Can women over 50 do high intensity interval training?

Yes. Women over 50 and beyond can do high-intensity interval training (HIIT). However, they must consult their doctor before starting any new fitness workout, especially if they have any pre-existing health conditions. Additionally, they should start with a lower intensity and gradually increase the workload over time to prevent injury

High-intensity interval training workouts for seniors

For people over 50 who are wary of attempting this exercise program, I can help you put together a safe and effective plan.

You may be new to the personal training field, and you are uncomfortable exercising with a senior client. I have examples of  HIIT workouts you can try out with your clients.

HIIT workouts for seniors

Before doing your first workout, watch each video to be sure you have the proper form and equipment. Warm up and then stretch after finishing your session.

HIIT workout for seniors with knee pain

Push-ups on kitchen counter 30-45 seconds

Opposite elbow to knee 45-60 seconds

Russian twist in the chair 30-45 seconds

*Standing leg raises 30 seconds on each leg

Plank on a chair for 20-45 seconds

Back row and fly 30-45 seconds

Gluteal toe taps 30-45 seconds for each leg

No jump, jumping jacks 30-60 seconds

Repeat two to three times

Finish with a five to ten-minute stretch

*You can hold on to a chair or wall

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HIIT workout for seniors with back pain

Chair or bed squats 30-45 seconds

Push-ups modified or full 30-60 seconds

Step-ups 30-45 seconds for each leg

Plank on a chair or floor for 20-45 seconds

Squat lunge with row 30-45 seconds for each leg

No jump, jumping jacks 30-60 seconds

Bird dog 45 seconds

Repeat two to three times

Finish with a five to ten-minute stretch

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HIIT workout for seniors with shoulder pain*

Chest presses with a ball 30-60 seconds

Jumping jacks high-impact or no jump, jumping jacks

V-ups modified or full 30-45 seconds

Skaters lunge 30-45 seconds

Low row with resistance band 30-45 seconds

Squat jumps 30-60 seconds

Flutter kicks with modifications 30-45 seconds

Back extensions on the floor 30-45 seconds

Repeat two to three times

Finish with a five to ten-minute stretch

*For seniors with no lower body joint issues.