Cardio Workout for Beginners & Seniors // Quick Calorie Burn! Low Impact Exercises

Lets increase our heart rate and have fun with this quick cardio calorie burning workout!
All moves are low impact and set to a timer so you can go at your own pace. No equipment needed and no jumping exercises.
We begin with a dynamic warm up, then perform 12 exercises with a timer that is 45 seconds of work, and 15 seconds rest while I demonstrate the next move. If you prefer a steady state cardio workout then simply work through the rest period. This workout is completed with a quick cool down with stretching.
Want more stretching or some strength training? Click on one of the workouts shown at the end of the video.
Thanks for working out with me! Let me know how you liked this video in the comments :)
Products that I use and/or recommend:
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My music is from Epidemic Sound
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[@rebeccajones5316]

Wonderful workout once again! I absolutely love the variety! I have been doing your workouts almost daily for about a year now and you have really helped me put a stop to the menopause weight gain. Thank you so much! And keep doing what you're doing.

[@SeniorShapeFitness]

That's great Rebecca! You keep doing what you are doing too ;)

[@user-nf5eo4qk1l]

As someone with osteoparosis and chronic pain, sometimes 20 minutes is all I can manage. Thanks for being sensitive to us as well. Love all your workouts, and thanks!

[@SeniorShapeFitness]

You are so welcome! I’m glad you are enjoying my workouts 🤩

[@joywilliams933]

Like the 15 minutes because I can do in morning and evening for daily 30 minute workout.

[@SeniorShapeFitness]

That's a great idea Joy!

[@lmoore3567]

I really like having this 15 minute option. There really are no excuses 😊

[@SeniorShapeFitness]

So true! Glad you are enjoying the workout "snacks" :)

[@rosachen871]

Thank you for your creativity! Please provide more 15 minute cardio workouts! It was perfect!

[@SeniorShapeFitness]

My pleasure Rosa! My next three workouts are all around 24 minutes but that includes warm up and cool down…

[@lucasvarley9764]

This has always been a fun and intense way to burn some fat, especially for the seniors! Question... have you ever tried Next Level Diet? I got a fat-loss meal plan from them and I love it

[@catherinelemarie7527]

fun , and never boring

[@SeniorShapeFitness]

Yay! Thanks Catherine, so glad you had fun :)

[@amychismarabsulotelyhilari2561]

This is a great workout! I love the variety and the fact we can move at our own pace. I do many of your workouts. I'm glad I found this one!

[@SeniorShapeFitness]

Happy to hear it Amy :)

[@user-ld8ui8lx8k]

Today I chose a short cardio session from my plan to do a new dumbbell workout. Of course I love the great cardio! I think we all improve our memory and intelligence with your multi-part exercises, Lauren. Thank you so much Lauren!

[@SeniorShapeFitness]

Awesome! You are most welcome as always :)

[@maryaldorasi1933]

I did this one and a strength one! I feel great! Good workouts! "No excuses"!

[@SeniorShapeFitness]

Awesome Mary, nice job getting it done today!!!

[@user-ld8ui8lx8k]

Enjoying the workout! I've been working with you for three months, Lauren. I really like it because everything works out, the rhythm suits me and I complete all the workouts to the end. As a result, I get a very active body, good health and a great mood. Thank you so much Lauren!

[@SeniorShapeFitness]

You are most welcome. I'm so proud of you and all your hard work :)

[@ancamoraru4642]

Your workouts are perfect ! I am 57 years old with cervical hernia and balance problems but your exercises helped me a lot; I've gained more mobility and even the back pain seemed to ease a little. Thank you very much Lauren 💖

[@SeniorShapeFitness]

That's great to hear Anca! Keep up the awesome work :)

[@spikeisaak]

You're right, Lauren, no excuses! I loved this workout and working out alongside you. Thank you again for all you do!

[@SeniorShapeFitness]

Woo hoo! I love your attitude Carrie :)

[@terrirogers7837]

Really great. Heart rate up nicely and 133 caleries burned according to fit bit. Thanks so much

[@SeniorShapeFitness]

Wow! That's great for just 15 minutes Terri :)

[@margaretek5350]

Wow I really enjoyed this routine! Thank you Lauren! Blessings ! 👏👏👏

[@SeniorShapeFitness]

You're so welcome! 🤩🙌🏻

[@nalinidovedy5700]

Thank you. You are the best. Thanks again

[@SeniorShapeFitness]

You're welcome! 🤩

[@juliemacefield3307]

Another add on for me again thankyou Lauren see you tomorrow 🙋💐❤️

[@SeniorShapeFitness]

You’re welcome 😊

[@lordalepore]

I'm glad I found your channel❤ everything is amazing the music, the workout, your calm voice❤ had a great time working out with you thank you so much 💕

[@SeniorShapeFitness]

Awesome! Thank you Lora :)

[@kellypantaleoni5166]

Thank you for this quick warmer upper! It’s perfect for my yoga stretch days to help warm up the muscles❤

[@SeniorShapeFitness]

Yes! Excellent use of this workout Kelly :)

[@mdavis6160]

I love your combination moves, for the most part I don’t get confused and they’re very effective. I also like that your background music doesn’t drown out your voice as in many other people’s exercise videos. I WANT to hear the directions! Great job! Thank you!

