Hiit Exercises for Seniors at Home

What is a HIIT workout? 

HIIT workouts involve short bursts of intense exercise followed by brief rest periods. This fitness plan can provide numerous benefits, including improved cardiovascular health, strength, and stamina. High-Intensity Interval Training (HIIT) can be suitable for seniors as a home-based workout. 

Below, I designed a standing and sitting HIIT exercise plan, that many seniors can utilize. However, do the following before starting this program:

• Before starting any new exercise program, especially one as intense as HIIT, consult with a healthcare professional or fitness professional first. They can help determine if HIIT is safe and appropriate for your specific health conditions and fitness level.
• Start slow and progress gradually: You may not be able to perform HIIT at the same intensity as younger individuals. Begin with less intense exercises and shorter intervals, and gradually increase the intensity and duration over time as your fitness improves.
• Listen to your body: Pay close attention to how your body responds to the workouts. If you experience pain, dizziness, shortness of breath, or any discomfort, stop the exercise and consult a professional.
• Warm-up and cool-down: Always start with a proper warm-up and finish with a cool-down. These are essential for preventing injury and reducing the risk of muscle soreness.
• Consider your current health: Some medical conditions, such as heart disease, joint problems, and high blood pressure, may require special attention when doing high-intensity exercise. Make sure your healthcare professional is aware of these conditions and provides guidance.
• Monitor your rate of perceived exertion: On a scale between one and ten, with one being very light activity and ten means that you are out of breath, you want to be around 6-8 when doing a HIIT workout. If you are a beginner, you might want to stay around numbers five through seven.
• Stay hydrated: Proper hydration is important, especially for older adults. Make sure to drink water before, during, and after your HIIT workouts.
• Be consistent: Regularity is key to seeing improvements in fitness. Aim for a consistent workout schedule, but don't push yourself too hard too fast.

HIIT Exercise Plan

Counter push-ups or Wall push-ups

Side elbow to hip exercise*

Resistance Band Archer Rows*

Chair squats

Seated abs

Chair jumping jacks

Tap backs*

Standing opposite elbow to knee

Plank in the chair

Warm up exercises Cool-down exercises

*When doing a right side and then the left side of an exercise, split the time up in half when performing the routine. For example, plan two is 40 seconds of work so, do one side for 20 seconds and then the other side for 20 seconds. 

Plan One (Beginner) Warm up for five minutes. Perform each exercise for 30 seconds with 30 seconds rest. Do the complete program one or two times. Cool down when finished.

Plan Two (Intermediate) Warm up for five minutes. Perform each exercise for 40 seconds with 20 seconds rest. Do the complete program two to three times.  Cool down when finished.

Plan Three (Advanced): Warm up for five minutes. Perform each exercise for 45 seconds with 15 seconds rest. Do the complete program two to three times. Cool down when finished.