10 Minute Walking Workout for Seniors | Tabata for Beginners

Hey there, April Biesta next here with my mom, Aiko. Hey. And Mr. Mochi. Mr. Mochi. Who's weighing in at 20 pounds here. Good boy. All right, so today we have a 10 minute HIIT workout, but Tabata style. What's Tabata? Basically Tabata is doing an exercise eight times, okay? That's right. 20 second rounds, okay? With 10 seconds of rest in between. So we're modifying it a bit by just doing two exercises, eight times, okay, each, all right? But the whole point is to, you know, do it at as high intensity as you can, all right? So we're going to have eight times to really master the move. All right, so amazing calorie burner. You know what? You'll get some steps in here too, but really it's really going to build strength, stamina. Okay, should be interesting. And get your heart rate up, all right? All right, so we'll take a quick pause here and get started with our warmup. Hey mom, you want to have a seat? Sure. All right. Yes, we're going to do this Tabata standing or seated. Oh boy. Okay, so let's just warm it up. Get that body moving. Yeah, it better be warmed up. Sounds like it. That's right. Okay, and again, only two exercises, but we're going to be doing each one eight times, okay? In a row. So you're going to get really good at the move, okay? All right, give me some nice reaches across, yeah, yeah. Wake up that body. Wake everything up. Upper body, lower body, core. Very nice. Okay, give me some step backs right now. Step it back. Good. Okay, good. Ooh, yeah. Wake up those ankles. Okay. All right, nice work. Okay, and very nice. Give me some step outs. Step it out. Good job. All right, nice work. All right, good work on this quick warmup. We'll take a pause and get started with our Tabata on the other side. Okay, so nice warmup. Okay, so we're going to focus on just one exercise, and it is the jumping jack, everybody. It looks like this, okay? And we're going to do it for 20 seconds, okay? And if you want, you can count how many you do in this first round, okay? So go ahead, mom, go do it. Yep, just like that. Okay, now you want to ramp this thing up with jumping jack. You're going to do a full jack, okay? Sorry. Okay, but I will do it this way. Yes. Okay, and my mom's showing modification. If you can't get your arms up, that's fine, too. Okay, good. All right, that was round one of the jumping jack. Cool it down, breathe, okay? Same thing, next round is going to be the jumping jack. Okay, so we're on, go. You can see, you can get really good at this move, right? And the whole goal with Tabata is to go as fast as you can in these rounds, okay? Really get that heart rate up. And, and, okay. Rest, this is your rest period, okay? You see how fast these go? Yeah. That's the second round. Now we go into three. Okay. Okay, and this one, I'm going to choose to do the jumping jack, okay? For 20 seconds, and breathe. Good job. Keep it going, looking good. A few more seconds, march it out. See that, how that worked? All right, nice little rest period, but you're really challenging, you know, your cardio, on again, see? There you go, breathe. Just one exercise, you can choose to ramp it up, but challenge yourself, it should feel challenging, okay? I'm doing it with you, there you go, good job. And there we go, march it out, rest. Oh, this is rest? Yeah, the rest, what do you think? Oh yeah, I'm really into it now. Good, now you're getting really good at this move. Okay, we're on again, go on. This is number six. I've lost count, man. Did you lose count? This is number five, isn't it? Yeah, number five. I'll know when we hit that one minute rest period between the two exercises, okay? Keep it going, looking good. Good job, and rest. I lost count, but. This is number six coming up. Okay, thank you for keeping track. Okay, breathe, okay, or on. Getting dewy? Yeah. Okay, and again, you need to modify down here, that's fine. Okay, good job, breathe, keep it going. I like what I'm seeing here, good job. Wow. Nice work, nice work. I'm sitting down. Okay, yep, march it out, good job. Ooh, this is our last round, okay? I think, no, no, no, I'm sorry, I'm not sure. No, this is number seven. This is number seven, oh, I got ahead of myself. Okay, I'm gonna try to do it with a little jack. Good job, breathe, everybody, good work. And march it out, good job. All right, woo-hoo, getting that heart rate up. This is the last one. Okay, nice work. Thank goodness. Okay, oh, I'm ready. It's like I wanted to have a little vacation after that one. All right, keep it going, nice work. Breathe it out. Oh yeah. And, all right, one minute of rest. Nice work. Please take some water, get some water, okay? Nice work, everybody, on exercise one. Take a sip of water, rest, bring that heart rate down. You see how this is a really compact workout, but a more intense version of high-intensity interval training? Yeah, just a little bit, but it's