15 minute HIIT Walking Workout | Seniors, Beginners

Hey there, April of Yes Connects here with my mom Aiko. Hi. Hey, today we have a high intensity interval training circuit. It's HIIT training. Okay, now we've done this type of format before. It's 30 seconds on of exercise and then 20 seconds of lower intensity activity. You got that? All right. Okay, very good. All right, so you don't need any equipment for this workout, but definitely have some water handy. And with regards to format, we're doing four sets of exercises. Okay, 30 seconds on and then 20 seconds of rest in between. Okay, we're going to do three sets of that. Okay, all right. So you ready for this? Yeah, I'm going to go in my own pace, right? Yeah, you're going to be the... Yeah, yeah, everyone, yeah, always listen to your body. Go at your own pace. If you're going to ramp it up a little bit, do that and I'll be doing it at a higher intensity. So you can kind of check that out. All right. Okay. So any questions? Nope. Okay. All right. So we're gonna take a pause here and we'll get started with a warmup on the other side. And let's get this party started by just marching, walking in place. Okay. So this counts as a walking workout, mom. Okay. Okay. I'm glad it counts for something. That's good. Yeah. So if you... Other than a stronger heart, but I mean... That's right. You can still have your goal in the walking portion of the workout. I'm still looking for that, you know what. Yeah. All right. Yeah. So we're going to just march it out here and our first little warmup move is just going to be a step out mini squat with a pullback. So it looks like this. So step it out. Good. Step it out. Step out. Step out. Good. Mm-hmm. Keep going. Four. Three. Good. Two. And one. And then march it out. Good work. And our next move is going to be one arm up and one leg back. So it looks like this. Yeah. Mm-hmm. Just open up that hip and that shoulder. Going in those arms. Are we supposed to go faster? No. This is the warmup. We're just kind of getting everything nice and loose, right? Not fast, but really important to warm up before doing exercise to prevent injury. Okay. So march it out. We're going to do some shoulder rolls back. Okay. Yep. So here we go. Go one, two, three, four. Let's reverse it. Good. Two, three, and four. Very nice. Let's march that out. I'm going to go back to that mini squat with the pullback. Okay. Here we go. So mini squat and then mini squat. Yep. There you go. Mm-hmm. Just warming up the body before we get into our interval training circuit. Okay. Give me another three. Good. Two. I'm getting warmer already. And one. Me too. All right. March it out. We're going to do that one arm up, one leg back. Keep going. And here we go. Up and up. Yes. Good. Yeah. I'm feeling warm already. Yeah. Very good. Give me two more. Okay. Very good. March it out. Okay. Good. We're going to do those shoulder rolls back. One, two, three, and four. And then reverse it. Two, three, and four. Very nice. Just give me some big arm circles. You can stop. You can stop. Yeah. Oh, yeah. Yeah. There you go. And very nice. Okay. Good warmup. Okay. Take a pause here, and we're going to get into our interval circuit. Okie doke. Okay. Yes. Good. Our first exercise is just basically going to walk or march fast or run. Okay. And we're going to be on for 30 seconds. Remember, 30 second rounds of higher intensity exercise here. Okay. And we got three rounds of four exercises. Okay. Make sure you're breathing, everyone. Yeah. And even when we're running like this going, you have good posture, okay, or walking. Ears, shoulders, hips in alignment, please. Okay. Keep it going. A few more seconds. And walk and rest. Okay. Okay. Good job. All right. Exercise one down. I'll demonstrate exercise two. It's basically going to be a step with arms up. Step, arms up. Okay. Step and arms up. Okay. So, we're going in a few seconds here. And one. Here we go. Step it, arms up. Step, arms up. Good. Arms up. Step it, up. And I'm giving you a more intense version or advanced version here. Yeah. Okay. So, step it, arms up. April version on the right. Michael version on the left. Or actually, for your viewers, April version on the left. Yeah. Michael version on the right. That can get confusing sometimes. Okay. Keep going. Okay. Nice work. Okay. March it out. Side step it. Just give me some motion with the feet. Good work. All right. Third exercise. Okay. Basically going to be arms up with a step back. Arms up, step back. Again, I'm making fists with my hands. Engage those arms. Okay. Okay. And we're on now. Go. Okay. And regarding pace again, you go at your own pace here. Right. Okay. Don't have to go at my