Beginner Seated HIIT Workout For Seniors | Low Impact Cardio For Seniors - (10 Mins)

G'day everyone, welcome back to another exercise video. What we're going to go through today is a simple seated cardio workout. It's a high intensity interval training workout. It's no feels. We're going to keep it simple. The main goal is to get that heart rate up and to give you all the benefits of this style workout. It's great for your cardiovascular system and also for weight loss. So make sure you're warmed up. I'll pop a link to a warm-up video up here in the corner. I'll also pop it down in the description box. When you're ready, let's get into it. So we're sitting up nice and tall. The timer's behind the camera. I will keep looking up behind the camera. We're going to get started in five seconds. So getting ready in that upright posture. Three seconds before we get into it and then we're going through 10 rounds. Okay, let's go. Feet out in front, just stepping like this. Okay, we're going to do 30 seconds on, 30 seconds rest. Okay, so just keep stepping out. The more rounds you do, it is going to get more difficult as you start fatiguing. Okay, we've got five seconds to go and that's the first round done. And three, two and one. Excellent work. Slouching over. So now you have 30 seconds rest. This is what high intensity interval training is. It's 30 seconds of high intensity and then it's 30 seconds rest. Okay, I'm going to increase the intensity as we go along. Let's get back up in that upright posture. And you're just going for the set time. If you can't keep up with my foot movements, that's okay. Just you going as best as you can. Three seconds. We're getting back into it, back into the foot movements. Let's go. Tapping that heel down. 30 seconds. That's it. Bring those legs out. Excellent work. Now use those arms. So punching out in front. Maintaining that upright posture. That's it. Punching those arms out. 15 seconds. Great work. This is the second round. We're doing 10 of these rounds for 10 minutes. Got three seconds to go and one. Excellent work. Slouching over. Resting. Taking a breath in and out. That's it. Okay, so remember 10 rounds. It's relaxing now. Okay, let's get back in that upright posture. What we're going to do now is some running on the spot. We're going to do that for 30 seconds. Going as quick as you can. Okay, five, four, three, two, one. Let's go. Running on that spot. Pumping those legs. Pumping those arms. We're going to do that for 30 seconds. We've done 10 seconds. We're going to keep that going. Going as fast as you can on the spot. That's it. Big smile on the face. I know you're enjoying this exercise. Okay, 10 seconds to go. Keep those legs pumping. Keep those arms pumping. Excellent work. And five, four, three, two, one. Great work. Relaxing. Slouching over. Done three rounds now. Done well so far. If you can't keep up with the 10 rounds, that's fine. Do as many rounds as you can. Keep note. And then you can increase it as you start to get fitter when you stay consistent with the exercise. Okay, getting back up in the upright posture. Okay, we're going to go back into that running on the spot for 30 seconds. And let's go. Running on the spot. Pumping those legs. Pumping those arms. Going as quick as you can. That's it. In that upright posture. Don't slouch over. Keep everything up. You're working that core as well. That's it. Let's go a bit quicker. Keep those legs pumping. Keep those arms pumping. Done 15 seconds. That's it. Keep it all going. Doing an excellent job. Let's keep going. Five more seconds. And three, two, one. Excellent work. Okay, shaking out those legs. Shaking out those arms. Taking a deep breath in. Gentle breath out. Relaxing your body. Okay, coming back up into that upright position. We're going to do the step out now with some punching. And then we're going to get into marching. So we're going to do all three in this next one. Okay, so let's go. Stepping out. Okay, let's bring the arms in as well. Let's see. We're going to do this for 20 seconds. And then we're going to do 10 seconds of marching. That's it. Excellent work. Five more seconds of this. And then into that running. Not marching. Running on the spot. Okay, let's go. Running. Pumping those legs. Pumping those arms. Going as quick as you can. Pretend like you're running a race. You're trying to get in front of someone. That's it. Excellent work. And relax. Great work. Slouching over. Okay, taking a gentle breath in. Coming up. And breathing out. Okay, so you're halfway. You've done excellent work. 15 seconds to go. We're getting into the sixth session. We're running. Five seconds. Getting ready to go. You can do it. And let's go. Tapping those legs out. Doing the arms as well. In that upright posture. You have 20 seconds. And then into the running at the end. Keep that going. Don't give up. You've got this. I'm sure you can feel those lungs moving. Your muscles moving as well. Okay, let's get into that running. Going as fast as you can. Go, go, push it in. Put it in, I should say. Keep going. Push, push, push, push, push. Three, two, one. Great work. Okay, slouching over. Taking a deep breath in. And out. Shaking out those legs again. Shaking out those arms. Okay, 15 seconds. Getting ready to go. Okay, what we're going to do now is the running on the spot for 30 seconds. Okay, let's go. Running as fast as you can. 30 seconds. Keep those legs pumping. Focus on those legs. Focus on those arms as well. That's it. Keep it going. Done 10 seconds. Going to go for the full 30 seconds. 