good, it's good. Raise your heart rate. Oh yes, that's right. It really burns calories, everybody, so very proud of you for getting through even, we're halfway done. Okay, so next move is just gonna be high knees, okay? But you're just, you can either march it real fast, okay? Or do the high knees, right? Okay, this is just one exercise we're focusing on, okay? We're gonna be on in five seconds, so first 20-second rounds of high knees, okay? Can you move your arms? Yeah, absolutely, absolutely. Okay, so high knees, everyone, okay? You can choose to do this. Get them up, though. I really want you to engage this core to get those knees up, okay? You can just march it fast, or you can get these high knees up like this. I'll just do what I'm doing. Right, breathe. And pull down, okay? Rest, rest, rest. Again, we're doing this another seven times, okay? You got it? Yep. Okay, keep good form, head, neck, spine in alignment, whether you're, we're on now, go. Whether you're seated or standing, I want you to have really good posture, okay? Ears, shoulders, hips in alignment. Keep it going. If you didn't say that, I'd worry about you. Well, it's easy to forget. Yeah. Okay, march it out, breathe. Breathe, breathe, breathe. It's easy to forget, so. Okay, very nice. Okay, on, go. You're looking good, I'm watching you. I'm watching you, too. I can feel you. All right. I can feel your eyes on me. That's right. Again, you can do this real quick, or get those knees up. Breathe. And pull down. Really nice. Was that three? This is number three. That was three, right? No. Oh, we're on now. Get up. This is number three. Okay. I think it's like I want it to be done, so. We have to have some kind of marker to keep track. Yeah. Well, we'll keep track for you. But it's hard for us while we're doing it here. And march it out. Good work. You're getting your heart rate up. Yeah. I'm really proud of you. Keep it going, everyone. And number four coming up. All right. And we're on. Go. Get those knees up. Yep. Just bring those knees up. My knees are feeling heavy. Are they feeling heavy? Yeah. You're really working it. Good job. Breathe. Good job. March it out. Rest. Rest, rest, rest. Number five coming up. Okay. Let's do this. I'm proud of you. Good job. We're on. But these are real short, intense bursts. That's the whole point. Keep it going. Breathe. And cool down. 20 seconds is enough. It's weird. It kind of goes fast and then it doesn't. Yeah. Two, one, and we're on. Go. This is number six. Okay. Keep it going. You're looking great, everybody. Good job. Yes. Loving what I'm seeing here. Good job. And bring it down. All right. I don't know about you, but I am definitely getting to do it here. Yeah. Okay, number seven coming up. Okay, go. Actually, I think this is it, mom. I think you're behind. This is the last round. No, this is number seven. No, it's not. It's the end. Or this is eight. This is the eighth round. This is number eight. We're on eight now. Cool down. That was the eighth one, everyone. Are you sure? Yes, we're in cool down mode. Enjoy it. I'll shut up. I'll be quiet. All right, just chill out. Gently walk here, okay? Nice work, everyone. Okay, cool down. Side steps. We can step it out. Step it out gently. Yeah. Yeah, while you're doing it, you can really get out of count. And as you can notice, I'm a little bit out of breath here, which is actually an indication that I challenged myself. That's good. So that's really good. So if you're feeling that, that's actually okay. But at any time, you can rest. Okay, so gently march it out. Really nice work, everyone. Okay, stop the feet. Oh, hey, give me those shoulder rolls back. Ooh, yes. Two, good. Three and four. Reverse it. One, good. Two, three, and four. Very nice. Give me some nice sways. Side to side. And cool down. Nice. Okay, hamstring stretch, please. Okay, one leg straight out. Toe up to the ceiling and stretch. You don't have to reach your toe. That's okay. I can reach my toe because my arms are long. Yeah, you have a little advantage. I got short arms. Yeah, that's it. So yes, you know. Other side, okay? Other leg straight out. Toe up to the ceiling. That's true, you know, different proportions, you know. You can have an impact on whether or not you can touch your toes or not. I can touch it if I need to stretch, but that's okay. Well, that's amazing with those short arms. That's excellent. I got short arms, but I also have short legs. Ah, yes. Excellent. They balance each other out. Very nice, everyone. Give me three inhale, exhales out. Inhale, and exhale. You earn this. Inhale, and exhale. If you want to clap at the top here with us, please do. Yes, I have hands. Stretch. Feel that, oh, on the side of your body. Center, other side. Yeah, it feels so good. And come down gently. Congratulations on completing this 10-minute Tabata workout. So I'm really, really proud of you. 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