20 minute Intermediate HIIT Workout | Seniors, Beginners

Hey there, April of Yes2Next here. As you notice, my mom is not here and that's because we're doing a higher intensity workout today and she is happy to sit on the sidelines for this one. All right, so we're doing an intermediate workout and we're going to do a high intensity interval training circuit. So it's gonna be a lot of fun. So regarding the format, it's going to be five exercises, 30 seconds on, 20 seconds off, and we're gonna do three sets of those, all right? So you don't need any equipment for this workout, all body weight, and just make sure you clear the area and definitely have some water handy. It's gonna be really important to hydrate, okay? So I'm very excited to get this started with you and we're gonna take a pause here and we'll start with our warmup on the other side. Okay, so let's warm this up by just marching in place. All right, very good. Okay, our first warmup move is just gonna be a mini squat. Let's step out to the side. So mini squat, good. We need four more, this is four. Three, good, two, and one, and come on up, very good. And our next move is gonna be side reach, step out, step it out. We need four more, and march it out, good work. Okay, nice work. Our next, basically our last move is gonna be an inchworm, so let me show it to you. It's gonna go, come on out. Yep, and back, so our feet are hip distance apart and those hands go down, walk it out, come back up. Nice, and give me two more, and one more, and come on up, very nice. Okay, good work. All right, let's do one more round of those, okay? March it out, good work. Do that squat sidestep like this. One more, very nice. And let's do that side reach next, here we go. And breathe. We're really waking up the entire body while we do more intense workout. This is three, good, two, and one, and we're gonna end it with that one more inchworm for those, okay, hip distance apart, down to the floor. There you go, walk it out, that's one. Yep, that's two, two more, that's three, and one more, and come up, okay, very good. Nice job on this warmup. We'll do the exercises on the other side. Our first exercise is a step with the arms up. Step, arms up, okay, and to ramp this up, give me a mini squat, and up. You bend those knees as you move side to side. Get a little bit more intense workout here, and breathe, we're on. Here for another 20 seconds or so. And I'm really, I'm putting my hands and fists to really engage my arms here. So get as many muscles going as possible, and breathe. Nice work, keep going a few more seconds. Good, and march it out, woo, good work. All right, our next second exercise is basically a jumping jack, so I'll show you the modified version. Up, there you go, so side and front, side and front, side and front, just like that, okay? So we're on for 30 here. Keep going, and breathe, your heart will thank you after this, although maybe your brain will be like, oh, that was a lot, but good work for you. And keep going, and breathe, very nice. Few more seconds, and walk it out. Nice work, everyone. Okay, that was number two. Number three are skaters, okay? So it's basically a step, bring that foot back. If you can't get your foot back, just give me a side step. Okay, it's just like this, and ramp it up. Just give me a little hop, and you can even get some distance here. Really wanna up the challenge, okay? Keep going, breathe, very nice. Really working your legs here, these lateral muscles, in addition to getting your heart rate up. So, good work. Coming up on it, and nice work. Good work, everyone. Okay, going to the floor on the next one. Let me demonstrate this one for you. This can be a challenging one, okay? So we're on the floor, you're gonna be four shoulder taps. One, two, three, four, with knees in for four. Okay, so one, two, three, four, knees in. Keep going, breathe, okay? Shoulders over wrists here, straight arms. Really engaging that core. Okay, keep going, and up. Nice work, everyone. Ooh, felt that in my core. Okay, last move is going to be knees up, and then for six, and then four back, okay? So, you ready for this? Okay, here we go. You can even just do it. Two, three, four, five, and six, step it back. One, two, three, four. I'm gonna really ramp it up. One, two, four, five, six. One, two, three, four. One, two, three, four, five, six. Two, three, four. One, two, three, four. Two, three, four, one more set. Two, three, four, and rest. Good work on completing that first set of five exercises. Excellent work. That in itself is a workout, so if you need to pause it here, that's okay too, because again, it's about going at your own pace and building up your strength and endurance gradually, okay? So, let's take a little break here. Really gonna allow your body to rest, and bring it down to let that heart rate come down. Take a sip of water. Really nice work. Yeah, so again, high-intensity interval training is great to strengthen the heart, improve your metabolism, and can also help you lose weight while maintaining muscle, so that's always a good thing. All right, so we're going back to the step and jump in about 10 seconds, okay? So, here we go a few more seconds. Step it, and up, just like that. Okay, good. And I'm putting my hands and fists to engage my arms more, but you don't have to. You can give me a high five here. Okay, keep going, and breathe. So important to keep breathing to get oxygen to your muscles as you're doing this workout. Hey, keep going. Nice work. Good, march it out. Okay, nice work. Okay, next one, try those front and side jumping jacks. Okay, nice work. Keep it moving. I'm feeling a little dewy here, but that's good. That means that I'm working it here. Okay, and we are