[@SeniorShapeFitness]

You're so welcome! Thanks for your positive feedback :)

[@bethmt406]

This is perfect a perfect pick-me-up workout. I like how each move can be made to be your own. Sometimes I really like to push myself, other times not. Thank you for sharing this!

[@SeniorShapeFitness]

You're so welcome! Glad you liked it Beth :)

[@anitamcmillen4596]

I really love how you continue to coach us through every workout, with gentle reminders that help keep us from injuring ourselves. You really make these workouts not only beginner, but senior friendly, and I appreciate it more than you know! ❤😊

[@SeniorShapeFitness]

You're so welcome Anita. Thank you for your kind comments :)

[@71trsc]

Another brilliant collection of moves 🙏 thankyou Lauren Mags x

[@SeniorShapeFitness]

yay! Thanks Mags! I love your positive support :)

[@ebnetedith3831]

This was just the perfect warm-up for my following yoga workout! Thank you for it, Lauren!

[@SeniorShapeFitness]

Perfect! You are most welcome Ebnet :)

[@laurabeck2738]

Great variety of moves for an invigorating workout!!!!! Perfect add-on to my strength training this morning!!! Awesome!! 💥💓👍💯!!!!! 😊

[@SeniorShapeFitness]

Wonderful! Glad you added it on to strength :)

[@6jmmp]

This might be my new favorite! Love the combination of moves!

[@SeniorShapeFitness]

Awesome! thank you Janet :)

[@dorothynegri9924]

Another great one! Thank you, Lauren! Have a great week! 💞💪🏻

[@SeniorShapeFitness]

Yay! Thank you! You as well Dorothy :)

[@awdmbond]

You are the absolute best!!! Your videos have become very important to my life. Thank you.

[@SeniorShapeFitness]

Wow, thank you! I appreciate that :)

[@Lameufdumarketing]

Hi, I am 35 and I loved your training. Thank you very much

[@SeniorShapeFitness]

Wonderful! Happy to have you working out with me 🤩

[@d-lpope5829]

Hi Lauren, I am on vacation and needed a short workout for a small space. This was perfect. Off now to walk 20 000 steps😊

[@SeniorShapeFitness]

Perfect! Enjoy your vacation :)

[@rosaborges2935]

I love all of your workouts. They are challenging and fun. Being 62, soon to be 63, it's hard to find workouts that support older adults. I think you are AWESOME! I highly recommend your workouts.

[@SeniorShapeFitness]

Yay! Thank you so much Rose! I appreciate your kind words and I'm thrilled you are loving my workouts :)

[@tjoshi8118]

Superb workout! enjoyed it.Short yet effective. Can't wait for your May playlist. Super excited. Thanks for all the hard work you do for us. lots love TJ🤩😘

[@SeniorShapeFitness]

My pleasure TJ :)

[@bethborg3228]

Great quick work out. Thanks

[@SeniorShapeFitness]

Glad you liked it! Thanks Beth :)

[@itsmercyBandoy]

that was great ! I feel lazy going out for walking and do this work out with you and I feel refresh ,thanks to you

[@SeniorShapeFitness]

Wonderful!

[@susanho8542]

Just a wonderful cardio workout, linking mind and body - cognitive awareness♥ Thank you, Lauren. Much ♥ for February! ☯

[@SeniorShapeFitness]

Great Susan, glad you like it for both your mind and body :)

[@juliemacefield3307]

Thankyou Lauren only had time to do this short class today very busy day ! Really enjoyed this class 🙋👍

[@SeniorShapeFitness]

Great Julie! Hope your busy day is a good one ;)

[@ekagraham3441]

My ankle was strong enough to do this today! Happy day!

[@SeniorShapeFitness]

Yay! That IS a happy day :)

[@JustineKing]

This was such a great workout, I loved the variety thank you!