pace, my mom's pace. We want you to do a pace that is challenging but doable for you. That's right. And if you keep at it, you'll get stronger. You'll be able to do it a little bit faster, a little bit more intensity. Okay. So just listen to your body. You're doing it. We don't have to be at the same synchronicity. That's good. All right. Nice work. All right. So that was the third exercise. The fourth exercise are going to be knee up, arm up. Okay. And I choose this one because it's a balance move, right? Yeah. It's coordination. Yes. Right. Or if you can't do that knee up, just do a toe tap to the front. Okay. Look at you, mom. Very good. Yeah. I really think. Okay. That's okay. But also by getting this knee up, you're also engaging your core by having to lift that knee up. Okay. But again, if you can't do that, don't worry about it. Yeah. Just do step forward. Step forward. Yeah. Or get your foot off the ground just a little bit. Okay. All right. And more intensity would be like this. Okay. Very good. Okay. Nice work. Okay. We're going to take a longer break here. We just did four exercises that were pretty intense. Okay. So take a sip of water. I'm okay. Okay. Sip of water. Rest. We're here for about another minute. Okay. All right. Very nice work. Okay. Good work. Give me some side steps here. Okay. Easy peasy. Get that heart rate down, but yet we're keeping it moving. Okay. Very nice. Good work. Oh, Mochi is, must've seen something over there. You see a little bug up there. Oh my. He thinks he sees. Oh goodness. He thinks he saw a bug. Oh boy. Okay. Give me some heel touches forward. Okay. Nice. Yes. He is mesmerized. You might see him in a lot of our videos by the window here. He's mesmerized by the birds and little bugs he sees outside. Yeah. So he hasn't been like participating in our workouts because he's, he's so like entranced, you know? Okay. We're marching it out now. Okay. We're at exercise number one. Oh boy. Okay. Exercise one. Okay. And I'm going to run it here. Good work. And your choice is walking briskly. You can run it like I'm doing, or you can even get your knees up. I'm just going to walk it. That's great. Thanks. Okay. Keep it going. Good work. Breathe everybody. Very nice. And march it out. Good work. Okay. Very nice. Okay. Keep it going. Keep it going. Okay. Very nice. We're in the second set. Okay. The next one is just that step arms up. All right. Step back, right? No. Step arms up. Step arms up. Side step. Oh. Arms up. Yep. Arms up. If you're doing my version, you can bend those knees a little bit more. Lift with that arms up. Okay. Okay. Good. And you can even do toes up here. That's an option too. Okay. Okay. I think I keep flat feet. Flat feet. Good. Toes up or little hop and march it out. Good work. Okay. Nice work. Now we do that step back. Okay. With the arms up. Okay. Okay. That's coming. Okay. So we're getting our heart rate up. Yeah. We're bringing it down. Right. We're burning cals while we do this. Okay. I start to feel warm. Yes. Okay. Here we go. Step it back. Yeah. Good work. And breathe. Nice work. Okay. Keep it going. Yep. You're doing two for one here. That's okay. Go at your own pace. Go at your own pace. Good work. Breathe. Nice work. A few more seconds. Yes. Engage those arms. Okay. March it out. Oh, good work. My goodness. My goodness is right. Okay. All right. That last fourth exercise, that knee up with the arm up. Opposite knee, opposite arm. Okay. Good for the coordination and balance. Yeah. Okay. That's good. I'm seeing improvement and I'm so proud of you. Okay. Here we go. Knee up. Knee up. Yep. Just like my mom. Or if you can't do that, toe touch. Okay. Looking good. Yeah. All about challenging your brain. Yep. Your brain. Getting your heart rate up. Yeah. You'll see that you'll get stronger over time if you keep moving. Okay. Keep moving. A few more seconds. Very nice. Good work. Okay. Nice work. Second set down. Okay. Got a nice little rest period here. Again, take a sip of water. You don't need to rush. We're here. Basically another 50 seconds. Okay. So we're gonna do some side steps. So side steps. Side step it to the right, left. Good. Good work. Yeah. How are you feeling? You've done two sets already. I know. Ready for the second. Looking forward to the last one. The third and final set. Very good. Your heart will thank you for it. Okay. Yeah. Oh, I know. Keep it going. And my brain too. Yes. Yes. I've seen, like I said, I've seen you improve over time. Okay. Give me some heel touches forward for 20. Nice. We're gonna do these heel touches and then we're gonna go right into that brisk walk, run, our knees up. Okay. Okay. All right. Last round, right? I just wanted to