Cardio Combinations! 30 minute HIIT Workout for Beginners & Seniors

Welcome to this fun 30 minute cardio workout that is all standing and low impact! This calorie burning workout will increase your heart rate and improve your cardiovascular fitness. Exercises included in this video are perfect for everyone including beginners and seniors. Many modifications are given to either increase or decrease the level of intensity so it is just right for you.
After our warm up, the interval workout included one cardio exercise for 45 seconds, then a 15 second rest period. A second exercises is then introduced repeating the timed intervals. Those two moves are then paired together for an additional 45 seconds. Just follow along and go at your own pace!
Thanks for working out with me and let me know how you liked this workout in the comments. I love hearing from my viewers!
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[@corinnaweber7554]

Lauren - You are an expert at creating balanced, well-instructed, non-boring workouts! I felt so good after, that I continued with your standing ab+arm workout. Now, I'm ready to face the world!

[@SeniorShapeFitness]

Yay! Thank you for your kind words Corinna :D

[@rogenejanik7623]

She’s the best!!

[@janismorganmcdonald5862]

she is fabulous!❤😂❤😂❤

[@hodumigo8366]

I couldn’t agree more than that with you !! Lots thanks to Lauren ❤❤❤

[@professorlottes4742]

I liked your workout with a 15 second break. As an 80 year old woman I get winded quickly and like the short break. I try to do most of your workouts Thank you. Ilsa

[@SeniorShapeFitness]

Thanks Lisa! So glad you are enjoying my workouts :)

[@kristinegaynor827]

My husband and I are both doing your workouts every morning since we retired. We are determined to stay healthy. Husband has Parkinson's, I have RA, osteoporosis and both hips replaced. Thanks for your fabulous workouts.

[@teresacrooks6201]

Love this routine! I work out with you every morning. You are such a gift. Thank you Lauren.

[@SeniorShapeFitness]

You're the best Teresa :)

[@carleenthum4464]

Lauren, Your Senior Shape Workout is now officially part of my daily morning ritual! Such good work you're doing. Thank you, thank you, thank you!

[@SeniorShapeFitness]

Awesome! Thank you Carleen :)

[@maryarpana3215]

It’s not unrealistic. Good job

[@SeniorShapeFitness]

Thanks! Good job to you too!

[@jeanneritchie7863]

Thank you, Lauren! Weights, no weights - I always get a great workout with you.

[@SeniorShapeFitness]

Yay! You are most welcome Jeanne :)

[@melissajeancayabyab496]

I've been following your workouts and you are, by far, the best...thanks for the daily workouts Lauren! You've made this 48 year old feel so much better about her health! :)

[@SeniorShapeFitness]

Yay! Thanks so much Melissa, that’s great to hear 🤩

[@jacquelinefong2910]

Hi Lauren, i got scared when i saw it was HIIT workout but i was able to do it because yours is in a much gentler pace. Thanks Lauren❤

[@SeniorShapeFitness]

You're so welcome! Glad you tried it Jacqueline :)

[@jenileebader-benshimon5365]

I agree with full planes of motion and movement, especially after a very early morning walk; even with hilly plane to walk coming back for this is a bonus! Keep them coming!

[@SeniorShapeFitness]

woo hoo! I'm so impressed Jenilee :)

[@SusanNYFL]

Lauren I like the way you create each of your workouts! You make it easy to follow the way you explain the exercises and I like the way you incorporate balance exercises since this is so important and coordination movements.

[@SeniorShapeFitness]

Great Susan, I appreciate that ;)

[@elyssasara7055]

Thanks Lauren. You’re a great help to keep us healthy

[@SeniorShapeFitness]

My pleasure Elyssa 🤩

[@JaniceFrary]

Excellent full body workout..Moves are easy enough but challenging at the same time. Love the modifications you show..

[@SeniorShapeFitness]

Great Janice! Happy to hear you enjoyed it :)

[@joannekempf3350]

I love this workout! It’s part of my cardio rotation so I come back to it every couple of weeks.

