20 Min HIIT for Seniors | Burn Fat & Strengthen Heart

Hey there, April, my mom, Iko, VSNX here. Hi. We're excited to do a 20-minute high-intensity interval training workout with you today that consists of 40-second exercise rounds with 20 seconds of rest in between. Sounds good. Now, this is a fat-burning, calorie-burning, step-counting, heart-pumping workout. You're running by the kitchen sink. That's right. And you'll get your steps in on this one as well, too. Now, my mom is going to be doing this one seated. I'll be doing it standing to give you options and make sure that you have water available to stay hydrated during this cardio workout. All right. How does this all sound, Mom? Sounds good. I'm ready to take a hit. All right. Me, too. All right. We'll take a pause here and get started. Hey, Mom, want to have a seat? Sure. All right, everybody. Let's warm it up as we start this HIIT workout to burn fat, burn calories, get our steps in. Okay? Let's wake up the body. Wake up the joints. Oh, it feels so good just to move. How are you feeling? Ready to go. How are you feeling? Yeah, good. You ready? I'm ready. All right. I love your enthusiasm. All right. Give me some toe taps forward. Toe taps. All right. And while we're doing that, give me palms up and palms down. Palms up and down. Yes. Breathe it out. Very nice. Good work. And two more. And nice and march it out. Excellent work. Waking up that body. Yeah. Okay. And let's just see. Bring those elbows back. Sort of like a modified backstroke. Just the elbows. Elbows. Just waking up the shoulders. Waking up the arms. Okay? Yeah. Nice work. That's a good way to do it. Yep. And breathe. Yeah. And march it out. Nice work. Yeah. Stop the feet, please. And reach it out. Reach it out. Good. Waking up that torso. Waking up that upper body. Feels good just to wake everything up. Okay. Nice work. Okay. And then stop the arms. Stop the feet. Give me those shoulder rolls back. Good. Feels good. Yes. And reverse it. Yeah. Good. Oh, that feels so good. Arms up and down or whatever your range of motion is. Up. And up. Good. And one more. And very nice. Nice job in this warm-up. We'll take a pause and get started with our HIIT workout. All right. Let's get this party started, shall we? Yeah. Our first exercise is just this. We're getting our arms going. But I'm going to add a step touch. So step and touch. Step and touch. Okay? Nice and gentle. Let's just get used to this here. Okay. We're here for 40 seconds. So pace yourself. And you're going to do this for 40 seconds. We're going to get into a little rhythm. Okay? So keep it going. And breathe. Are you feeling it in your arms already? My feet are not working with my arms. My arms are trying to catch up with my feet. That's kind of funny. Or is it my brain trying to catch up with my muscles? Well, it is a coordination move. Step and touch. And gentle, gentle. Walking. Rest. This is your time to breathe. Take a sip of water if you need it. Okay, everybody? All right. Next move is a mini squat and an overhead reach. If you're sitting, it's just going to be a hinge with the back straight and arms up or arms whatever your range of motion is. Okay? So let's do this. So I'm doing mini squat, arms up. Mini squat, arms up. You can see you're standing with me. I'm just sitting at back and then putting my arms up and my back is straight. And mom is just hinging at the hips with her back straight. Feeling it, you know, with her back straight. You don't have to go deep, mom, okay? You don't have to go deep. Okay. Just give me a little bit. If you're sitting in a chair, you can just give me a little hinge and then up, okay? Little hinge and up. Believe it or not, you are working. Your glutes, even if you're sitting in a chair there. Okay, now. Rest. My torso needs help. We'll be doing some torso moves. Okay. Gentle. March it out. This is rest. Okay. You know that side step. Step and touch, right? Yeah. Okay. Step and touch. We're going to add something with the arms. Uh-oh. Get ready. We're going to add a punch with each step. Punch and step. Oh, okay. You got that, right? Yeah. So with each. I can do it. Got it? Oh, okay. I like that. I like to hear that. Are you with us? All right. Good job. You're looking good out there. Breathe it out. And nice. Get used to this motion. Breathe. Looking good. Raise your heart rate with this one. Get your heart rate up. Absolutely. It's a 40-second round. You're in the boxing ring here. Good work. Keep it going. We're almost there. A few more seconds. Okay. And now rest. Okay. Nice work. Yeah. Okay. Breathe. Take a deep breath. Get your body moving. It is. It's great to move. Yeah. Great to move. Okay. This one is kind of a fun one. We're just doing one, two, three, and in. Triple steps. Okay? Triple steps. So one, two, three, and in. So one, two, three. Bring it in. One, two, three. Bring it in. One, two. Yes. Checking your counting skills. One, two, three. Bring it in. One, two, three, and in. Got it? Yeah. You got it. Good. How about you? Looking good out there. One, two, three. Yes. One, two, three. Yes. We want to prepare you to move