on. So, here we go. Front and side jacks, and keep going, breathe. And you don't have to go at my pace, remember that. You can go at your pace, but make sure that it's a little bit challenging. I want you to feel challenged after a 30-second round. And breathe, and nice work. Okay, skaters are next. Okay, yeah, just think about the calories that you're burning, strengthening your heart. Awesome, keep it going. And again, here we go. So, skaters, step it, or a little bit more intensity. Give me some distance in between here. Hop, yep, keep going. And breathe. And your head up is here. You can have good posture while doing these skaters. Okay, and march it out, good work. Okay, going to the floor next. Four shoulder taps, four mountain climbers, all right? And I'm gonna amp up the mountain climbers just a little bit to show you what that looks like. Okay, here we go. Enjoy this three-second rest. We're down on the floor here. Here we go. One, two, three, four. Breathe, very nice, very good. And up, whew, good work. Really engage your core on that one, nice work. Okay, whew, next one is remember those six knees up with those four lunge backs. So, it's one, two, three, four, five, six with the lunge backs. And we're on, we're on now, so. One, two, three, four, five, six. Lunge, two, three, four. Lunge, lunge, good work. Lunge, good, a few more seconds. Lunge, whew, nice work. Round two, y'all, good work. We're making it through this high-intensity interval training circuit. Excellent work. Make sure you're hydrating. I live in a very hot climate and we lose even more moisture living here. So, very important to drink water, especially during your workouts because you're really sweating a lot, okay? So, breathe it out. Okay, very nice. Keep going. All right, very nice. And give us another 30 seconds of rest here before we do our final, our final round, okay? So, give you another 20 seconds of rest here. Let's just sidestep it here, very nice. Good work, okay? That first exercise is gonna be that step and jump, okay? We're gonna go in another 10 seconds here. And breathe. Everyone's looking good. Keep it strong. It's our final set of five exercises and we are on now. So, step, jump, or step, reach. Step, reach, okay? I'm gonna step and jump. I'm gonna make my, make this last round good. Do what you can. Challenge yourself. Good work. Feel like I'm a basketball star going for a hoop. Okay, keep going. Nice work. And breathe. Okay, march it out, good work. Okay, last time we're doing these front and side jacks. Run, tap, okay? Breathe, breathe it out. Good work. Another five seconds here. And we're on. Breathe. We're getting the whole body involved here. Let's move. And breathe. Nice work. Remember, go at your own pace. Don't have to do it at my pace, you can go slower. You wanna go faster, go for it. Another five seconds. And rest. Ooh, nice work. Okay, coming down to the finish line here. Ooh, did I forget the skaters? Ooh, we have to do the skaters, I'm so sorry. We're gonna do skaters next, okay? So skaters, a little bit out of sequence here. That's side and side. Just like that. There's so many exercises we're doing here. Okay, keep going. Good work. Ooh, keep going. Skater. Nice work. Keep going. Breathe. Nice work. And we are out. Ooh, all right. Next exercise. So two more left, going down to the floor. We're doing those shoulder taps with the mountain climbers. Okay, all right, this is these. This one is really great to engage the core. Also good for shoulders as well, okay? Okay, so we're down. Here we go. Shoulder tap. Knees. Shoulder tap. Knees. And breathe. And we're up. Ooh, good work. Okay, very nice. Last exercise. I know it's a challenging one, but it's really goody. Okay, those six knees up. And those four lunge backs. Okay. So we are on. Here we go. One. Good. Four, three. Breathe, everyone. Nice work. And rest. Nice work, everyone. Okay. Excellent job on completing these three sets of five HIIT exercises. Okay, let's just cool it down. Cool it down, cool it down. All right. Very nice. I want you to be able to give me a reach. We started with this. End with that. Very nice. Give me some side reaches. Okay, and stop. Let's stretch those legs out. Right leg out. Reach for that toe. You did a lot of leg work here. Especially if you're doing the jumping, you probably felt that in your calves and you may feel it tomorrow. So make sure you drink a lot of water and actually take a rest tomorrow. It's fine. Okay, other side. And rest. Very good. Nice work. Okay, let's go into a calf stretch. Now, this kind of workout, you know, if you're just starting out, just do it once a week. If you can get up to like two or three times a week, that's great as well. Okay, but be sure to work at your own pace. Other leg. Okay. It's an excellent cardio workout. And up. Okay, very good. Okay. Give me chest open and give me a hug. Chest open. Another hug. One more. Chest open. Other hug. Okay, good. And arm across the chest. Upper body. And arms in T. Other side. Very nice. And up and give me three. Inhale, exhales up with the clap at the top. Inhale. Ooh, nice work. Exhale. Inhale. And exhale. One more. Clap at the top. Exhale. Reach. Lean. Good. Center. And lean. And center. And come on down. Now, if you want a longer cool down, feel free to check out our cool down video, okay? Make sure you get that heart rate down and your muscles relaxed. And congratulations to you on completing this challenging HIIT workout. Really great job. Okay, so thank you for joining me. Look forward to seeing you in a future video. And if you like this video, please give us a like, share, comment, and subscribe to our channel. I look forward to seeing you real soon. And in the meantime, keep moving.