VIDEO: 20 Minute HIIT Home Workout for 50+ | Light or No Weights

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HIIT Over 50 home workout

This workout was designed for you if you’re over 50, but any age can do it!

I am so thrilled to bring you this workout that I made with my mom just for people over 50 years old young!

We flew Mom, aka Grandma, up for a week to hang out with us and see the kids so it was only fitting that we put together a workout for her while she was here. We knew we wanted a workout that was easy on the joints but incorporated weights since it’s so important to use as we get older. In fact, without weight training, your muscles can atrophy and that’s the last thing you want to happen as you age.

As with most people, my Mom has a super busy schedule so an hour workout isn’t always something she can manage. To maximize her time, we made this a 20 minute HIIT workout for the entire body. You’ll work your arms, legs, core and glutes in addition to getting some cardio and then you’ll finish it off with a nice stretch.


HIIT Over 50 home workout 2

Ready to go? Grab some water and hit play!

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  • SET 1:
    • 30 seconds: March in place
    • 30 seconds: March in & out
    • 30 seconds: March in & out with arms in & out
    • 30 seconds: March in & out with arms in & up
    • 60 seconds: REST
  • SET 2:
    • 30 seconds: Wall sit + Flys
    • 30 seconds: Left Lunge + Bicep Curls
    • 30 seconds: Right Lunge + Bicep Curls
    • 30 seconds: Overhead Squats
    • 60 seconds: REST
  • SET 3:
    • 30 seconds: Bent Over Row
    • 30 seconds: In & Out Shoulder Press
    • 30 seconds: Chest Press
    • 30 seconds: Tricep Pullovers
    • 60 seconds: REST
  • SET 4:
    • 30 seconds: External Calf Raises
    • 30 seconds: Weighted Donkey Kicks – Left
    • 30 seconds: Weighted Donkey Kicks – Right
    • 30 seconds: Weighted Bridges
    • 60 seconds: REST
  • SET 5:
    • 30 seconds: Toe Taps
    • 30 seconds: Bicycle Crunches
    • 30 seconds: Diamond Crunches
    • 30 seconds: Forearm Plank
    • 60 seconds: REST – YOU DID IT!
    • Lying Quad Stretch
    • Hamstring Stretch
    • Side Stretch
    • Arm Stretches

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HIIT Over 50 home workout 3


DISCLAIMER: Please check with your doctor before starting any workout program. Any users of this workout assume the risk of injury resulting from performing the exercises or utilizing any suggested equipment. Take care in the equipment you use, stay hydrated and always listen to your body.

HIIT Over 50 is created just for people over 50, but anyone can do it! Video workout on the blog:


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  1. Wow, this workout looks really good 🙂 Thanks a lot for sharing it. I know a few older person that can’t hit the gym like the young ones, so it may be a perfect opportunity for them. Thanks again!

    Comment by Carla Patterson — 3 December, 2017 @ 5:17 am

  2. So happy to help Carla!

    Comment by Christina Russell — 4 December, 2017 @ 3:51 pm

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