[@SeniorShapeFitness]

You're so welcome Justine, I'm thrilled you loved it! Thank you :)

[@sherrygoff8088]

I enjoyed the variety of this workout. Another great one! Thank you

[@SeniorShapeFitness]

Glad you enjoyed it! Thank you Sherry 🤩

[@paulagabay9915]

Hi Lauren I enjoyed the 15 minutes because it saved internet data and I was able to do Sit and Be Fit that I set to DVR. It got my heartrate up and I could do it since it didn't involve any jumping. Enjoy your Tuesday.

[@SeniorShapeFitness]

Great Paula! I hope you enjoy your day as well :)

[@kathyellman130]

Always a great one before abs and arms

[@SeniorShapeFitness]

Sounds great Kathy :)

[@CTBeachWalker]

Love this! Very efficient use of time and it feels effective.

[@SeniorShapeFitness]

Yay! I'm so glad to hear you loved it Patricia. Thank you :)

[@jillharrison5391]

Thank you for the perfect workout! Long day and needed to move but this was just enough. If I had had more energy could repeat but maybe next time. Thanks Lauren!

[@SeniorShapeFitness]

You're most welcome Jill! I'm glad it was perfect for you :)

[@alishacollins4208]

I love the switch to warm up and cool down exercises in this compared to the others. I'm fairly new to exercise so I could use the extra help with the after workout for sure. :)

[@SeniorShapeFitness]

Glad you liked it Alisha, thanks for the feedback :)

[@sandrasackstein9990]

Great workout! Love the short ones when I have only little time.Thanks!

[@SeniorShapeFitness]

Glad you like them! Thank you Sandra :)

[@anntews6325]

Another workout I really liked a lot. Thanks so much for your wonderful teaching style. Thanks so much too for the great recommendation 😊 you gave me yesterday for the triceps.

[@SeniorShapeFitness]

My pleasure Ann :)

[@Ana9410]

I love this short cardio workout❤

[@SeniorShapeFitness]

Perfect to sneak in anytime! Thank you Ana :)

[@user-pp3hi2bf2m]

Loved the variety of movements x

[@SeniorShapeFitness]

So glad! Thanks Janeen :)

[@elizabethmerica2625]

Rebecca's right: keep doing what you're doing. Fun quick workout for a busy morning!

[@SeniorShapeFitness]

Thanks Elizabeth! Hope you have a great day :)

[@reneklein6049]

Hi Lauren. It's been a rough week for me, with a major fibro flare, so I thank you for having this 15 min workout available. I had to omit some of the arm moves, but at least I was able to do something. It's definitely a self care day. Thanks for having all different levels of workouts available. Hugs. ❤🫂

[@SeniorShapeFitness]

Im sorry to hear you are not feeling well Rene. I would recommend this video: kzbin.info/www/bejne/hquqZqOBdsqUj9E Take care of yourself :)

[@reneklein6049]

​thanks Lauren. I believe that I have done it, but it will be on my list tomorrow if I'm still in a flare. 😊 @SeniorShapeFitness

[@RobertBrown-wl5nu]

So happy to workout with you Lauren 😍😍💪💪

[@SeniorShapeFitness]

So glad!

[@cindyb9830]

This is a great overall short workout and great for when I am unmotivated or being lazy!!😂I just need to be honest with myself sometimes...thanks Lauren!💚

[@SeniorShapeFitness]

Absolutely! We all have those days Cindy! 🤩

[@feliciataylor4028]

Great workout I’m following your group of videos every day ❤

[@SeniorShapeFitness]

Yay! Great Felicia :)

[@RobinGayl]

Another great workout...for those days when time is short! The bonus on all your videos is your consistent smile :-)

[@SeniorShapeFitness]

😊 thank you Robin !!!

[@colleenh5979]

Great workout ! enjoyed the new moves. Thanks Lauren

[@SeniorShapeFitness]

Glad you liked it!! You’re most welcome 🤩

[@dancingphoenixfarm4378]

Thank you, loved this after your wall Pilates this morning! 🙏🏽💗

[@SeniorShapeFitness]

Wonderful! Great combo :)

[@rivkabialik8445]

Great workout, feel my whole body working. Thanks so much.

[@SeniorShapeFitness]

You're so welcome! You’re right Rivka, I packed a lot into this workout 🤩

[@RobertBrown-wl5nu]

One more super You Do You Workout ❤ waiting for my YDY mug to get here 👍 Can’t thank you enough Lauren for all your hard works 🤗😘

[@SeniorShapeFitness]

Yay! Thank you Ruth, it's my pleasure :)

[@martinbrown7903]

A nice 15 minute workout. Really well lead with your helpful and considerate comments. Any wonders by you puff! Lovely to watch your coordination which I usually cannot follow accurately, but it is good to practice.