fast. One, two, three. And in. One, two, three. Good. And breathe. And march it out. Nice work. That's fun. All right. Okay. Good job, everybody. Looking good. All right. We did the side step. Right? We know this. Yeah. Now, arms are just going to follow, like, as you go for one side, the other side. Okay? Just like that. Mm-hmm. Good. Yes. You can do the little eight. Now, you can see, like, I'm making a figure eight with my hands. Can you see them? They're making a little eight in front of you. Breathe. There you go. Yeah. And you just flow with it, right? Yeah. Just flow with it. Yeah. And breathe. Get the hang of it. Yeah. My brain is getting more weak. Well, you know what? That's what happens is, as we do it more and more, your body gets used to this motion. And because we do so many different types of motions, that prepares your body for all kinds of different things during your day. Yeah. And march it out. Big rest. Big rest in this interval. Okay? So, this is, whew. That was five exercises, and we're going to do that round one more time to see how good you can do it in the second round. All right? Okay. Mm-hmm. Take a sip of water. Whew. Nice work. Yeah. So, these second rounds are, you can kind of ramp it up, and you can even pick up some weights. I'll pick up weights for a few of the exercises to give you, show you some variation. Okay? My weights look good on the floor. It's good. They look very comfortable there? They're resting? Your weights are resting over there? Yeah. My weights are resting. Okay. Got it. That's a tongue twister. My weights are resting. Weights are resting. Can you say that ten times fast? Weights are resting. Okay. All right. We're going back. Okay. Step touch. We know this. With the arm swings. Okay? Arm swings. With control. If you... Oh. Step touch. Yes. And now, since this is the second round, I want you to really see if you can challenge yourself by either picking up the speed... Get your heart rate going here. Yeah. Get your heart rate up. Okay? Keep it going. Breathe. You're looking good. This is the last time you're going to see this, so make it good. You're working... Believe it or not, with all these moves, you're working on your balance, but this one, you're really working shoulder mobility and lower body. And now rest. Nice work. Really, really nice work. Okay. Breathe it out. Now, I'm going to challenge myself with this next round with the weights. You don't have to do it. I'm just going to give you an option. Okay? Breathe it out. The next one is this. Squat. You're just doing a mini squat, Mom, and arms up. Okay? You're just doing a mini squat, really shallow. I'm doing squat, arms up. Squat, arms up. If you can't get your arms above your head, just in front of you is fine. Okay. Whatever your range of motion is. Listen to your body. Yes. Listen to your body. Okay? Good job. Breathe. Always listen to your body. Your body says stop, stop. That's right. Does that tush look good? Go ahead and sit. That's why we have it there. But, you know, if you're feeling it, go for it. Yeah. That's right. You know. Remember to keep that back straight. Okay? Nothing wrong with that. And very nice. Really nice work, everybody. Excellent work. Breathe it out. These intervals are going quick. Okay. I've got the weights in my hands still. Okay. We're doing that step touch. All right? Got that? Yeah. Each step we're punching it out. Punching it out. I'm still holding the weights. Okay. Punch it out. But do it with control, okay? Whether you have weights or not, I want you to punch it with control. Yeah. Breathe it out. You're looking good. And an additional challenge here, in addition to the weights, is you increase your tempo. Oh, okay. Okay? Uh-huh. That's up to you. Yeah. You can do it at your own pace, right? Yes. You can do it at your own pace. You can even go, you know, if you need to go slower, that's fine. Yeah. Okay? But it's all about making this workout your own. That's right. Okay? And listening to your body. Yeah. Okay? Nice work. Ooh, that one went quick. That one went quick, quick, quick, quick, quick. Breathe it out. Your next favorite move is next. Triple toe taps. And in. Breathe it out. Nice little rest period here, and then we're on. Okay? Triple toe taps and in. One, two, three, and in. Two, three, and in. Okay, keep it going. And as you can see, I'm still holding his weights. It's actually an additional challenge to be holding additional six pounds on my body. One, two, three. Good. One, two, three. And you go at your own pace here. One, two, three. Good. You're working on your balance. Yeah. Coordination. One, two, three. Very good. One, two, three. And in. Breathe. Do some chicken arms. You could do that, too. And rest. Okay, I'm going to put one weight down here. We're in our triple toe tap mode. Okay? Breathe it out. I'm just going to do that nice little figure eight, but we're doing sidestep, right? And you just let those arms flow, right? Just let it flow with the feet. Really nice. Breathe it out. Looking good. Feeling good. Looking good. That's right. You're working on your shoulders here. I love this