Cardio & Bodyweight Strength Workout for Beginners & Seniors // 30 min all Standing

Get ready for a great full body cardio and bodyweight strength workout! All exercises are low impact, to the beat of the music and all standing. There is a timer with 45 seconds on, 15 second break so you can also go at your own pace. Please make the workout your own. There are some lunges and squats in this video, but I demonstrate easy modifications such as a small bend or just a step back instead of a lunge.
This 30 minute workout will fly by with unique moves and there are no repeats! We will alternate with an exercise that is more cardio focused with an exercise that is a strengthening move.
Warm up and cool down are also included.
Enjoy and leave me a comment!
My shoes:
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Products that I use and/or recommend:
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My music is from Epidemic Sound
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/ seniorshapefitness
My mat is from GXMMAT
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[@donnalynyatesm.ed.1589]

I just turned a young 90 and I love the workout. It's a nice balance between Silver Sneakers and your workouts. Love it.

[@SeniorShapeFitness]

Wonderful Donna! I'm thrilled you love it and happy belated birthday to you!!!

[@irenekanel.ac.7721]

Wow. How great to hear that at 90 you are still able to workout I certainly have no excuses!!! Wishing you many more active and healthy years.

[@isa-leewolf1223]

As neither a senior nor a beginner, I can't tell you how much I appreciate these workouts. An avid exerciser, I had an injury in May and you literally got me moving again. Your workouts are so thoughtfully planned, extremely effective, and leave me energized, not drained. I'm so much better than I was, and you are still a regular part of my routine because I've seen the benefits of lower-intensity, low impact workouts. Happy New Year, and thank you for all the care and effort you put into your work, it really shows.

[@SeniorShapeFitness]

Thank you for your lovely words Isa-Lee! I'm thrilled you are enjoying my workouts and feeling the benefits! All the best in 2024!!!

[@gloriawinterlin5917]

I am an older senior and I love your work outs. I feel very positive about taking care of myself . Thanks

[@joansmith5870]

All around challenging workout.i believe that my balance is improving. Thank you!

[@lynettemclean5215]

I only took a fortnight off with a cold and started back today. I’m shocked at how quickly my balance on one leg deteriorates. New Year Resolution= must keep exercising.

[@SeniorShapeFitness]

Good for you Lynette! If it makes you feel any better, I find my balance can vary greatly depending on the day or week! @@lynettemclean5215

[@tamaradahling9887]

Another workout that seems pretty mild until it’s over and you realize your whole body is tingling and burning in a good way! I thank you & my body thanks you!

[@SeniorShapeFitness]

woo hoo! You and your body are most welcome Tamara ;)

[@jonigriffin7691]

Thank you so much. I am 61 years old and have always worked out hard and fast and knew i needed something for seniors that wasnt like wheelchair exercises, haha. Your regimens have helped me slow my roll and are as effective for keeping and building strentgh and muscle tone without injuries. I am hooked on your channel. Please keep them coming!

[@SeniorShapeFitness]

Yay! Thanks so much Joni! I'm thrilled my workouts are a great fit for you :)

[@Piperdownfarm1]

Wow how did i not find you before.....thank you Lauren...love your exercises and i am a 70 year old serious asthmatic Thank you

[@SeniorShapeFitness]

Glad you found me now Carol! I'm thrilled to hear you are enjoying my workouts :)

[@PaperHaven246]

There are so many reasons to love this workout (as all your other routines): - perfect length for a busy person - functional movements -no repeats (I get bored easily so..) - step-by-step instructions on how to move or position every part of my body during warm up and cool down - the step up or down modifications - all standing (especially since I did not get the floor vacuumed today) - I was able to challenge myself by using weights during some of the moves LOVE! LOVE! LOVE!

[@SeniorShapeFitness]

You're the best! Thank you so much for your awesome comments :)

[@joannekempf3350]

After what seems like a month of eating, this looks like a great way to start the new year!