[@SeniorShapeFitness]

It is good to practice Martin, keep at it and I'm glad you liked it!

[@juliemacefield3307]

Thankyou great workout again it's very cold in England this got me warmed up 🙋see you next time 🙂

[@SeniorShapeFitness]

Great Julie! Glad you got your blood pumping :)

[@jacqueline6303]

Thank you for the energizing workout!

[@SeniorShapeFitness]

My pleasure! Glad you got an energy boost Jacqueline :)

[@lilawaty4432]

Good morning mom, thanks mom God bless

[@lucitacruz846]

I really enjoyed your workout. Am sweating, love the feeling after. Thank you so much! ❤😊

[@SeniorShapeFitness]

Wonderful! thank you Lucita ;)

[@yolainelauture-berquin]

I like the variety. Thanks

[@SeniorShapeFitness]

Glad you like it!

[@marilynhaverly570]

Excellent! Thank you.

[@SeniorShapeFitness]

You are welcome! Thank YOU Marilyn :)

[@shoppingbag6973]

Thank you. I am not a senior but I do have 50 more pounds to lose get to my ideal weight. So these low impact workout’s help me save my poor knees and bad back. I can keep up and feel like I have had a great workout at the end. 🙂

[@SeniorShapeFitness]

Perfect! So glad you are enjoying my videos 🤩

[@sj6919]

Thanks for another great Senior Shape workout! I had trouble getting the pattern on the hamstring curls and one other, but no worries I just kept doing singles.

[@SeniorShapeFitness]

Good job making it work for you :)

[@juliemacefield3307]

Great start to the day Lauren definitely got my heart rate up plus short on time today but still feel like I've done a good workout ❤🙋

[@SeniorShapeFitness]

Great! I feel it makes all the difference just to do something :)

[@RobertBrown-wl5nu]

Great exercises rid off stiffness & sore🙏🙏. Thank you!

[@SeniorShapeFitness]

Wonderful!

[@lisahill9353]

I love this quick workout.. I always enjoy your workouts!! TU

[@SeniorShapeFitness]

Thanks Lisa 🤩

[@rogenejanik7623]

Great workout! Thx so much!

[@SeniorShapeFitness]

You're so welcome! Thank you Rogene :)

[@carolynnick-tr4vu]

Thank you! Love all your workouts Lauren! I’ve been doing them for a couple of years now. But wondered what happened to the New Year’s workout. I don’t see it listed anymore. It was one of my favorites.

[@SeniorShapeFitness]

Sure thing Carolyn! The video is still there and the title is exactly the same, I just switched the words on the thumbnail picture. It now reads "cardio & strength". You can also save all your favorite videos in your own playlist or if you "Like" the video it will always be in your liked videos folder in your library. hope that helps!

[@carolynnick-tr4vu]

Thanks so much! I’ve “Liked” all your videos, so they’re all in my library. 😊. Was looking for the words “New Years” on thumbnail. Thanks again!

[@ci813]

Love it!! Thanks!

[@SeniorShapeFitness]

My pleasure :)

[@annagrisham2215]

Got my heart rate up without getting sweaty. Good mix start to finish. Went with the balance and core one after. Got my six inch ball today. The eight was too big for my taste. Trying to decide which one to do. Not complaining, I am glad to have so many options. Thanks for keeping it fun and challenging.

[@SeniorShapeFitness]

Great Anna! You're killing it this week!!!

[@Ronald-hf5gp]

Definitely a Bob Ross "doppelganger" in style, motivation, encouragement...

[@SeniorShapeFitness]

Glad you are enjoying my style Ronald :)

[@Ronald-hf5gp]

@@SeniorShapeFitness I was wondering if you have ever put the workouts into the categories of easy, moderate or more advanced? or Can you give some rule of thumb for that that is easy to remember? Are these questions even necessary? :-)

[@Ronald-hf5gp]

@@SeniorShapeFitness Do you do consulting, Miss.? I just don't want to go about in a Willie-Nillie fashion. I want to have a plan/strategy. First priority: Lower my BMI......while improving strength and range of motion. Maybe you have some simple rules of thumb I can grab onto..

[@SeniorShapeFitness]

@@Ronald-hf5gp I don't do consulting, but I can make some video recommendations. Please give me a little more information such as any limitations, what kind of activities you have done in the past, what equipment do you have?, are you comfortable getting on the floor?...