[@natalieanderson8969]

Great workout love this one ❤😊

[@SeniorShapeFitness]

Awesome! Thank you Natalie :)

[@nalinidovedy5700]

Thank you Lauren. Your workouts are perfect for me. I am 60. I use your challenges. And love the mind workout too. Thanks again

[@SeniorShapeFitness]

My pleasure Nalini! So glad my workouts are good for you :)

[@marlene1854]

I love these videos! This is the second time I’ve done this video and I’m feeling stronger. I’ve done 5 of your videos in the last 2 weeks (cardio, kickboxing & HIIT). I’m trying to slowly get back into fitness after Covid & Achilles tear, and nearing menopause too, ugh. So your videos have been perfect for me. Easy enough I want to keep with my routine, and I can increase the intensity with your guidance. Thank you for posting, and hopefully I can stay with the routine and live healthier!

[@SeniorShapeFitness]

Yay! I love your positive attitude Marlene :)

[@lynneattaway2821]

I love your workouts! I can do them in my second floor apartment, and not worry about bothering the folks downstairs!

[@SeniorShapeFitness]

Wonderful!

[@stellanich]

2965 steps for me on this one. I love the combination moves! I had to pause the video after the HIIT portion and before the cool down; I needed a minute to get my heart rate lowered before I slowed way down into the cool off. I feel great! Thank you 🙂

[@SeniorShapeFitness]

Wonderful! Nice job Stella! And thanks for telling me you could have used more time before the cool down, that's great for me to know for next time :)

[@mariannerasmusson9426]

This is great for a winter day when it’s too icy to walk outside. It’s a cardio workout that really warmed me up.😊 Thanks again for your wonderful workouts!😊

[@SeniorShapeFitness]

You're so welcome! Glad it warmed you up Marianne :)

[@irmabarnett-e6n]

well done!!!it feels so good!!!

[@SeniorShapeFitness]

Great 🤩

[@cmbzmail]

I’m on vacation in Florida this was fun workout thanks

[@SeniorShapeFitness]

You're welcome! Enjoy your vacation :)

[@RoadRunner-i4i]

Love working with you!!❤

[@SeniorShapeFitness]

Thank you :)

[@juliemacefield3307]

What a great start to Monday 👍got a bit in a muddle with the combination knee lifts and reach downs so my own version of the move 🤗 Thankyou Lauren see you for the next one ❤️🙋

[@SeniorShapeFitness]

no worries, that's a tricky move Julie! Glad you made it your own :)

[@nitsasymeou8649]

Thanks so much my darling ❤❤❤❤From Cyprus with love ❤You are amazing

[@SeniorShapeFitness]

You are so welcome Nitsa :)

[@jessicatraiger9977]

Loved these HIIT workouts ❤! You make them fun Lauren! 🎉

[@SeniorShapeFitness]

Yay! Thank you Jessica 🤩

[@mariofonseca]

Thank you, it was a fun day and enough work was done. Happy day to you and all your followers around the world.😅 Mario, Costa Rica

[@SeniorShapeFitness]

Thanks Mario, I hope you have a great day too 🤩

[@colleenh5979]

Great cardio combo workout, really liked the cool down & stretches. Thanks Lauren

[@SeniorShapeFitness]

Thanks so much Colleen!!

[@emilyberry1276]

thank you. really need this.

[@SeniorShapeFitness]

Glad it was helpful Emily!

[@maggiespencer6743]

Great HIIT Workout! Great Cooldown too! You're awesome! Thanks so much!

[@SeniorShapeFitness]

Thanks so much Maggie! You are most welcome :)

[@chrissquire3950]

Hello from Reading,Pa, USA GREAT workout, Thanks

[@SeniorShapeFitness]

You're so welcome Chris!

[@feliciataylor4028]

Great workout 🏋️‍♀️ 😅

[@SeniorShapeFitness]

Thank you 🤗

[@mariekitty]

You are amazing! Thank you from a grateful 54 y/o woman in the Bay Area

[@SeniorShapeFitness]

You are so welcome! Thank you Marie 💜

[@marionsawatzki9281]

Loved it! Looked easy in the beginning but the was just prefect for where I am physically at the moment!

[@SeniorShapeFitness]

Great Marion! Happy to hear it :)

[@marthasanchez932]

Lauren what a great workout the combinations are amazing thank you.