confirm to everyone, this is the last round. Well, there might be a little finish right then. Okay. All right. Okay. Spoiler alert. Okay. March it out. Jog it. Run it. Our knees up. Okay. Your choice. Yeah. Good work, everybody. But this is our final round. Yeah. Good work. Everyone's looking great. You know, 10 seconds. You can even ramp it up if you want. This is the final set. Okay. Okay. And, and march it out. Slow it down. Now I'm feeling a little sweaty. Me too. Okay. Very nice. Okay. Good. Which is good, right? That means your heart's up there. Oh yes. That means that you are working it. Blood is flowing. Your heart is pumping, which is great. Okay. Next move is that step arms up. Okay. We're on. Good work. Breathe everyone. Don't forget to breathe. Get the oxygen to your muscles. Very nice. Arms up. Stop. Breathe. Keep doing this. You'll be, you'll really improve your endurance. Okay. Nice work, everyone. Okay. Final two exercises coming up. Okay. Okay. Sounds good to me. Couch is calling you. Yeah. All right. You'll deserve it after this workout. Okay. The next one is arms up. Step back. Okay. Okay. We're on. Go. Hey, last time we're doing this. I'm going to wrap mine up a little bit and breathe. Keep breathing. Yes. We're almost finished. Another 15 seconds. You can do it. This move is great for your legs, your glutes, hamstrings. Really good to help you stay mobile and walking. Okay. Good work. All right. Nice work. Keep the feet moving. Nice job, everybody. Last exercise in this round. Okay. It'll be your favorite. Opposite knee, opposite arm up. Stop and think. Opposite knee. Get ready. Okay. Ready? Let's go. Okay. Breathe. That's it. You're looking good. Yeah. Final exercise. That's good. Good work. And breathe. Keep breathing. Okay. And done. Excellent work. All right. Good work, everybody. I'm adding in a finisher because I know you can do it. Okay. 30 seconds. 30 seconds of whatever you want to do, but we're going to walk it. Walk fast? Walk fast. Yes. Make it as fast as you can. Okay. Okay. Whatever you can do. Here we go. We're on. Go. Uh-oh. Very nice. I might do a figure eight around you. Uh-oh. I need your permission to have my space. Thank you for letting me enter your airspace. Yeah. Okay. Very nice. Next time, be sure you ask ahead of time. Okay. Head up. Good work. All right. We're here. Just for another five seconds. You can do this. And we're done. Four, three, two, one, and rest. Nice work, everyone. Give me some sidesteps. Hardest thing to do. Good work. Good work. Good work, everybody. I'm finishing this high-intensity interval training workout. You got your heart rate up. Engage your muscles. Blood is flowing. In other words, we took a hit. Yes. You took a major hit. Yeah. We all took a major hit. Okay. Give me those side reaches. Give me some stretches. Good. Nice work. Stretch it out. Okay. Stop. Let's stretch out those legs. One leg straight out. Toe up. Reach. We did a ton of leg work today. Okay. You might feel this in your calves, maybe your glutes, maybe a little sore. A little soreness is okay. That means you worked it. That's a good thing. All about building muscle. But definitely take rest. HIIT workouts are more intense. So, you know, if you can do this workout once a week, that's great. Yeah. If you want to do it more, make sure you build in a day of rest in between. Okay. Let your muscles recover. Okay. Let's do a quick calf stretch. One knee forward, other leg back with the heel down. You can also do this against the wall. Okay. Yeah. Wall is good. Yeah. Okay. All right. Very good. Switch to the other side. Other leg forward. Knee over ankle. Heel down. Face forward. Very nice. You can also do it against the wall. Good work. All right. Give me some shoulder rolls. You did a lot of those arm raises. Yeah. Good work. Okay. Good work. All right. Arm across the chest. Give me an RT. Arm across chest. Good work. Breathe. Cool it down. Get that heart rate down. Other way. Stretch it out. Okay. We're going to end this with three inhale exhales up with a clap at the top. So, inhale up. Exhale out. Inhale up. Exhale out. And one more clap at the top. Inside our hands. And reach. Lean. My favorite stretch here. Center and lean. And center and come on down. All right. Good job, lady. Well, congratulations on completing this HIIT workout. We all took a major hit and you are a HIIT yourself. The heart is working. That's right. So, thank you for joining us. If you like this video, please give us a like, share a comment on what you thought and subscribe to our channel. We really enjoyed working out with you today. We look forward to seeing you real soon. So, in the meantime, keep moving. See you soon.