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!
My cute outfit is from CRZ YOGA. Their athletic wear is comfortable and affordable!
us.crzyoga.com/?ref=G6QmPzfM
Use code SENIORSHAPEFIT for 10% off your purchase.
Here is a link to my Amazon shop with products that I use and/or recommend:
www.amazon.com/shop/seniorsha...
as an amazon associate/influencer I earn from qualifying purchases
My music is from Epidemic Sound
www.epidemicsound.com/referra...
SeniorShape is on Facebook:
/ seniorshapefitness
Instagram:
/ seniorshape
30 minute tabata, workout for seniors, workout for beginners, workout for weight loss, fat burning workout, cardio workout for beginners, senior shape, silver sneakers, senior fitness, weight loss workout, workout at home, aerobics, no equipment workout, low impact workout, standing workout,, exercises to lose belly fat, exercise to lose weight fast, exercise for beginners, exercise for seniors over 60, low impact workout, senior exercises at home, senior aerobic workout, senior cardio workout, cardio workout at home, low impact cardio workout, HIIT cardio workout, HIIT workout for seniors, LIIT workout

[@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!❤😂❤😂❤

[@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 :)

[@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 :)

[@kimbergraves225]

I love that we don’t have to feel beaten up to get a great workout - my heart rate and sweat are proof of that! I’ve been working out with you for about 4-6 weeks now and I feel myself getting stronger and leaner, even wondering if it’s possible to get fully in shape at 55! 😊

[@SeniorShapeFitness]

Absolutely!! I’m so proud of you 👏🏼

[@michaelfern945]

Mike and Lauren, did this workout today. Loved it. Got my heart rate up to where I wanted it. Mike, as always, very nice music choice for this video. Lauren, you always create a vibe of kindness, gentleness and joy with your workouts. I so appreciate you. Thanks both of you for your channel and all your videos. They're a staple in my daily life-health practices.

[@SeniorShapeFitness]

So great to hear Michael! We appreciate your kind words :) Keep up the great work!

[@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 :)

[@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 :)

[@user-el1js9kt2v]

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 ;)

[@debbiejones6239]

That was wonderful. I think I like aerobics the best because my cardio is so hard to keep up at my age, but I’m not gonna ever stop wonderful workout. Great queues also! Wonderful workout 🏋️‍♀️

[@SeniorShapeFitness]

You're so welcome! Love your positive attitude Debbie :)

[@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 :)

[@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 :)

[@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 :)

[@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 :)

[@allichave6]

This was a wonderfully sweaty workout, thank you Lauren!

[@SeniorShapeFitness]

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

[@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 :)

[@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!!

[@patriciagambin3276]

Loved this routine your instructions and calm way of teaching is absolutely amazing.🤩

[@SeniorShapeFitness]

I appreciate that Patricia :)

[@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!!

[@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 :)

[@colleenh5979]

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

[@SeniorShapeFitness]

Thanks so much Colleen!!

[@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 :)

[@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 :)

[@elyssasara7055]

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

[@SeniorShapeFitness]

My pleasure Elyssa 🤩

[@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 :)

[@karenlocascio5505]

I am so happy to have found your workout videos. They are perfect for me. Thank you so much!

[@SeniorShapeFitness]

Happy to hear it Karen! You are most welcome :)

[@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 :)

[@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 🤩

[@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 :)

[@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 :)

[@loriallen1300]

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

[@SeniorShapeFitness]

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

[@sujathaprudhivi7282]

Hi Lauren...iam just loving your workouts..especially the HIIT ones...iam 59 years old and iam able to do all your workouts..thanks a lot for coming into my life😂😂

[@SeniorShapeFitness]

Awesome! Happy to have you working out with me :)

[@user-en8wn2dn5p]

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

[@SeniorShapeFitness]

Awesome! Thank you Ruth :)

[@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 :)

[@marthasanchez932]

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

[@SeniorShapeFitness]

Glad you like them! Thanks Martha :)

[@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! 🙌🏻

[@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 💜

[@jjays8174]

You kept me going till the end, feel awesome! Thanks a ton!

[@SeniorShapeFitness]

You're welcome!! I love that you feel awesome :)

[@karmelhutfles3635]

And another great one!! Thank you so much! ❤

[@SeniorShapeFitness]

You're so welcome!

[@scrapping2boys]

Another great workout, Lauren! Thanks!

[@SeniorShapeFitness]

Yay! Thank you!

[@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 :)

[@user-us4zz7kd2g]

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

[@SeniorShapeFitness]

Great 🤩

[@maggiespencer6743]

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

[@SeniorShapeFitness]

Thanks so much Maggie! You are most welcome :)

[@nataliasalakhova3545]

I'm working out with you for a bit more than a year now and I'm able to do full jumping jacks for 45 seconds. I'm doing your weekly workout routine and it's a perfect combination of strength and cardio training for me. Btw for the ones that think Laurens workouts are easy because it mentions for seniors or low impact, don't be mistaken your heart will be pumping you will be sweating and your brain will be working as well. I'm starting to see the benefit of low impact workouts it gives me so much energy and I'm able to fulfill the entire workout while these high impact workouts make me drained after 5 minutes and I'm super tired after the workout and tend to give up. Btw I'm 27 years old and enjoy Laurens workouts she keeps me in shape.