[@Ronald-hf5gp]

@@SeniorShapeFitness First of all I need to get my BMI down to go on the floor. I was a college atlete (5 letters) and I have taken karate and yoga but for less than a year each quite some time ago but I am doing something daily and I have tight hips, probably from doing a lot of sit ups (they make the psoas muscle tight which restricts range of motion. MY BP is 120/75 but my BMI places me just outside of the over weight category. I am determined to lose weight. I follow a holistic doctor AND and olympic decathlete, Sten Ekberg. I highly recommend this man for dietary issues. He fully understands the body and scientifically explains to back his claims.

[@mariakucharczuk1708]

Love this for a quick cardio thanks so much

[@SeniorShapeFitness]

my pleasure Maria :)

[@jenileebader-benshimon5365]

What a perfect BLAH day "for me" after a very blah one hour walk with dog (it was blah for her, too) after workout, workout! Knew I still needed more than that forward walk, stand, walk, stand and this routine hit the spot! Forward crossover was a nice brain/balance!

[@SeniorShapeFitness]

Excellent! Glad it hit the spot Jennilee and I hope you day isn't as blah tomorrow :)

[@ariannakross]

Really enjoyed this! Have a great day.

[@SeniorShapeFitness]

Great to hear Arianna! You as well :)

[@karencates5007]

Enjoyed! Thank you!

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks Karen :)

[@sallyortiz9288]

This is a great session I did before I went to work. I sit most of the day so this is the perfect movement to do pre work or on lunch hour if my reg workout is post work or feel movement is needed.

[@SeniorShapeFitness]

Perfect! Thanks Sally 🤩

[@chrissyt6959]

Perfect added to my walk. Thanks

[@SeniorShapeFitness]

Great to hear! Thanks Chrissy 🤩

[@francesoha2062]

Just perfect.

[@SeniorShapeFitness]

Awesome! Thank you Frances :)

[@user-mt5bw1sr3m]

I am a 67 woman with osteoporosis and have been searching for a fitness program that is safe and effective. I feel like I stuck gold when I came across your videos. Thank you so much for what you do and how you do it. Your videos are wonderful! Many blessings!!

[@SeniorShapeFitness]

Thank you so much Annie! I appreciate you working out with me and many blessings to you as well :)

[@yuko_s2295]

Thank you!

[@SeniorShapeFitness]

You're welcome!

[@RobertBrown-wl5nu]

Short and sweet 💪❤️

[@SeniorShapeFitness]

This is a good one to do 2x if you are up for it!

[@yolainelauture-berquin]

Thanks. Feel great!

[@SeniorShapeFitness]

Wonderful!

[@bariefron5167]

Really like this workout. Very nice moves.

[@SeniorShapeFitness]

Glad you like them! Thanks :)

[@jeannet9592]

Great workout! Thank you!

[@SeniorShapeFitness]

Glad you liked it!! Thanks Jeannet :)

[@berniebrandle5316]

Great cardio workout, thank you!😊

[@SeniorShapeFitness]

You bet Bernadette! Have a great weekend :)

[@ludmilaschreiner9881]

Отличные упражнения, темп хороший, красивая позитивная девушка -тренер. Мой муж тоже любит эти занятия. Огромное спасибо. Danke!

[@SeniorShapeFitness]

Wonderful! You are very welcome 🤩

[@marnw2592]

perfect for quick cardio

[@SeniorShapeFitness]

nice combo with the stability ball workout :)

[@jeanninesmit9378]

Love it!

[@SeniorShapeFitness]

Great!

[@patriciadalton5601]

Great 15min workout thank you ❤Lauren ❤

[@SeniorShapeFitness]

My pleasure Patricia 🤩

[@michellefumo4846]

Super Satisfying ❤

[@SeniorShapeFitness]

🤗 Great! Thanks Michelle

[@cynthiapeterson4164]

Thanks!

[@SeniorShapeFitness]

Woo hoo! I appreciate your support Cynthia!!! Thank you :)

[@RobertBrown-wl5nu]

Super strech 💪❤️

[@SeniorShapeFitness]

So glad you think so Ruth :)

[@michellefumo4846]

Love it ❤!

[@SeniorShapeFitness]

So glad! Thank you Michelle 💜

[@TheNancyReynolds]

Love this! I paired it with the hip/pelvis video and it was GREAT! 💖

[@SeniorShapeFitness]

Yay! Thank you Nancy. I LOVE that pairing :)

[@RobertBrown-wl5nu]

Good morning, love this 15 minutes good workout 💪😍 anytime

[@SeniorShapeFitness]

sure is :)

[@Ronald-hf5gp]

She has a Bob Ross type personality. Very pleasing. I like her approach. And in time, I think I will love it.

[@SeniorShapeFitness]

Thank you :)

[@Ronald-hf5gp]

@@SeniorShapeFitness On the condition that I improve! :-))