[@SeniorShapeFitness]

Absolutely! It's going to be a great year Joanne :)

[@superkitten7560]

Totally agree! lol

[@karenday9109]

@joannekempf3350 It does seem like a month of eating! 😂

[@user-fs5qr1bd5y]

Thank you Lauren! Your workouts keep me motivated every day.

[@SeniorShapeFitness]

You're so welcome! Keep up the great work :)

[@lynnettestewart186]

Thank you for an energizing workout. Your workouts are all so helpful!

[@SeniorShapeFitness]

You're so welcome Lynnette :)

[@ulihostetler1593]

Thanks for starting us out with good movements into the New Year! Blessings!

[@SeniorShapeFitness]

My pleasure Uli! Happy New Year :)

[@wendylee6249]

I love love your cardio and strength combination exercise, so well designed and execution workout. I love the intensity and low impacts which really made me sweat! Taking your class every day is a must for my routine health maintenance! Thanks Lauren for helping me as an elderly to be able to continue my workout on a daily basis.

[@SeniorShapeFitness]

Such a lovely comment Wendy! I'm thrilled you are enjoying my workouts. Keep up the great work :)

[@nancywestbrook7392]

I discovered yoga at 70 and you at 72. My group of oldies but goodies practice yoga twice a week and I alternate your cardio workouts three times a week. Feeling frisky!

[@SeniorShapeFitness]

I love it Nancy! Keep it up :)

[@EllenMuraskin]

Your workouts are my sweet spot for now; just strenuous enough to sweat and feel I've benefitted, easy and varied enough for me to actually do them at least three times a week. Also just the right amount of direction and pep talk. Thank you! I'm extra happy to catch this fresh one.

[@SeniorShapeFitness]

Fabulous! Happy to hear it Ellen :)

[@iainmchaffie2803]

I love your interesting and challenging workouts, both the physical and mental aspects and the great backing music.

[@SeniorShapeFitness]

I appreciate that Lain, thank you!!

[@julio-zh3cm]

This was a really fun video, got my heart rate up and lots of good moves! Thanks, Lauren!

[@SeniorShapeFitness]

Great! You are most welcome 🙌🏻

[@antoinettebayrakdarian7702]

Thank you Lauren, what a feel good & strong routine. You are wonderful.

[@SeniorShapeFitness]

Thank you so much Antoinette :)

[@kelliwaite7159]

Wow I got my heart rate up with this one 🎉Fantastic workout once again, thank you!

[@SeniorShapeFitness]

You're so welcome Kelli :)

[@anitasowadski5603]

Great workout ,moves that helps balance, cardio and strength

[@SeniorShapeFitness]

Absolutely! Thanks Anita :)

[@marciamcintosh5765]

Thank you! My body is thanking me.

[@SeniorShapeFitness]

Great job! You are very welcome :)

[@lunawil68]

Thank you very much, once again I was not disappointed

[@SeniorShapeFitness]

Glad to hear that!

[@fitzml1485]

Love these workouts! This one showed me you don't have to kill yourself to get the heart pumping. I could feel it even with the gentle movements.

[@SeniorShapeFitness]

Thanks you and so true :)

[@susanbruener8526]

Lauren! I am a newbie to your channel and am so glad I found it. I love the variety, pace and the reminders about back and knees. Thank you so much.

[@SeniorShapeFitness]

You're so welcome! I appreciate you working out with me Susan :)

[@richardhoward7503]

You imbue each move with such gracefulness. I kind of gallumph but I enjoy it nonetheless. Thank you and a Happy New Year 😀

[@SeniorShapeFitness]

Happy New Year! Keep up the good work :)

[@Carlene-2345]

Thank you, Lauren, for another great workout! This is challenging in a good way. I love the variety of movements in this one alternating between cardio and strength. I am really trying to become more active after years of a sedentary lifestyle. Every piece of information I read in books or articles on strength training, HIIT vs. constant cardio, etc. explain things that you are doing in your videos! I have scrapped everything else and decided to just follow you. You are brilliant at putting these workouts together and so calm and encouraging. Thank you for providing the BEST content and presence to work out with.

