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High Intensity Interval Training Workouts for Seniors

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Most of us know that physical activity is very essential for healthy living and it is believed that around 30% of people around the world do not get enough time to perform physical activities. Unfortunately majority of us feel that we don’t have enough time to exercise. High Intensity Interval Training or workout for seniors is very essential for those who do not have time to go to the gym and exercise for hours, because it have several health benefits.

In this article, we will give full information about high intensity interval training workouts for seniors. So let’s know about this particular workout.

What is High Intensity Interval Training for Seniors?

High intensity interval training can also be called as HIIT. It is perform with full of energy in a given time and it’s also repeated again and again. High intensity interval training is very popular in recent times because its several health benefits.

Science also believes that HIIT can improve metabolic function and cardio respiratory fitness quickly. There is no need for much time for this workout. The volume is over in 20-25 minutes.

The principle of these workouts is to repeat the same order of hard training, maximum capacity and little rest.

You need a coach to decide its plan. Because he can prepare your workout plan according to your capacity.

Footnote. High Intensity Interval Training has become quite famous in the fitness industry today. It is known as HIIT workouts.
Read Now: 10 Essential Variations of Push Ups with Steps.

Benefits of High Intensity Interval Training for Seniors.

Let us know how high intensity interval training (HIIT) exercises are beneficial for us.

Increase Metabolic Rate.

HIIT is one of the ways that help you to burn maximum number of calories. Many studies have found that high intensity interval training helps you to increase your metabolic rate. It is also believed that HIIT increases your metabolism more than jogging and weight training. (1), (2)

In some studies, high intensity interval training was also found to use fat for energy instead of carbs. Only two minutes of HIIT can increase the metabolism for the next 24 hours. (3)

Lose Weight.

During high intensity interval training workouts, you burn more calories and the effect of that intense exertion puts your body’s repair cycle into hyper drive. This means that you burn more fat and calories in a steady pace in 24 hours after high intensity interval (HIIT) workouts. (4), (5)


A study found that people who HIIT three times per week for 20 minutes have reduced the body’s weight by 2 kilograms without any dietary change in 12 weeks. Therefore, high intensity interval training can be most effective for reducing fat in those who are overweight or obese. (6)

Burn More Calories In Short Time.

You can quickly burn calories using high intensity interval training (HIIT). You can burn more calories during 30 minutes of HIIT. The researchers found that HIIT can burn 25-30% more calories than other forms of exercise. (7)

You need more time to do any exercise but HIIT allows you to burn the same amount of calories with minimum time.

Read Now: 10 Home Workout That Can Be Done with Brick.

Rapid Recovery.

It is similar to a cardiovascular exercise that can be performed for rapid recovery in the short term. You can complete the high intensity interval training exercise in 20-30 minutes. You don’t need to go to the gym for long time. For example a HIIT workout using a stationary exercise bike can burn more calories, which can only involve 30 seconds of fast-paced cycling. (8)

Time Efficient.

One of the biggest advantage of of High intensity interval training is, you can get maximum health benefits in the shortest time. You can burn a lot of calories within a few minutes of exercise. (9), (10)

Reduce Blood Sugar.

Blood sugar can be reduced by less than 12 weeks through HIIT. 50 different studies found that high intensity interval training (HIIT) reduces blood sugar and improves insulin resistance by continuous exercise.

diabetes insulin

Based on this information, high intensity exercises are particularly beneficial for people at risk of type 2 diabetes. Continuous exercise of HIIT may be able to improve more insulin level. (11)

Read Now: 8 Golden Rules of Nutrition to Get Six Pack Abs.

Reduce Heartbeat And Blood Pressure.

Most people do not have the habit of doing anaerobic. It can reduce heart rate and blood pressure in overweight and obese individuals. It’s beneficial for those who are often disturbed by high blood pressure.

Blood Pressure

A study has found that blood pressure has decreased in constant form in adults with hypertension after eight weeks of HIIT on stationary bikes. Also this high-intensity exercise generally does not alter blood pressure with normal blood pressure in individuals with normal weight. (12)

Improve Oxygen Intake.

HIIT refers to the ability of your muscles to use oxygen consumption. It has a long time to continuously walk or cycle at a steady speed. HIIT may give more benefits in a short time. A study has found that oxygen consumption has increased by about 25% by eight weeks on stationary bikes using conventional exercise or HIIT. (13)

In one experiment there are 120 minutes per week for traditional exercise and only 60 minutes per week of HIIT are identical. Thus this HIIT can improve the consumption of oxygen. (14)

Muscle Development.

