High-intensity interval training (HIIT) has been one of the most popular fitness trends for over a decade. It’s not surprising. HIIT workouts effectively improve cardiovascular health, improve metabolism and burn fat.
Despite what you think, you can enjoy the benefits of a HIIT workout even if you’re older or I haven’t exercised in a while. The key is to start with shorter, lower intensity intervals, focus on proper form, and gradually progress based on your fitness level and physical abilities. Try this sample HIIT workout at home to see if HIIT is right for you.
Example HIIT workout for seniors
If you want to try a HIIT workout, this routine is a great way to start. It requires no equipment and you can easily change the intensity of each HIIT exercise.
HIIT alternates intervals of high-intensity exercise with periods of recovery. To create a HIIT workout from the exercises below, perform each exercise for 30 to 60 seconds. Then walk in place for 30 to 60 seconds to cool down before moving on to the next exercise. You can always walk in place for longer if you’re not ready to push yourself again. Repeat this pattern, gradually working up to a 30-minute workout. At first, just do what you can while staying in good shape.
HIIT workouts should never be painful or so exhausting that you can’t complete the intervals.
A note on terminology: In the following exercises, “tempo” tells you how much time to allow for each of the key movements in an exercise. For example, a tempo of 3-1-3 means you should count to 3 during the first part of the exercise, hold the new position for a count of 1, and return to the starting position while you count up to 3. Paced cardio movements often have a tempo that looks like 1–1–1–1–1, meaning one count for each part of the exercise.
Warm
As with any exercise, start with a dynamic warm-up. This can be as simple as a 10-minute walk or light pedaling on a stationary bike. Try to warm up the muscle groups you will use during the workout.
Moving squat with arm sweep
- Stand with your feet together and your arms at your sides. Keep your shoulders back and down at all times. Contract your abdominal muscles.
- Step out to the right, bend your knees and hips, and lower yourself into a squat position while sweeping your arms out to the sides and overhead. Don’t keep your knees further forward than your toes when squatting. Don’t let your shoulders come up toward your ears when you raise your arms.
- Straighten your legs, bringing your left foot next to your right and your arms at your sides as you return to the starting position, but to the right of your starting point.
- Repeat, moving to the right two or three more times, depending on how much space you have. Take a step back to the left.
- Repeat this sequence for 30 to 60 seconds.
To make this exercise easier: Take small steps to the side. Don’t crouch so low. Keep your hands on your hips.
To make this exercise more difficult: Squat lower, but not below knee height. Move faster while maintaining good form.
Side kick
- Stand straight with your feet hip-width apart. Keep your upper body relaxed.
- Bend your arms so that your hands are in front of your chest like a boxer. Make fists with your hands.
- Step forward with your left foot, placing it in front of your right foot.
- Lean your upper body to the left, lift your right knee out to the side, then extend your leg by kicking out to the side with your flexed foot. Tighten your abdominal muscles and activate the movement of your gluteal (butt) muscles. Your knees and toes should be pointed forward when you kick.
- Bend your right knee, lower your leg and return to the starting position.
- Repeat for half of the 30- to 60-second interval period, then switch sides, kicking with your left leg for the remainder of the interval. The tempo of this interval is 1–1–1–1.
To make this exercise easier: Kick lower. You can hold on to the back of a chair for balance if necessary.
To make this exercise more difficult: Hit higher. Add a punch with the arm on the same side.
Board support
- Stand with your feet together and your arms at your sides. Contract your abdominal muscles.
- Lean forward from your hips, bend your knees and place your hands on the floor. Bend your knees as much as necessary to place your hands on the floor.
- Bring your hands out until your body is in a plank position. Your body should be aligned from head to heels and your hands directly under your shoulders in a plank position.
- Then bring your hands back to your feet and roll back to the starting position.
- Repeat for the duration of the 30 to 60 second interval. The interval tempo is 1–4–1–4–1.
To make this exercise easier: Start on all fours and walk your hands forward to a plank from this position. You can keep your knees on the floor for an easier variation or lift them off the floor when you remove your hands.
To make this exercise more difficult: In a plank position, raise and lower each leg, lifting your foot off the ground, before moving your hands back.
Tips to Prevent Injuries
To stay safe and avoid injury during HIIT workouts, keep these tips in mind:
- Always start with a thorough warm-up to prepare your muscles and joints for training.
- Good form is essential to avoid strain. Consider working with a trainer or physical therapist to make sure you’re performing the movements correctly.
- Don’t jump into high-intensity exercise too quickly. Start with low-intensity intervals and gradually increase the intensity as your fitness improves.
- Allow time for rest and recovery. Do no more than two or three high-intensity or high-impact workouts per week. Instead, schedule rest days between workouts to avoid burnout and injury.
Exercise Photos by Michael Carroll