[@SeniorShapeFitness]

Thank you so much Carlene! I really appreciate your kind words and I'm thrilled you are enjoying my workouts. I'm big on listening to your body and knowing when to push and challenge yourself for growth and improvement. Sounds like you are doing a great job :)

[@bonniesnowqueen7321]

Thank you dear Lauren, best wishes for a happy, flexible 2024.

[@SeniorShapeFitness]

My pleasure Bonnie! It's going to be a great 2024

[@laurabeck2738]

This class is wonderful!!! Love the combination of bodyweight exercises and cardio!! My heart rate stayed up the entire class, and it felt amazing!!! 👏👏🤩!!!!!

[@SeniorShapeFitness]

woohoo! Thanks for your positive feedback Laura :)

[@annegillies1056]

Really great and thorough workout. Would love more of these. Thanks!

[@SeniorShapeFitness]

Glad you liked it Anne! Have you tried this video? kzbin.info/www/bejne/pJfOdGWVqrSpmrs

[@carolalford4432]

I really appreciate your challenging but unbelievably energizing videos. I am energized throughout the day after participating in your workouts! Thanks again! 😅😅😅❤

[@SeniorShapeFitness]

woo hoo! I appreciate your support for my channel Carol :)

[@omyguerra1530]

Ty Lauren. Great workout! More please.❤🎉 Blessings always.😊

[@SeniorShapeFitness]

You're so welcome!

[@elizabethmerica2625]

Perfect Monday morning workout for a snowy day with slick sidewalks. I so enjoyed the balance with cardio and strength training, and the glow (and mood lifting) at the end! Keep going, Lauren: you are helping many people stay on the path. Thank you!

[@SeniorShapeFitness]

My pleasure Elizabeth! Thank you for your support :)

[@lorrainebaker1680]

Thank you so much for these wonderful workouts ❤

[@SeniorShapeFitness]

Glad you are enjoying them 🤩

[@angelikaedwards7847]

Absolutely wonderful workouts!

[@SeniorShapeFitness]

Thanks so much!

[@karenriechers2031]

Simply amazing! Thank you!

[@SeniorShapeFitness]

Glad you liked it! Thank YOU so very much Karen :)

[@user-zr6us5qi3k]

Lovely workout program, and recommend to all my friends ❤❤❤

[@SeniorShapeFitness]

Thanks so much Jane! I appreciate that :)

[@user-em5vb1wk9s]

Didn’t have as much time as I normally do for a workout, so I chose this one. I’m not usually a fan of cardio workouts, but this one wasn’t too bad. Got me up and moving. Thanks so much Lauren.

[@SeniorShapeFitness]

You're so welcome Michele :)

[@sgoryaistov]

Wonderful workout! I’ve done it a few times and will be doing it again. Thank you so much!

[@SeniorShapeFitness]

Great job! 🙌🏻

[@cynthiarodriguez1183]

I am all over the Senior Shape map with you. Love to mix up the variety of workouts and am never disappointed! Hope you'll keep up the important, highly beneficial and always well done workouts you offer!! It is so appreciated😊

[@SeniorShapeFitness]

Yay! Thank you! I sure will keep it up Cynthia 🤩

[@debbiejones6239]

I look forward to my exercise time with you and the verity you create for us!🤸‍♀️

[@SeniorShapeFitness]

Thank you Debbie :)

[@exploringmylife409]

Happy New Year, Lauren. Let's do another 365 days together!! You're the absolute best. :D

[@SeniorShapeFitness]

Thank you! It's going to be a great year :)

[@indranimootoo8521]

This is so good for strength, toning, balance, and last but not least, the brain!! Thank you so much .

[@SeniorShapeFitness]

You're so welcome! I'm thrilled it's a good workout for you :)

[@stw0513]

This was the perfect video to get some movement and bodyweight strength work in between days of weight workouts. I so appreciate how you manage to keep the moves simple enough for anyone to do while still making them interesting enough not to be boring. I love KZbin and I'm always finding wonderful new creators, but if I made a list of my favorite discoveries of 2023, your channel would definitely be #1! Thank you so much for all you do, Lauren!