In addition to high intensity interval training fat loss, HIIT can help to increase muscle mass in some individuals. However, muscle gains are mainly used in the torso and leg muscles. Muscle growth is more likely to occur in individuals who remain less active. (15), (16), (17)

Some research in active individuals has failed to show high muscle mass after HIIT. This is a golden form of exercise to increase muscle mass, but high-intensity intervals support a low amount of muscle growth. 

Read Now: Bulk Up Workout Plan to Gain Lean Muscle Mass.

Increase Strength.

A 2017 study examined the impact of HIIT on cognitive performance among a group of children. The authors point out that HIIT is beneficial for cognitive control and ability to work compared to “a mix of board games, computer games and trivia quizzes”. They suggested that “a short and powerful exercise is a best alternative to increasing brain power along with diet”.(18)

How to Start High Intensity Interval Training Workout?

There are many ways to add high-intensity interval training to your exercise routine. To start it, you just have to choose your activity like running, driving a bike and jumping etc. Let us understand this by some example.

Use a stationary bike and paddle as fast as possible for 30 seconds. Then paddle slow for two to four minutes. Repeat this pattern for 15 to 30 minutes.

Jump the squat as quickly as you can for 30 to 90 seconds. Then walk or stand for 30 to 90 seconds. Repeat this pattern of exercise for 10 to 20 minutes.

Stay in empty stomach for 15 seconds after jogging to warm up. Then walk slowly for one to two minutes. Repeat this pattern of exercise for 10 to 20 minutes.

This is a very efficient way of doing high-intensity interval training exercise and can help you burn more calories with other forms of exercise.

Footnote. The HIIT facility has started in most of the gyms. It is also a fashionable workout. But to be fair, it is quite energetic and it burns a large amount of calories. Avoid high intensity interval training if you have any serious health problems.

Machine for High Intensity Interval Training Workouts for Seniors.

HIIT workouts require small instruments. There are also some machines. But apart from expensive machines, these instruments are mostly used.

  • Training Rope.
  • Slam Ball.
  • Swiss Ball.
  • Kettle bell.
  • Jump Rope.
  • Dumbbells.
  • Push up handles.
  • Speed Hurdles.
  • Wooden Box.

If a gym budget is good, they also use other machines for it. Which include analytical trainers, skill mill machines and roller wheels etc.

Footnote. You have to do some workouts in a stipulated time. HIIT can also be performed without any equipment. While doing these, your heart rate becomes very high so that your weight can be reduced very fast due to calorie burn.
Read Now: Leg Press Exercise- Steps, Advantages and Mistakes.

Examples of High Intensity Interval Training Workouts for Seniors.

HIIT workouts are designed by the people according to their capacity. There are also some types of it that everyone does. Such as;

Mistakes During High Intensity Interval Training Workouts.

HIIT takes a lot of energy to workout and it puts a lot of load on the heart. Many people do this workout even after the heart problem, which is wrong.

It is very important to understand all the things well before doing HIIT. Most of the beginners start doing HIIT from the first day to see other people. So, at first you must understand the things in mind and then start doing it after that.

HIIT puts more stretch on the mussels. If someone has a stretch in the muscles, you may feel a small pain. Therefore, take special care if you have any injury.

Most of the people perform this workout in daily basis, which is very wrong. So you must practice it twice a week.

The most important thing is, not to do it at all without the advice of an expert, otherwise you may be hurt.

Frequently Asked Questions.

1. Are HIIT workout good for toning?

Yes, toning your body is another effect of HIIT workout. Apart from that, HIIT aids you to fast weight loss and it also increase metabolism. HIIT is actually more amicable than many people think, it improve your overall health and slowing down your biological clock.

2. How to do HIIT workout on treadmill?

You can do HIIT on the Treadmill by following this procedure;

  • 5-min warm-up at a sharp walk pace.
  • Run 1 minute at 7 mph followed by 2 minutes at 5.5 mph.
  • Repeat 5 times (15 minutes).
  • Walk 1 minute at an easy pace to recover a bit.
  • Run 30 seconds at 10-12 mph.
  • Thereafter, 1 minute at 4 mph and repeat 5 times (7.5 minutes).

3. How often can I do High Intensity Interval Training for Maximum health benefits?

You can do HIIT workout in two to three days a week. As it required 24 hours of rest and recovery between sessions. If you want to work out four times a week, then it is recommended to follow two HIIT sessions and two resistance training sessions.