upper and lower body move. Really nice work, everybody. And if you're adding additional weight, you're challenging your muscles even more. So nice work. Breathe it out. Getting dewy here. Oh, yes. I like to hear that. Are you feeling dewy, too? Hey, good work. Okay. Weight's down. Take a sip of water. Big one-minute rest before we go into a new set of five exercises. Nice work, yes. Thank you, thank you. Good job. I feel myself getting dewy. And for our friends who don't know what dewy is, it's our nice way of saying get sweaty. We figure, oh, we want to get dewy, not sweaty, right? Or perspiring. Yeah, perspiring. I'm perspiring. It doesn't have a half of a nice ring to it, right? I got to get dewy. Yeah. Nice way of saying that. You got to be dewy, not sweaty. That's right. Yeah. Thank you so much for joining us. Getting dewy here today. Right. Yeah. Very, very nice. All right, so let me go into the next exercise. I'm not going to use any weights for this round. It's a knee up and a clap under the knee. But you can do a knee up and just clap. Here or here. Okay? Or both. Okay? But I'm going to go underneath. Because it really forces me to get that knee up. And why is that good? Because it really engages and strengthens your core. Because that's what you have to engage to be able to do this move. Okay? But if you can't do it, just give me toe taps like this. And just give me the clap. Okay? But if you keep at it, you'll be able to do this. Or do this. Right? It's all about consistency and practice. Yeah. Good job. I hate to be cliche, but motion is lotion, everyone. Okay? Good job. Good job staying with it. Breathe it out. Okay. Next move. Step it out. We're adding arms in. What are the arms? Push and pull. Give me a good push. Give me a good pull. Yes. Looking good. You can even open the hands like I am. And then closing them. Give me a good fist. Yes. And fist. You're doing it all with this move. Engaging that upper back for good posture. Arms, legs, coordination. Fantastic. Everything, huh? Yes. All in one. Yes. And you can even ramp it up here like this with each foot. Like that. Breathe. Nice work, everybody. Okay. I got my heart rate up on that one. How about you? Okay. Next move. Heel touches, right? Yes. I'm going to give you like elbow moves with the heel touch. You're slightly engaging the core here. Or if you can't do that, just give me the reaches here. Same kind of motion. But just get those elbows engaged. Get that twist action happening. And if you can't twist, that's okay. Just give me the pushes like this. You're protecting your spine. The osteoporosis, you don't need to twist. Just give me the push. Very nice. You're doing heel touches. Looking good. I am feeling dewy. Do you all have the dew on? Breathe it out. Excellent work. And rest. Nice job. Okay. We're going to challenge ourselves even more in this next one. Okay. Watch this. 1, 2, 3, 4, mini squat. So you're in a chair. 1, 2, 3, 4, gentle hinge. Okay? Give me 1, 2, 3, 4. 1, 2, 3, 4. Good. 1, 2, 3, 4. Why are we doing this? Actually, this is good for your brain. Oh, yeah, definitely. My brain is definitely awake. Yes. 1, 2, 3, 4, right? Yes. Plus, we got a little. You can feel the core. Yes, absolutely. We ramped up the tempo a little bit to get that heart rate up. Nice work, nice work. Feeling dewy? Yeah. All right. Okay, next one's kind of fun. Next one's a V-step. So out, out, in, in. I'm going forward, forward, back, back. Forward, forward, back, back. Arms follow along. Forward, forward, back, and back. Forward, forward, and back. Rainbow arms. Yes. Very nice. Forward, forward, back. So it's basically in, in, out, out. So out, out, in, in, in. Out, out, in, in, in. Good job doing great. Really nice work, everybody. Breathe it out. Nice work. Excellent. Breathe. Oh, boy. Getting these arms above the head really gets that heart rate up. Yeah. And breathe. And big rest. One-minute rest. Take a break. Cheers to you. Wonderful work. We're on the other side here. Yay. Only one more set. Keep it going, folks. Okay. Nice work. Good job. Okay. Breathe it out. Good job getting Dewey. Yeah. Thanks, friends, for joining us. Yeah. I just had one of our friends ask, like, oh, I heard you have Get Dewey T-shirts. Yes, we do. You can find them on our website. So hope they inspire you. Yes. You have to supply your own Dewey. We give you the shirt. That's right. Check it out. All right. Nice work. I don't know what that sound effect was, but I hope everybody's okay over there. Yeah. All right. So we're getting ready for our next round. Okay. Knee ups, right? Right. With that clap under or clap in front. That's your call. Okay? I'm going under here. Going under. But you can do it in front or above your head. Yeah. Breathe it out. But this is a great core move. Plus, you know, I want you to stand tall. I don't want you to... No, no, no, no. No hunting over when you do this because that's the challenge is that your core has to really work to get that knee up. Okay? Breathe it out. Nice work. Don't forget to breathe, okay? Oh. With all these... Don't stop breathing. Keep breathing. Gotta get the oxygen