[@SeniorShapeFitness]

Glad you like them! Thanks Martha :)

[@brendamazur1106]

Thank you Lauren . It was great

[@SeniorShapeFitness]

You're so welcome! Thanks Brenda 🤩

[@maryarpana3215]

I enjoyed your session keep up your good work 👍👍

[@SeniorShapeFitness]

Thank you! Will do!

[@RuthBluestone]

Thanks for another outstanding workout. I have recommended you to all my friends.

[@SeniorShapeFitness]

Awesome! Thank you Ruth :)

[@ireneslater7489]

How did I miss this one? Another great workout! Thanks, Lauren!

[@SeniorShapeFitness]

Glad you found it and enjoyed it! Thanks Irene :)

[@UpperHandsPiano]

Loved this workout - I did the modifications you suggested to increase heart rate and it was great! woohoo! Thanks so much.

[@SeniorShapeFitness]

Great job! 🙌🏻

[@scrapping2boys]

Another great workout, Lauren! Thanks!

[@SeniorShapeFitness]

Yay! Thank you!

[@natalieanderson8969]

Love this workout today I enjoy this one all the time 😊🎉❤

[@kb2377]

Sooo glad I found your channel! At 60+ I didn't realize how out of shape I was in. Your workouts are spot-on. Thank you :-)

[@SeniorShapeFitness]

Excellent! So glad you are enjoying my workouts :)

[@loriallen1300]

Love this workout! Especially on a snow day when it's below freezing outside.

[@SeniorShapeFitness]

Thanks Lori, I'm thrilled you love it :)

[@omyguerra1530]

Love this timed workout! More please.❤

[@SeniorShapeFitness]

Yay! I'm thrilled you love it :)

[@carradale1]

Lauren I really enjoyed that workout. Like the other comment I don't get overwhelmed...great content and explanations as required. Thank you...feeling so much better

[@SeniorShapeFitness]

Awesome! Thank you Marg :)

[@trudybraden180]

I'm so glad I found your workouts!

[@SeniorShapeFitness]

Thank you Trudy, I'm glad you found my channel as well :)

[@baehner1]

I so enjoy your expertise routines. I am in my seventies and love the challenge of each of them. Thanks so much.

[@SeniorShapeFitness]

Glad you like them, you are very welcome!!

[@LelaHaines]

Goood Morning Lauren! Great start for Saturday morning This makes 6 days in a row of cardio , strength and walking, you have changed my life for the best healthy, fit and even though it’s not all about wt loss since I began I am down 10 lbs🎉🎉🎉🎉

[@SeniorShapeFitness]

Amazing! I’m so proud of you Lela 🤩🤩🤩🙌🏻

[@susanho8542]

Such a great cardio when it's icy cold outside! Definitely picked my poison! Thank you for exercising our minds too, Lauren☯♥

[@SeniorShapeFitness]

You bet Susan :)

[@LelaHaines]

Gave a great day Lauren!!

[@SeniorShapeFitness]

Thanks Lela, you too!!

[@AnnieTurner-g4j]

Thanks!

[@SeniorShapeFitness]

Thank you so very much Annie!!!

[@lenaconway8916]

THANKS ❤

[@SeniorShapeFitness]

You're welcome Lena :)

[@janisbrandt1996]

BEST. CARDIO. EVER.

[@SeniorShapeFitness]

So glad you think so :)

[@juliemontgomery7678]

LOVED This one! I needed a challenging workout this morning. And this exceeded my expectations ! You have to feel good about yourself that you're making a difference and people's lives ❤

[@SeniorShapeFitness]

Thank you Julie, I'm thrilled you love it! I have the best viewers!!

[@ruthclyndes9874]

Another great workout for both the mind and the body! Loved it but definitely need to do it again to get those combinations right! Thank you so much!

[@SeniorShapeFitness]

You're so welcome! Glad you got a great body and brain workout Ruth :)

[@allichave6]

This was a wonderfully sweaty workout, thank you Lauren!

[@SeniorShapeFitness]

Glad you liked it and got your sweat on Allison :)

[@rogenejanik7623]

Great routine, thx so much!

[@SeniorShapeFitness]

You're so welcome! Glad you like it Rogene :)

[@rivkabialik8445]

Lauren, great sweaty workout, thanks so much. Loved this tabata combination.

