Senior Resources » High-Intensity Interval Training (HIIT) for Seniors 

High-Intensity Interval Training (HIIT) for Seniors 

Join Senior Fitness with Meredith for an advanced session using ankle weights and dumbbells.


In this video, Meredith presents a low-impact workout that focuses on two movements per set. The exercises are designed to be performed while standing, with 45 seconds of work and 15 seconds of rest in between. This longer duration allows for increased intensity while still providing some recovery time. If participants have extra energy, they can incorporate additional movements during the rest periods.

Before starting the workout, Meredith advises viewers to put on ankle weights, which will be worn during the low-intensity warm-up. She also recommends using two sets of dumbbells, one heavier and one lighter. Additionally, she suggests having a sturdy and comfortable chair nearby for the core work and final stretch.


What is HIIT?

close up of a woman exercising with a dumbell

High-intensity interval training (HIIT) is a popular and effective exercise method that involves alternating short bursts of intense activity with periods of rest or lower intensity. HIIT has gained recognition for its numerous benefits in improving fitness and overall health.

One of the key advantages of HIIT is its time efficiency. Compared to traditional workout routines, HIIT allows you to achieve similar or even better results in less time. By engaging in high-intensity exercises that stimulate multiple muscle groups, HIIT workouts promote calorie burning and muscle building simultaneously.

Additionally, HIIT workouts keep things exciting and prevent boredom by incorporating a mix of cardio and strength exercises. This variety not only challenges different muscle groups but also helps to improve overall strength, endurance, and flexibility.

How Can HIIT Benefit Seniors?


When it comes to seniors, HIIT can offer several benefits. HIIT exercises get the heart pumping and increase cardiovascular endurance, which can help improve heart health, lower blood pressure, and reduce the risk of heart disease. Additionally, HIIT workouts can boost metabolism and support weight management efforts by increasing calorie burning during and after the workout. Seniors can also benefit from HIIT exercises that incorporate strength training, as this can help improve muscle strength and maintain bone density, crucial for balance, stability, and overall mobility.


Senior Fitness with Meredith

Listen to the latest episode here:

senior fitness with meredith cover art

Connect with Senior Fitness with Meredith

Visit Senior Fitness with Meredith:

Originally published February 19, 2024


Free Senior Resources

99 Essential Retirement Tips for Baby Boomers

99 Essential Retirement Tips for Baby Boomers

Get The Guide
Baby Boomers' Guide to Facebook

Baby Boomers’ Guide to Facebook

Get The Guide
ultimate estate planning checklist and guide

Ultimate Estate Planning Checklist & Guide

Get The Guide
Medicare Guide for Veterans cover

Medicare Guide for Veterans

Get The Guide
Show this content while the ad loads.