[@SeniorShapeFitness]

Yay! THat's great Natalia! Thanks for your kind words and keep up the great work! LOVE to hear that you are feeling more energy and seeing results :)

[@natalieanderson8969]

Great workout love this one ❤😊

[@SeniorShapeFitness]

Awesome! Thank you Natalie :)

[@brendamazur1106]

Thank you Lauren . It was great

[@SeniorShapeFitness]

You're so welcome! Thanks Brenda 🤩

[@nitsasymeou8649]

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

[@SeniorShapeFitness]

You are so welcome Nitsa :)

[@juliemacefield3307]

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

[@SeniorShapeFitness]

Most welcome! Hope you have a great day :)

[@trudybraden180]

I'm so glad I found your workouts!

[@SeniorShapeFitness]

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

[@evieball4162]

Loved! Thank you so much, Lauren. I will be repeating this often!!! xo

[@SeniorShapeFitness]

Happy to hear it Evie :)

[@omyguerra1530]

Love this timed workout! More please.❤

[@SeniorShapeFitness]

Yay! I'm thrilled you love it :)

[@gaylevaughn]

THANK you, Lauren for yet another great workout … really got my heart pumping!

[@SeniorShapeFitness]

So glad! You are most welcome Gayle :)

[@barbarak6088]

Love, love, love all of your workouts. You are definitely an inspiration to me. Thank you.

[@SeniorShapeFitness]

I appreciate that Barbra! Thank you :)

[@cmbzmail]

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

[@SeniorShapeFitness]

You're welcome! Enjoy your vacation :)

[@teresacrooks6201]

Great workout. Thank you Lauren!

[@SeniorShapeFitness]

Glad you liked it!!

[@amattistatarotteugenia2628]

Wounderfoul work❤❤❤ Thank You, thank You, thank You 🙏🙏🙏

[@SeniorShapeFitness]

You are most welcome! So glad you enjoyed it :)

[@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 :)

[@HoltyInc]

I loved this workout! Doable and fun…loved the combinations!

[@SeniorShapeFitness]

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

[@jacqueline6303]

Thank you, Lauren. I feel good, and I feel healthy now. I really appreciate your thoughtfully, expertly created workout videos!

[@SeniorShapeFitness]

Yay! So glad you are feeling good now :)

[@gaylevaughn]

Hi Lauren, this was just what I wanted! Keep these coming, please! Thank you😊

[@SeniorShapeFitness]

So glad! Thanks Gayle :D

[@cindyg630]

Loved this one too! ❤ Thank you

[@SeniorShapeFitness]

You are most welcome Cindy :)

[@user-ov1sc1yr2m]

Such a great workout! I notice and appreciate that you include some compound moves that work our brains!

[@SeniorShapeFitness]

You're so welcome! You're right, I think exercise for the brain is important too :)

[@sharonlocking998]

You have the best workouts and so much variety!!! ❤

[@SeniorShapeFitness]

Thank you so much!! Glad you enjoy my workouts Sharon :)

[@rivkabialik8445]

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

[@SeniorShapeFitness]

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

[@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!

[@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 :)

[@faridehhosseiny397]

Wonderful. Thank you. Feeling great

[@SeniorShapeFitness]

Thanks! Great to hear 🤩

[@mocharulez3783]

Wow this was great! My heart rate was up! I love how you do whole body workouts including our minds which is important too! Thank you for all you do! You are a blessing!🥰

[@SeniorShapeFitness]

Yay! So glad you got a good workout for both mind and body :)

[@emilyberry1276]

thank you. really need this.

[@SeniorShapeFitness]

Glad it was helpful Emily!

[@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 :)

[@maryarpana3215]

It’s not unrealistic. Good job

[@SeniorShapeFitness]

Thanks! Good job to you too!

[@rogenejanik7623]

Great routine, thx so much!

[@SeniorShapeFitness]

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

[@vaharw4568]

Lauren, this is one of my favorite workouts of yours. It is a doable HIIT and it's fun. Thank You!

[@SeniorShapeFitness]

Yay! Thank you :)

[@user-ov1sc1yr2m]

Beautiful workout, thank you!

[@SeniorShapeFitness]

Glad you liked it! 🤩

[@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!

[@debbiejones6239]

Great combination especially those last two fun❣️ Appreciate all you do.🍂

[@SeniorShapeFitness]

Thanks so much 😊 Glad you like it Debbie :)

[@Linda-ot3pj]

Best fitness videos ever. Thank you so much for inspiration and good instructions 🌸🇨🇦

[@SeniorShapeFitness]

I appreciate that Linda! You are most welcome :)

[@lenorebianco2499]

Excellent workout! Really enjoyed the combinations.