[@SeniorShapeFitness]

I'm thrilled you love it Rivka! Thank you :)

[@irmabarnett-e6n]

thank you!!!!

[@SeniorShapeFitness]

You're welcome Irma :)

[@nihalkeles7679]

Loveg it❤

[@SeniorShapeFitness]

Yay! Thank you :)

[@cindyg630]

Loved this one too! ❤ Thank you

[@SeniorShapeFitness]

You are most welcome Cindy :)

[@JudyBenoit-s9h]

I haven't tried this workout yet, but on a day when I don't have other activities to keep me mobile, I will certainly try this one!

[@SeniorShapeFitness]

Hope you enjoy it :)

[@priscillacarey877]

Really good HIIT + coordination workout! Brings back memories of those long aerobic combinations from years gone by.

[@SeniorShapeFitness]

Glad you enjoyed it and got a good workout :)

[@turiddinsmore9260]

That was a brilliant cardio hit work out . Also you pushed the different levels and some squats. Perfect!

[@SeniorShapeFitness]

Glad you liked it!! Thank you :)

[@LelaHaines]

That was the perfect end. Excellent cardio workout! Thank you That makes 3 workouts today for me😊

[@SeniorShapeFitness]

wow!!

[@juliemacefield3307]

Needed this today Lauren after yesterday's towel exercises think I found muscles I didn't know I had 💪😂😂 Thankyou and see you on the next one 🙋💐

[@SeniorShapeFitness]

Love that! Thanks Julie :)

[@sheilaclosson6644]

That was so great

[@SeniorShapeFitness]

glad you liked it Sheila :)

[@otasteandseeps.3489]

Lauren thanks again for a great cardo and cognitive workout 🤩

[@SeniorShapeFitness]

Glad you liked it!! 🤩🙌🏻

[@TrishG2215]

I’m now exercising 7 days a week because for the first time ever, I really love doing it. My energy levels are up, I’m toning up and I’m looking so much better, thanks for the inspiration Lauren ❤

[@SeniorShapeFitness]

Wonderful! That’s great Trish 🤩 Thank you so much for your support, I really appreciate it 😍

[@bernadetteprego9951]

Whew! That was an awesome workout and I am proud of myself! I did the hour long workout and this HIIT workout! After every workout I feel very energized physically. Also Your workouts improve brain function coz we are challenge to keep up with all the moves. I love ❤️ it!

[@SeniorShapeFitness]

Wow! I'm proud of you too Bernadette :)

[@huawei049vipfbb6]

It turns out that on a gloomy, cold November day, it's easy to lift your mood into a great mood by doing a workout with Lauren. And such an incendiary one, where the brain had to work hard. Thank you so much Lauren!❤❤❤❤❤😊

[@SeniorShapeFitness]

My pleasure! Love that your mood was lifted :)

[@sindyshort6150]

I feel strong, energized, and ready to continue my day! Thank you, Lauren😊

[@SeniorShapeFitness]

Wonderful! 🙌🏻

[@吳世安-x6j]

謝謝！

[@SeniorShapeFitness]

Thank you again!!! Your support is much appreciated :)

[@LelaHaines]

Thank you! Love our mornings❤

[@SeniorShapeFitness]

So glad!

[@LelaHaines]

Perfect❤. I’m ready to face the day!

[@SeniorShapeFitness]

You got this! Have a great day Lela :)

[@christopherellinger9901]

Love how it feels like a strength workout as well as cardio. Appreciate you frequently reminding us to keep our shoulders down (mine always creep up) and bellies in. (Anne)

[@SeniorShapeFitness]

Absolutely!! I give the reminders because I notice it myself as well :)

[@nalinidovedy5700]

Thank you so much

[@TK-vv6ou]

❤ nice end to the weekend!

[@SeniorShapeFitness]

Glad you enjoyed it 🙌🏻

[@huawei049vipfbb6]

Training is fire! Not only has the heart become healthier, but joint mobility has also improved, movements have become very simple, easy to perform, but with a very great effect. Every new workout for me on your channel, Lauren, seems to be the best! Thank you so much Lauren!