15 seconds in. Keep it going. Don't give up. Keep those legs pumping. Keep those arms pumping as well. And 5 seconds to go. 5, 4, 3, 2, 1. Great work. Taking a deep breath in. And out. Just relaxing. Coming back up and down. Okay, so what we're going to do in the next one is stepping those legs out. We're going to do the punching as well. Okay, we're just going to do that for the full session. We are going to go a bit faster with it. Okay, so 3, 2, 1. Let's go. Pumping those legs out. Don't give up. Let's keep it going. We're all doing excellent work to get this far. Let's bring the arms into it. Let's go a bit quicker. 30 seconds. You've got this. You can do it. That's it. Keep it going. Don't have much to go after this. You're on the back end of the exercise. 10 seconds to go. Let's go a bit faster. Maintaining that upright posture. Great work. 3 seconds to go. And 3, 2, 1. Great work. Relaxing. Slouching over. Okay, taking a deep breath in. Coming up. Shoulders back and down. Breathing out. Okay, this time we're just going to do the punching. Okay, we're going to do that for 30 seconds. I am going to mix it up with a few other exercises. Getting those arms working. 5 seconds in that upright posture. Let's go. Punching out. Going as fast as you can. You can match my punches or you can even go a bit quicker. Okay, but just doing the exercise for 30 seconds. That's it. Excellent work. Punching those arms out. Okay, now let's just do some arm rolls like this for the last 15 seconds. Don't slouch over. Excellent work. Keep that head up. You've got this. Keep it going. And stop. Excellent work. Relaxing. Coming back up. Shoulders back and down. Okay, so what we're going to do now is all of those in the next 30 seconds. So we're going to do the legs and we're going to do the arms and we're going to put that together and then we're going to do the running on the spot. Okay, make sure you keep up the exercise. Doing your best for the 30 seconds. You don't need to match my movements. Okay, now let's go in that upright posture. Punching the arms out. That's it. Keep it going. Let's bring the legs into it as well. That's it. Keep it going. Okay, now just doing the legs. Holding your arms up. That's it. And let's go running on the spot as fast as you can. Keep going, keep going, keep going. As fast as you can. Keep it going in 3, 2, 1. Excellent work. Relaxing. Taking a gentle breath in and out. Okay, so we've got one more session to go and we're all done for today. You've done excellent work getting this far. Let's just put it in for the last session. 15 seconds to go. Let's get into that upright posture. We're going to end with 15 seconds of running on the spot. We're going to do 5 seconds punching and then we're going to get the last 10 seconds running on the spot. Okay, so 3, 2, 1. Let's go. Pumping those legs. Pumping those arms as quick as you can. See if you can go faster. Moving everything as fast as you can. Let's keep it going. 5 more seconds of this and we're going to get into some punching. That's it. Excellent work. Keep that body upright. Now into the punching. Punching those arms out as fast as you can. That's it. Now let's get back into the running. Almost done for today. Keep it going. Put it in. Put it in for the last 5 seconds. You can do it. And 3, 2, 1. Great work. Taking a gentle breath in and a nice relaxing breath out. Let's just slouch over. Sitting back in your chair. Let everything relax. Shaking out those legs. Okay, coming back up. Let's do some shoulder rolls again. 3, 2, 1. Sitting back. Taking a gentle breath in. Relaxing breath out. Straightening up those legs. Letting everything relax. Allowing that heart to come down. If you've got a bottle of water, having a sip of your water. Shaking out those legs again. Okay, let's just close our eyes. Taking a gentle breath in. Relaxing breath out. And we're all done for that HIIT style workout. Sit here for as long as you want till your body or your heart rate starts to come down. You did an excellent job following along to that workout. If you do stay consistent with this video today, you will see your cardiovascular fitness improved. It is also a great exercise video to do combined with a healthy diet for weight loss. So stay consistent with this exercise video and you will see the results. I'll catch you again soon for more exercise videos. If you do want a free exercise ebook to help you improve your health and fitness, head over to morelifehealth.com, sign up to the mailing list and I'll send you a copy of that. If you did like this exercise video today, make sure to give it the thumbs up and subscribe to this channel for regular exercise videos to help you improve your health and fitness. I'll catch you again soon for more exercise videos. Keep moving, stay happy and I'll catch you next time.