4. Are HIIT workout good for weight loss?

Yes, HIIT is one of the effective workout for weight loss. This exercises include sprints alternating with light jogging. As, it boost your metabolism and burn maximum numbers of calories in comparison to other exercise. So, HIIT is a safe and effective workout for rapid weight loss.

5. How many calories a HIIT workout burn?

With high intensity interval training or HIIT in 15-minute circuit with the above mentioned exercise, you can easily burn 150 calories or more. However, If you add some more complex workout with HIIT then you can burn more than 150 calories.

6. What is HIIT cardio workout?

HIIT is a combination of very-high intensity cardio exercise with an equal or longer periods of rest. Such as 30 seconds or a minute of sprinting, thereafter one or two minute of walking or light jogging. Repeat this cycle only for 10 minutes and you’ll complete a HIIT cardio workout.

7. What to eat after HIIT workout?

After your HIIT workout session you must plan a balanced diet, which must consist the following;

  • Tuna.
  • Lean meats with quinoa.
  • Oats with banana and yogurt.
  • Chicken sandwich.
  • Egg white with vegetables and a slide of fruit.
  • Peanut butter, banana with whole grain.
  • Whole grain toast with peanut butter.

8. How long should your HIIT workout be?

According to the several study about 30-60 minutes of HIIT workout is mostly recommended. It consist warm up and cool down. Each high intensity interval workout must consists of a work phase and recovery phase.

9. How to do HIIT workout at home?

One can easily do HIIT workout at home, some of the HIIT workout is mentioned below;

  • Burpees – 40 seconds.
  • High knees – 30 seconds.
  • Jumping jacks -30 seconds.
  • Squat – 10 reps or 20 reps.
  • Incline push-up – 10 seconds or 20 seconds.
  • Leg swings – 30 seconds each side.
  • Knee up rotations – 30 seconds.
  • Jumping jacks – 1 minute.
  • High knees – 50 seconds.
  • Flutter kick squats – 40 seconds.
  • Plank – 30 seconds or 40 seconds.
  • Single leg glute bridge – 5 reps.

10. How does HIIT burn fat?

With the help of HIIT you burn more calories other than the steady state cardio. This intense exertion kicks your muscle repair cycle into hyper drive. As a result you burn more fat and calories in the next 24 hours after a HIIT workout. For more effective result in fat burn you must focus on your diet.

11. Is HIIT effective?

Yes, HIIT is extremely effective for overall health. Regular exercise can reduce body fat, weight, stress and more. Apart from that you can achieve your goal of fat loss and muscle gain. So, it is effective for overall health.

12. Why HIIT is better?

HIIT is better because it have several health benefits. Overall, HIIT can be perform within a shorter amount of time. These benefits also include heart rate and blood pressure and it also produces excess post-oxygen consumption which boost metabolism and speed up fat burning process.

Bottom Line.

The information above has given you a clear perception regarding high intensity interval training workouts for seniors and its benefits.

If you have a stretch or injury to the muscles while doing this, you should immediately tell your trainer so that he can give you the right advice.

Repeat again after 30-30 seconds by all these exercises one by one. That means, all these exercise has to be done twice. It will only take few minutes to do.

+18 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. High-intensity interval training improves metabolic syndrome and body composition in outpatient cardiac rehabilitation patients with myocardial infarction;
  2. Effects of High Intensity Interval Training on Increasing Explosive Power, Speed, and Agility;
  3. High-Intensity Intermittent Exercise and Fat Loss;
  4. HIIT Training for Fast, Efficient Fat Loss;
  5. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT) FREE;
  6. Impact of a 12-week high-intensity interval training without caloric restriction on body composition and lipid profile in sedentary healthy overweight/obese youth;
  7. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men;
  8. Active Recovery After High-Intensity Interval-Training Does Not Attenuate Training Adaptation;
  9. Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?;
  10. High-intensity interval training is time-efficient and effective, study suggests;
  11. High-intensity interval training rapidly improves diabetics’ glucose metabolism;
  12. High-intensity interval training and hypertension: maximizing the benefits of exercise?;
  13. Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial;
  14. Creatine Monohydrate Supplementation Does Not Augment Fitness, Performance, or Body Composition Adaptations in Response to Four Weeks of High-Intensity Interval Training in Young Females;
  15. High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals;
  16. High-intensity interval training has positive effects on performance in ice hockey players;
  17. Effects of 16-week high-intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: a preliminary study;
  18. The Effects of Maximal Intensity Exercise on Cognitive Performance in Children;

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