good job. Oh yeah. Again, moderate intensity is, talk test is, if you can talk but not sing. And I'm definitely at that level. And I'm definitely not a good singer, so I'm gonna even try to sing. All right? But this is showing that I'm actually working it and I'm at a moderate intensity level, which is great. Okay? Really nice. Okay, we're going into that last exercise for this round. It's a kick back, alternating arms. Okay? Just like this. And to increase the intensity, you can go faster, or you can even give it a little hop. Okay? But these arms, windmill arms, they really get that heart rate up. And breathe. Keep it going. Looking good. Got a big long break here. And rest. Nice work, everybody. Woo. One minute rest. Gotta make sure my shoelaces are tied. Okay. Nice work. Take some water. Nice work. Now, what's coming next, is that we do the four exercises again in total, and then we take away an exercise. Remember that? So, that's how that rolls. Very good. But we're gonna go, we're gonna go, let's go in reverse, right? So, we're gonna go kick back, and then do that kick back first. And then, we'll be taking away exercises with each round. Okay? So, great job for hanging in there. All right. Nice work. Cool it down, let that heart rate come down a little bit. Rest it out. When we do these intervals of high intensity, low intensity, we're really burning calories, making your heart work, and you're calming down. Okay? All right. So, here we are, we're on. So, kick back with the arms. And we're doing all four exercises in this round. Okay? All four exercises in this round. Breathe. Keep it going. And breathe. Nice work. Keep it going. Looking good. And rest. Okay, nice work. Fix my mat. Okay, reach it out. Take a sip of water. Good job. All right. Next exercise is that alternate knee twist, right? Okay. We're on. Four, three, two, and one. Here we go. Breathe. Keep it going. Good job. If you hear some noise in the background, that's mom. She just got back from the grocery store. Yeah. Just got back from the grocery store. Did her little workout there. Okay, breathe. Keep it going. Nice job. Keep it going. And breathe, march it out. All right, nice work, everyone. Okay. One, two, one, three. One, two, three, cross. Reach. Breathe, everybody. One, two, three, cross, reach. Almost done here. Breathe it out. And we are on. One, two, three, cross, right? Cross, okay. I'm gonna do a rep it up here. Breathe. Get that heart rate up. Looking good. Keep it going. Nice job. Keep going. Breathe. And march it out. Okay. Nice work. Okay. Four. We're doing diagonal squat and then jump, right? Okay. Let the heart rate come down. Breathe. Okay, two, one. And, down squat. Jump, jump. Or heel, heel. Good. Breathe. Looking good. And march it out. Good job. Believe it, that was the last time you're gonna see that exercise. So, yay. All right, so we're taking that one away. We're going back to that kickback with the alternating arms. Okay, two, one. And we're going up. Good work. Breathe. Looking good. Keep it going. Working your entire body. This workout. Believe it or not, you're working on your balance, too. Keep going, breathe. And rest. Nice work. Okay. Okay, breathe it out. Take a sip of water if you need it. Three exercises in this round. Second one, all knee twist next. Breathe. All right. And we are on. Breathe out. Looking good. Keep it going. Nice work. Few more seconds. And march it out. Good job. All right. Keep it going. All right. As you can see, I'm getting dewy. Awesome. Okay. Next one is a one, two, three, cross reach. And this is the last time you're gonna see this, right? So make it good. Last time. No more cross reach. Breathe. Good. Nice work. Yes, nice work. Keep it going. Good job. Excellent. And march it out. Good work. All right, all right. Cross reach. Nice work. If you heard that meow, that's Mochi welcoming mom back home. Okay. Not sure if you can hear that. All right. Going back to the top. Here. All knee kick back. This is a round with only two exercises. So see how we're coming down? Breathe. Okay. Breathe it out. Looking good. Keep it going. And rest. Nice work. Okay. We're going into all knee twists and that's the last time you're gonna see it. Breathe. Few more seconds here. Take a breath. Don't forget to breathe. Check your posture. Okay. Head, ears, shoulders, hips in alignment. And we're on. Excellent work. Hanging with me at whatever level you are. See how many reps you get in here. Few more seconds. Breathe. And rest. Nice job. All right. We are heading into the last round. The final round. Okay. Final round with just one exercise. Well, we did the plus and then we did the minus. All right. Alternate kick back. Make it good. Challenge yourself. This is the last exercise. Breathe. Keep it going. You got this. Oops. Okay, mom. Hey, breathe out. And rest. Nice job. Excellent work completing this HIIT workout plus minus format. Fantastic. Really nice. You worked your entire body. And again, you are going to be burning calories after this workout. I say 24 hours after a HIIT workout like this, you're burning calories. So good job. Okay. Side step it. Really nice. All right. Stop, open, close. We had continuous motion. That was excellent. Okay, good job. All right. Reach it up. Reach it to the side, wherever your range of motion is. Okay. Wherever your range of motion is. Okay, good job. All right. Give me that hamstring stretch today. Okay. Toe point up to the ceiling and reach. You really worked it. Nice job. Breathe. Let that heart rate come down. Those muscles relax. Other side. Toe up to the ceiling. Reach. Breathe. Take a breath. Take another breath. Nice work. And come on up gently. Okay, three inhale exhales up or whatever your range of motion is. One. Two. Good. And one more clap at the top. Reach, reach here. Center. And other side. And excellent work on completing this challenging HIIT workout. If you need more cool down, check out our cool down video. It's very important to get your heart rate down, get your muscles relaxed, get back to normal. All right. So thank you so much for joining me. It's always a joy to help you get stronger and increase your strength. All right. So look forward to seeing you in a future workout. And in the meantime, keep moving and getting dewy. See you soon.