[@SeniorShapeFitness]

Yay! Thank you so much! 🤩🤩🤩

[@colleenh5979]

Really enjoyed this workout. It was a good way to start up again after a busy holiday season. Thanks Lauren

[@SeniorShapeFitness]

Glad you liked it!! Thanks Colleen 🤩

[@user-zw1bb7fe7g]

I love ALL your workouts! I'm 60 and generally healthy, so I felt like I "should" be doing "harder" workouts but the ones I tried left me feeling exhausted and sore, so of course I avoided doing them. Your workouts are all are challenging but they leave me feeling energized and healthy. I also like the variations you include to increase or decrease the challenge depending how one is feeling that day, and I appreciate the gentle reminders to keep the core in, relax shoulders, etc. I have your cardio, strength, and the stretching workouts on a rotation and try to do one every day unless I do something outside. Thank you!!

[@SeniorShapeFitness]

That's great Kathy! Sounds like an awesome plan. I'm thrilled to have you working out with me :)

[@user-wg3sv9fi7p]

Another great workout. Thanks for the variety!

[@SeniorShapeFitness]

You're so welcome! Thanks for your support Lorraine :)

[@user-kl7wl4ex4o]

Love the variation of moves, from session to session! Thank you

[@SeniorShapeFitness]

Glad you like them! 🤩

[@maureenmarx3119]

Great workout for seniors! Thanks 😊

[@SeniorShapeFitness]

You're so welcome Maureen :)

[@karenwoodall2080]

great workout to get moving again! thank you. always enjoyable and adjustable to my level every day.

[@SeniorShapeFitness]

You're so welcome! Glad it's a good workout for you Karen :)

[@debmalone5840]

Your workouts are great! As a 67 year old, I so appreciate what you do! Happy New Year!!

[@SeniorShapeFitness]

Thanks so much Deb!

[@donnakim6454]

Yes, I really appreciate this workout too. I’m usually on my stationary bike with some weights, and this workout just moved so many muscles in a low impact way. It really increased my heart rate too. I’ll definitely do this workout a few times a week for a while. 😊

[@SeniorShapeFitness]

Sounds great Donna 🤩

[@cindyb9830]

Hi Lauren, I have missed working out to your awesome videos. I will be finishing PT this week, after about 3 months, and can gradually do your workouts again!! I have to go back and check out some of your past ones. You're the best...Happy New Year to you!💚

[@SeniorShapeFitness]

Happy New Year Cindy. Glad you are taking care of yourself :)

[@mollydaniel6509]

Loved the functional training! Thank you 🙏

[@SeniorShapeFitness]

Great! Thanks Molly :)

[@rinahana5448]

Thank you Lauren , I am not senior ,I like the pace slow and steady , it is effective.❤

[@SeniorShapeFitness]

Absolutely! You are most welcome :)

[@JulieCoburn-kn7yo]

Loving the workouts! Feeling so energised. Thanks

[@SeniorShapeFitness]

You're so welcome! Thanks Julie 🤩

[@janiceschroeder79]

I love this workout, and many of your others too!! So practical for me!! I’m almost 70 and have done exercises for most of my life. These seem appropriate for my age! Thank you!!

[@SeniorShapeFitness]

Wonderful! So happy to hear you are enjoying my workouts Janice 🤩

[@pattichan6923]

Love the workout, Lauren! Great way to start my day😊. Thank you!

[@SeniorShapeFitness]

So glad! Thanks Patti 🤩

[@paulawiebe7896]

Lauren another fantastic workout❣️Today I added 2 pound weights to my legs and 1 pound hand gloves and it was amazing!!! You always make each video so fun and unique! I especially love your week set list❣️ Thanks so much ❤❣️

[@SeniorShapeFitness]

wow Paula! love that you added weights! You are most welcome :)

[@robynmoroney5197]

Lauren, another challenging but fun workout. These combination workouts are my favourite. Happy new year 😊

[@SeniorShapeFitness]

Happy new year!! So glad you enjoyed it Robyn :)

[@annakohn5937]

Wonderful. Invigorating! Very much appreciate moving in time to the music too :) Thank you!!