in. Keep the deep breath. Yes. For your whole body to work. And nice work. Bravo. Excellent work. Okay. Nice job. Next one is that step out and push and pull. Okay? Yeah. Step out, push and pull. Breathe. Okay. Start with the easy peasy step out. Okay. I'm going to do it with each step. Okay? I'm really ramping it up here. This is the last round, so let's make it good. You see us going at this pace, but you know, you don't have to go at this pace. You can go at your own pace. That's right. That's the way to do it. Okay. And build up from there. That's right. And you'll see, if you stay with it, you're going to be able to do it for a little longer next time. Yeah. And in a week's time, you'll be even stronger. In a month's time, you'll be even stronger. Okay? So stay with it. Stay with it. Breathe it out. And take a breath. Okay. Beautiful, beautiful, beautiful. We're going into that heel touch with the elbow. Okay? Heel touch and elbow. Good. Let's do it. Breathe. Nice work. Yeah. Keep it going. Yeah. Almost there. Almost at the end. Yeah. And you'll see in the second round, because you know the moves, it may feel easier to do. You may be able to go at a little faster pace. But what I'm feeling right now is I'm doing this elbow move. I'm starting to feel it in my arms. Holding these elbows up. And then doing that gentle twist to engage the core. And march it out. Woo. Nice. Okay. And the core is so important. It's right here, right? Right. Every motion starts from here. That's why we want to strengthen our core. Stabilize our spine. All right. Next one. One, two, three, four. Hinge for you. Right? One, two, three, four. Hinge. Or one, two, three, four. Mini squat. One, two, three, four. Mini squat. Yeah. Good job. And whether you're squatting or hinging, please keep that back straight. Okay? And you don't have to go deep. You don't have to do a deep squat. You don't have to do a deep hinge. It's just doing that motion. It's like a little burst and a little rest. But a little strength move after the little cardio burst. Nice. And breathe. One, two, three, four. Yes. Squat. I want to do fast feet. My feet are moving. Yes. I can see that. I'll give you a finisher. If you just ask for it. Okay. You'll breathe. We have one more formal exercise around here. Which is the out, out, in, in with the rainbow arms. So breathe it out. Okay? I'll get you started here. Out, out, in, in. And rainbow arms. And breathe. Good job. Nice. Breathe. Keep it going. You're looking great, everybody. Getting there. Oh, yes. Yeah. Two more seconds. Excellent work. Breathe. Really extend those arms. Really gets that reach. Think about reaching for things and march it out. All right. Okay, since you said so, Mom. You wanted to do it. Right. We're going to do fast feet. Okay. Just for a count of 20. So just breathe for a second here. Breathe. Whoa, whoa, whoa. Hold your horses. Hold your horses there, young lady. All right. In five, four, three, two, and one. For 20. One, two, three, four, five, six, seven, eight, nine, ten. Ten, nine, eight, seven, six, five, four, three, two, and one. I love that, too. Did that get your heart rate up? Whoo. That's a good one. Now, let's cool it down, everyone. Just cool down. Give me some gentle side steps here. Okay. Arms. Nice work. Oh, yes. Okay. Just side to side, Mom. You're doing some weight shift here. Yeah. Nice little sways. Gentle movement for the hips and the legs. All right. Nice work. Okay. Stop. Open and close. Whoo. Cool it down. Excellent work. Burning fat, burning calories. Yeah. Getting your heart rate up. Get your heart rate going. And also, at the same time, strengthening your entire body. So, really, really proud of you. Okay. Nice work. Give me shoulder rolls. Ooh, that feels really good. Two. Good. One. Three. And four. And reverse it. Good. Two. Three. And four. Very good. And clasp the hands like this. Yeah. Just put them in front of you. Nice little stretch here. Good. Breathe. Okay. And then bring your arms back. You can just hold onto the back of your chair if you like. Just hold them back here. You can clasp your hands. Awesome. Open up those chest muscles right through here. Right through here. Okay. This combats those rounded shoulders that we often feel, right? Okay. Give me a gentle reach. Good. Gentle reach. Excellent. Okay. Let's just stretch the legs out a little bit here. Hamstring stretch. Toe up to the ceiling. Straight. Okay. Excellent. Okay. Let's go to the other side. Gentle stretch. Good work. Nice work. Give me three inhale exhales. Up and down. Inhale. And exhale. Good. Inhale. And exhale. And one more. Inhale. And exhale. Excellent work. If you need more cool down, check out one of our cool down videos to really get your heart rate down and just relax. But thank you so much for joining us. If you enjoyed this HIIT workout, let us know what you thought and share it with a friend. We love to help more friends around the world get stronger and healthier. So, anyway, thank you again. We look forward to seeing you in a future workout. In the meantime, keep moving and staying strong. That's right. See you soon.