[@SeniorShapeFitness]

My pleasure! So glad you are enjoying my workouts ;)

[@annabaldori]

Great work😊 thank you Lauren ❤

[@SeniorShapeFitness]

Thank you!! 😊

[@LelaHaines]

Favorite! Thank you❤❤❤

[@SeniorShapeFitness]

You are so welcome! 👏🏼

[@CBWilliams]

GREAT WORKOUT! THANK YOU!

[@SeniorShapeFitness]

Thank Bryn, glad to hear you got a good workout :)

[@ChrisBenjamin-j4d]

Lauren . . . that was fabulous . . . love the warm upland cool down stretches . . . glad you pay attention to that says this 68 year old happy guy. Love your content and thanks so much for sharing, Chris

[@SeniorShapeFitness]

So happy to hear it Chris! I appreciate your kind feedback :D

[@juliemacefield3307]

Great start to the day Lauren 🥵🥵 really got my heart rate up ❤️ thankyou 🙋

[@SeniorShapeFitness]

Most welcome! Hope you have a great day :)

[@linz978]

I've done a different workout every day for two weeks now. Most consistent I've ever been. Thank you for not allowing food ads every five minutes through your workouts. It makes such a difference ❤

[@SeniorShapeFitness]

Yay! Good for you :) I actually don't have a say in the type of ads that play on my channel, but I'm glad you are not being tempted!

[@MAJOYDACIA]

Needed this today since I’m recovering from hip pain

[@SeniorShapeFitness]

Glad it was helpful ;)

[@MVLaston]

Great workout! Thank you Lauren!

[@SeniorShapeFitness]

You're so welcome! Glad you think it's great :)

[@margaritalopez6957]

Really loved this workout and how you structured it. Thank you for your creativity that keeps us motivated! 😊

[@SeniorShapeFitness]

Glad you liked it!! You are most welcome Margarita :)

[@priscillacarey877]

Very good HIIT. I was able to MAX out on the combos, and recover on the singles.

[@SeniorShapeFitness]

Wonderful! Good for you Pricilla :)

[@kristastewart8401]

Those sneaky shoulders, always want to creep! Thanks for the reminder tips. Trying to remember, shoulder blades in the "back pockets"!

[@SeniorShapeFitness]

absolutely! Have a great day Krista :)

[@janiebryant8068]

Excellent!! Now I am nice and sweaty which is a blessing! Always always love your workouts!! Thank you Lauren.

[@SeniorShapeFitness]

Great Janie! Thank you so much :)

[@debstratas]

Lauren, I love these combo workouts! So creative and the time flies by - but I end up sweating and fully worked out. Awesome way to start every day!

[@SeniorShapeFitness]

Awesome Deb!

[@stefanieprice2197]

Another fantastic workout!! Thanks for all that you do, Lauren!!

[@SeniorShapeFitness]

My pleasure Stefanie :)

[@sandral.8693]

Thank you Lauren,enjoy all your workouts,easy to follow,but still challenging ❤

[@SeniorShapeFitness]

You're so welcome! Glad you are enjoying them Sandra :)

[@juliemacefield3307]

Hello Lauren just added this onto the barre class missed yesterday's class due to hospital appointment this class as got me 🥵🥵see you tomorrow 🙋❤️

[@SeniorShapeFitness]

wowza! Double duty :)

[@LelaHaines]

That was great! Thank you💕

[@SeniorShapeFitness]

You are so welcome!

[@heatherresnick4756]

I liked the mind body challenge of combining moves! Thanks!

[@SeniorShapeFitness]

You're so welcome Heather :D

[@katerinazilelli6621]

That was easy for me but still effective.A great way to start the day.Thank you so much Lauren.

[@SeniorShapeFitness]

You're so welcome! Glad you liked it Katerina, have a great day!

[@CalmVibesVee]

Former instructor here and appreciate your quality help to others 👏🏼 Great job on your videos 🤗

[@SeniorShapeFitness]

Awesome! Thank you!

[@sarahthomas2506]

Lauren, thanks for these workouts! Not too overwhelming! I also put your workouts in my regiments as well! Love them! ❤❤❤❤

[@SeniorShapeFitness]

Yay! Thanks so much Sarah :)