5 minutes of light jogging in place to cool down. Perform the workout as follows…. To focus on really developing your leg muscles, step as deep as you can into those lunges. They are killer routines for burning off fat build up that is ever so common among middle-aged individuals. Switch sides and continue alternating legs. Fifty seems to be the magic number for a call to action. HIIT exercises are designed to rev up your metabolism so that even hours after your workout your body is performing like a calorie burning machine. As you get stronger you can pick 1 more workout and start doing 2 HIIT sessions in a week. These workouts come in many different varieties. However, doing the right exercises for your age and fitness goals is just as important. Alternate legs with each rep. Bend your right knee, kicking your right heel up toward your glutes while keeping your thighs together and quickly return your foot to the floor. The first routine is a cardio based routine focused on simply burning body fat and leaning down your figure. For instance, heart disease, arthritis, and depression are all common sicknesses of old age that can be prevented by maintaining a healthy lifestyle. HIIT Exercise List for Over 50’s. Bend your elbow, dropping your left hand behind your head. Here you can find the best HIIT workouts for middle-age people to start today.eval(ez_write_tag([[300,250],'simplefitnessproject_com-box-3','ezslot_3',106,'0','0'])); You can also check out the program I used to get myself into shape here! The Treadmill. (Modify by dropping your bottom knee or both knees to the ground.). In fact, it can be the perfect time to implement healthy changes. This slow down in the body is responsible for fat development since your body loses some of its ability to burn calories efficiently. Walk or march in place with your elbows bent at a 90-degree angle. These routines don’t require long, and strenuous workouts at the gym that can actually be damaging to aging bodies. This workout is a short and simple way to work out your core and get some cardio in. We look at things differently than when … Start standing, then hinge your hips and bend your knees to sit back like you would into a chair. 4. Do: Five minutes of cardio on a treadmill, pushing yourself to increase the pace and incline at each one-minute interval. It involves intervals of high intensity sprinting followed by low intensity walking. Hey Guys, I am writing about Health and Fitness, daily life, and just normal things men go through. Shadow boxing is to be taken seriously! Use your right arm to hold your left elbow and stretch for 30 seconds, deepening the stretch without pulling. This routine is ideal for anyone who is already somewhat slimmed down and would like to develop some definition in their body. Cara J. Stevens is a freelance writer living in Los Angeles. A treadmill is a great tool for interval training as it allows you to adjust the difficulty … Raise your hips to the sky to return to downward-facing dog. Continue on the right leg for 30 seconds, then the left leg for 30 seconds. There you have 5 HIIT workouts that are the best for seniors. Often times you don’t even need a gym membership either to get the most out of these workouts. A 20-Minute Beginner HIIT Workout for People Over 50 | Livestrong.com All in all this workout should only take you 20 minutes to do, but when it is done properly, you should feel extremely fatigued by the end. If you find that you cant make it past three sprint sessions without nearly passing out, take a few minutes of rest and then continue. However, I would recommend you try your best to go through 3 weeks in a row with either program. It's never too late to start doing HIIT workouts. Keep your abs tight and press into your feet, upper back and arms to lift your hips off the ground. If you try just counting in your head or guessing how much time has passed while you were doing your exercise, you won’t be able to exercise effectively the way you are supposed to. used as a substitute for professional medical advice, These workouts are fantastic for improving agility, strength and burning fat. But life after 50 isn't "all downhill from here." In fact, by sprint four or five, when the workout is done properly you should feel winded to the point where you might need a short break. Not partaking in exercise in your middle age years also can quickly lead to a poorer quality of life. You know how it feels as … She splits her time between writing children's books and covering popular health and lifestyle topics online and in print. The second workout is also ideal for leaning down, however, it involves more bodyweight strength exercises. By avoiding these common diseases you can expect a much longer and happier life.eval(ez_write_tag([[300,250],'simplefitnessproject_com-medrectangle-4','ezslot_6',108,'0','0'])); Keeping a healthy lifestyle also simply makes you feel better… who doesn’t love that? Your arms will thank you when you shred away stubborn arm fat. , The focus is that they are performed at a high intensity. Straighten your arms, then press your hips back up to the starting position. If you are over 50 and new to these workouts, take your time and stay safe. As you progress, the next step is to squat and thrust your legs out behind you into the plank movement. Start lying on your back with knees bent and arms at your sides. You might feel silly trying to shadow box but do your best to focus on throwing consistent, powerful punches one by one. No matter how strong-willed you are, counting in your head during exercise or rest will lead to a loosely structured and ineffective workout. Begin with your legs hip-distance apart and your hands on the ground in front of you in an inverted V. Lower your hips toward the floor into a plank. . When doing the pushup be sure to keep your body rigid and your form strict. Check out more of our **20-minute workouts here** — we’ve got something for everyone. Ready to reap all the benefits of HIIT? Stay persistent with it and soon, this workout will be a breeze.