[@SeniorShapeFitness]

You're very welcome! Thanks Anna :)

[@patriciadalton5601]

The first workout, of 2024 here is to a happy and healthy 2024. I’m sure you have plenty of great workouts in store for the year ahead. Thank you Lauren❤️

[@SeniorShapeFitness]

It's going to be a great year Patricia :)

[@michellefumo4846]

Great Saturday workout! Ty 😇

[@SeniorShapeFitness]

Glad you liked it!! 🙌🏻

[@nathaliea.616]

Wow! You are good! I did your swiss ball workout then wanted to search for a standing workout on KZbin, then I thought, why don't I just do one of her standing workouts?!? Obviously, my brain is working better too! 😍 You look great too! Love the clothes, the background, the music, your vibe, your looks, everything.... ❤💯

[@SeniorShapeFitness]

Thanks Natalie, I appreciate that! So glad you found my channel and like the workouts :)

[@user-pm7cu2em5m]

Thank you for your page! I am not a senior but with a few injuries cant do high intensity workouts any more but this challenges me and i still get a great workout thank you!

[@SeniorShapeFitness]

Awesome! Thanks for working out with me :)

[@allichave6]

Love your workouts! Thank you so much!

[@SeniorShapeFitness]

Nice to hear that! You are very welcome :)

[@ellenjohnson-xm6lt]

Loved this one!!!!

[@SeniorShapeFitness]

Happy to hear it Ellen :)

[@nalinidovedy5700]

Thank you so much. Loved it as usual.

[@SeniorShapeFitness]

Awesome!!

[@user-xk9nu1jg7u]

Another wonder workout video, especially as I'm short on time today. Thanks!!

[@SeniorShapeFitness]

You're so welcome Dina :)

[@kristywoodard2217]

Loved this one! Challenging yet doable! Thanks! ☺️

[@SeniorShapeFitness]

Great! Thanks Kristy :)

[@winner1122ful]

Great workout and as always enjoyed the thorough instructions and words of encouragement! Thank you!

[@SeniorShapeFitness]

Glad you enjoyed it! You are very welcome Mary :)

[@happilyeverafter265]

Thank you !!!! What a blessing !!!!

[@SeniorShapeFitness]

You are so welcome 🤩

[@mariegomes3295]

Merci infiniment pour le travail que vous nous proposez 🙏 je vous souhaite une merveilleuse nouvelle année 🤩

[@SeniorShapeFitness]

You are most welcome Marie! Wishing you a happy 2024 as well :)

[@robertbyrd4731]

Thanks Lauren. You do a great job. Your instructions are very good. It helps a lot that you do them with us, and you are kind enough to show empathy for those of us who are getting a little worn out toward the end of some of the sets. fantastic!

[@SeniorShapeFitness]

You are so welcome! I appreciate your kind words Robert :)

[@julialovatt9412]

Another good one. Youre never boring Lauren!

[@SeniorShapeFitness]

Oh good! Thanks Julia :)

[@nancyt5982]

Love, Love, Love this workout! Thank you

[@SeniorShapeFitness]

Yay! I'm thrilled to hear it Nancy :)

[@paulaevans8335]

Wow, I loved this workout. I was getting tired of riding the recumbent bike for cardio and this was so fun but challenging. Thanks!❤

[@SeniorShapeFitness]

Great! So glad you enjoyed it Paula :)

[@juliehoot3916]

Thank you!

[@SeniorShapeFitness]

You're welcome!

[@leslieburton4694]

I appreciate you so much!

[@SeniorShapeFitness]

Thanks Leslie 🤩

[@CTBeachWalker]

So nice after sitting all day at work. 💙

[@SeniorShapeFitness]

Perfect!

[@manou1960]

Happy New!❤

[@SeniorShapeFitness]

Thank you, Happy New Year to you as well :)

[@mjdonaldson3721]

I have to echo the comments. 71 and find them a wonderful way to get my day going! Your instruction, encouraging calmness are perfect assets.

[@SeniorShapeFitness]

I appreciate that 🤩

[@pacoman5816]

Another excellent workout!