[@SeniorShapeFitness]

Glad you enjoyed it! Thank you Lenore :)

[@heatherresnick4756]

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

[@SeniorShapeFitness]

You're so welcome Heather :D

[@nancyt5982]

Another winner! I know I will feel this tomorrow, but that is a good thing. Love your complete workouts with warmups and stretching at the end.

[@SeniorShapeFitness]

Wonderful! Thank you so much Nancy :)

[@chrissquire3950]

Hello from Reading,Pa, USA GREAT workout, Thanks

[@SeniorShapeFitness]

You're so welcome Chris!

[@12gromit]

Thanks for the variety of workouts on your channel. You are really appreciated and help this 70+ from Aus find some energy each day to enjoy a different workout. Many thanks.

[@SeniorShapeFitness]

You're so welcome! I'm thrilled you are enjoying my workouts :)

[@jeepersandrandy]

Another great workout, Lauren! Even though this is a little slower paced (if you want it to be) it gets the heartrate up, works all the muscles and leaves you sweating and breathing hard at times!

[@SeniorShapeFitness]

GREAT! so glad you got a good workout :)

[@marthariverollalvarez9898]

🎉🎉🎉Thanks, Lauren!!❤❤

[@SeniorShapeFitness]

You're welcome Martha :)

[@user-hm9rs1bo6h]

Love working with you!!❤

[@SeniorShapeFitness]

Thank you :)

[@rosebud2075]

Another perfect workout, loved the format, the combination of exercises and the timing. Certainly got my heart rate up and concentrated the mind! Loved it. Thank you Lauren

[@SeniorShapeFitness]

Wonderful! I am so glad you love it :) Thank YOU!!

[@cherandgray1875]

Lauren, I keep coming back for more of your workouts. The way you present and your mannerisms makes my time working out enjoyable. I glad to see you value time stretching, so important. Thank you from Sydney Australia

[@SeniorShapeFitness]

You're so welcome! Thank you for your kind words, I'm so happy to have you working out with me :)

[@cinda7234]

This was another FUN workout. Love the combination moves and the timer. I had done a strength workout yesterday, so was really feeling those legs and butt muscles. Thank you so much!

[@SeniorShapeFitness]

Woo hoo! I'm so glad you love it Cinda :D

[@annagrisham2215]

Thank you for another great workout. It is nice to never get bored. Thank you for keeping our brains working too 😊❤💪

[@SeniorShapeFitness]

my pleasure! Glad you enjoyed it Anna :D

[@bethrodee7598]

Thanks!

[@SeniorShapeFitness]

You're the best Beth, Thank you!!!

[@rogenejanik7623]

Great workout, thanks so much!

[@SeniorShapeFitness]

Glad you liked it! Thank YOU Rogene :D

[@maryarpana3215]

I enjoyed your session keep up your good work 👍👍

[@SeniorShapeFitness]

Thank you! Will do!

[@laurabeck2738]

Love that we can make this workout our own by keeping it low or going higher!!! Great progressions from the basic moves to putting them together in combinations!! Challenging and fun with a heart rate to match!!! Terrific workout!!!💥💓👏👏👍🤩!!!!!

[@SeniorShapeFitness]

Absolutely!! So glad you got a good workout Laura :)

[@vanilittlestar6357]

Well Lauren, you did it again. 👏 🎉 This workout was tremendous!!! I can't believe how intense it was. Of course, I always get my jog or jumps in there to make it more intense. You have by far, the best workouts 💪 out there. Please keep giving us the best of the best!!!🌠🎊🎆🌻

[@SeniorShapeFitness]

Yay! So glad you really liked it and got a great workout! Nice job adding in the jogs and jumps too :)

[@marylamoree7412]

Excellent workout. Thank you. ❤

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks Mary :D

[@spellsforsale6871]

Hi Lauren! It was really fun the way you put these combinations together. I enjoyed all the moves and the music too! Thank you 👍❤

[@SeniorShapeFitness]

Yay! Thank you! 🤩

[@barbarak6088]

I am excited to try this for my next morning workout. Thank you.

[@SeniorShapeFitness]

Hope you like it Barbara :)

[@analenamaury1629]

I am back, and you are still my favourite! I've been lazy...☺

[@SeniorShapeFitness]

Welcome back Analena :)

[@marilyndraxler7245]

That was perfect thank you so much

[@SeniorShapeFitness]

You're so welcome! Glad you enjoyed it Marilyn :)

[@jsennette8039]

Hi Lauren, I love the workouts you design for us. It is really nice how you encourage us to go at our own pace. I believe in the past, I have injured myself several times trying to keep up with the fitness instructor not realizing that I COULD go as fast or as slow as I needed. It's okay, you live and learn. I'm still rolling. 😆 I really appreciate what you do.

[@SeniorShapeFitness]

I find it difficult not to keep up with the trainer too. I think it's just something we have to learn to do what's best for ourselves. Thanks and I'm thrilled you loved it :)

[@trishgeekie8214]

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 😍