[@SeniorShapeFitness]

Thanks so much!

[@SW-vf6gb]

Hi Lauren, loved this workout. Love the low impact cardio and strength together. Know areas where l need help. You are a blessing to the world. Keep the videos coming and have a great day 😊!

[@SeniorShapeFitness]

I'm thrilled you love it and thank you for your kind words :)

[@judithparrott1696]

I am 72 and have struggled to find exercise that works for me. Your workouts have great balance. I am working for health and to lose some weight so I can dance at my grandson’s wedding next New Year’s Eve. Thank you!

[@SeniorShapeFitness]

What a wonderful goal! Keep up the great work Judith :)

[@SabrinaLozano-ji1er]

Loved this workout especially the pause for instructions and the visual timer on left top corner. After several weeks, my strength is returning after years of non exercise! Thank you!!

[@SeniorShapeFitness]

Wow! That's great to hear Sabrina! You are most welcome and I hope you keep up the great work :)

[@dianekelsay3072]

Did this first time today. I love it!!! Thank you

[@SeniorShapeFitness]

Wonderful! Thanks Diane 🤩

[@marileeblonquist2146]

So great to finish and realize I’m sweating, but didn’t feel overwhelmed while doing the exercises. Thank you for making exercise enjoyable for me. You are wonderful!

[@SeniorShapeFitness]

You're so welcome Marilee! I appreciate your kind words :)

[@deebarrett7315]

So relaxing! Thank you so much!

[@SeniorShapeFitness]

My pleasure! Thank you :)

[@susiescott661]

This is terrific! I like the mix of cardio and strength. Always like having the time on the screen. You're awesome :)

[@SeniorShapeFitness]

Thanks so much Susie!

[@Enquiringmind743]

❤I love all your videos!

[@SeniorShapeFitness]

Thank you so much!

[@janiebryant8068]

On this rainy day this was an excellent excellent workout. I just greatly appreciate the variety of moves, always moving us to a challenge and to also tailor the workout to our individual need. Wow! I am glad I found your channel!

[@SeniorShapeFitness]

Wonderful! I'm glad you found me too Janie :)

[@patriciagambin3276]

Thanks for another fabulous workout 😅

[@SeniorShapeFitness]

You're so welcome Patricia :)

[@user-kc8di5jp7x]

Thank you for your teaching. Happy new year.

[@SeniorShapeFitness]

Happy new year!

[@heatherresnick4756]

Great! Thanks!

[@SeniorShapeFitness]

You're welcome! Thanks Heather :)

[@debramattison3467]

Loved it!! So nice to start the new year with these great workouts and beautiful lady. Thanks again and again.😊

[@SeniorShapeFitness]

You're so welcome! I’m glad you love it Debra 🤩

[@laurenl5843]

Love this workout. I edit certain exercises to make them faster. It's a great cardio. Thank you so much! From Lauren in Toronto 🇨🇦😊👍

[@SeniorShapeFitness]

Thanks Lauren, I'm thrilled you love it and great job making the workout your own :)

[@murphybrownies1168]

Great workout. Thanks so much!

[@SeniorShapeFitness]

Glad you liked it!

[@GrandOldMovies]

Thank you and Happy New Year!

[@SeniorShapeFitness]

Happy new year!

[@geethavijayan1719]

Great workout and loved the unique combination of the moves. Feeling Good...........Thank you.

[@SeniorShapeFitness]

So glad you are feeling good ! 🤩

[@dianezanto9624]

I really enjoyed this workout. Just enough challenge for lower body while keeping heart rate up. Feel great afterwards. Appreciate all of your videos. I am a fit 71 year old and your workouts are a great fit for my needs!

[@SeniorShapeFitness]

Wonderful! Thanks for working out with me Diane 🤩

[@nalinidovedy5700]

Thank you lauren

[@SeniorShapeFitness]

You are most welcome Nalini!

[@peggywalker9900]

Great workout! Love the diverse workouts you do! Thank you!

[@SeniorShapeFitness]

You're so welcome Peggy 🤩