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 :)

[@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 :)

[@SusanDelluomo]

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 ;)

[@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 :)

[@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 :)

[@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 :)

[@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 :)

[@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 :)

[@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 :)

[@stacischeetz7597]

And, now, I understand Einstein's Theory of Relativity-- who knew 45 seconds could be so long! 😂😂😂 I'll conquer this by Thanksgiving!! 💪💪

[@SeniorShapeFitness]

🤣 great attitude Staci 🙌🏻

[@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 :)

[@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 :)

[@sandragoldfadim870]

❤❤what can I say Lauren I am with you every day just sending ❤ so you know I’m here

[@SeniorShapeFitness]

Love that! So happy to have you here Sandra :)

[@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!!

[@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 :)

[@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 :)

[@nitsasymeou8649]

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

[@SeniorShapeFitness]

You are so welcome Nitsa :)

[@paulinerundle9878]

I realise I’m really unco 😂. Got a little lost with this one. I won’t give up trying it though

[@SeniorShapeFitness]

Good for you Pauline :)

[@chrissquire3950]

Hello from Reading,Pa, USA GREAT workout, Thanks

[@SeniorShapeFitness]

You're so welcome Chris!

[@RuthBluestone]

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

[@SeniorShapeFitness]

Awesome! Thank you Ruth :)

[@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 🤩

[@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 :)

[@marionsawatzki9281]

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

[@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!!

[@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! 🙌🏻

[@cmbzmail]

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

[@SeniorShapeFitness]

You're welcome! Enjoy your vacation :)

[@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 :)

[@colleenh5979]

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

[@SeniorShapeFitness]

Thanks so much Colleen!!

[@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 :)

[@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 :)

[@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 :)

[@maggiespencer6743]

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

[@SeniorShapeFitness]

Thanks so much Maggie! You are most welcome :)

[@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 :)

[@maryarpana3215]

I enjoyed your session keep up your good work 👍👍

[@SeniorShapeFitness]

Thank you! Will do!

[@rivkabialik8445]

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

[@SeniorShapeFitness]

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

[@allichave6]

This was a wonderfully sweaty workout, thank you Lauren!

[@SeniorShapeFitness]

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

[@jeanninesmit9378]

Osteoarthritis causes more mobility issues than osteoporosis,because it impacts the joints and back. So, please mention osteoarthritis more. Many people do not know the difference. Osteoporosis is the weakening of bones. Osteoarthritis is degenerative joint disease.

[@marthasanchez932]

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

[@SeniorShapeFitness]

Glad you like them! Thanks Martha :)

[@loriallen1300]

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

[@SeniorShapeFitness]

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

[@natalieanderson8969]

Great workout love this one ❤😊

[@SeniorShapeFitness]

Awesome! Thank you Natalie :)

[@jTab8039]

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 :)

[@raquelgranitodearena8791]

Thanks Lauren! Complete, dynamic, entertaining,...😊 Gracias Lauren! Completo, dinámico, entretenido,...😊

[@SeniorShapeFitness]

Thanks Raquel, glad you enjoyed it!!

[@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 💜

[@pastafazoule]

Hi!! Love your workouts what are your thoughts with a weighted vest for cardio workouts and walks?

[@SeniorShapeFitness]

Thanks Paulie! I've personally never used a weighted vest. I think it would be fine and would definitely increase your calorie burn. Just make sure you keep your shoulders relaxed. They may have a tendency to try to "hold" up the vest.

[@pastafazoule]

@@SeniorShapeFitness thank you soo much for your advice

[@crterwil]

Holy cow! Sweaty Betty!

[@SeniorShapeFitness]

Glad you got a good workout!

[@rogenejanik7623]

Great routine, thx so much!

[@SeniorShapeFitness]

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

[@AmyFloren]

Beautiful workout, thank you!

[@SeniorShapeFitness]

Glad you liked it! 🤩

[@feliciataylor4028]

Great workout 🏋️‍♀️ 😅

[@SeniorShapeFitness]

Thank you 🤗

[@emilyberry1276]

thank you. really need this.

[@SeniorShapeFitness]

Glad it was helpful Emily!

[@omyguerra1530]

Love this timed workout! More please.❤

[@SeniorShapeFitness]

Yay! I'm thrilled you love it :)

[@scrapping2boys]

Another great workout, Lauren! Thanks!

[@SeniorShapeFitness]

Yay! Thank you!

[@irmabarnett-e6n]

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

[@SeniorShapeFitness]

Great 🤩

[@brendamazur1106]

Thank you Lauren . It was great

[@SeniorShapeFitness]

You're so welcome! Thanks Brenda 🤩

[@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 :)

[@omyguerra1530]

Hi Lauren! Love, love this workout. I am still working on building my endurance after covid/flu. Tired but happy I got through the entire workout! TYJ!!🙌♥️🎉 Do you already have something similar with weights?

[@SeniorShapeFitness]

Great job! I have a cardio and strength Tabata that you may like, also a cardio all standing with weights. AND I have a new walking with weights that will be posted on Monday!

[@teresacrooks6201]

Great workout. Thank you Lauren!

[@SeniorShapeFitness]

Glad you liked it!!

[@maryarpana3215]

It’s not unrealistic. Good job

[@SeniorShapeFitness]

Thanks! Good job to you too!

[@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 :)

[@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 :)

[@sigalelyada8748]

Hi Love every video of yours. I did this one and I noticed that I am having really difficulties with coordination. Is it possible for you to record a video which is special for coordination?(brain workout) Thank you❤

[@SeniorShapeFitness]

I'm not sure about a special video, but I do always try to work coordination into my workouts! I agree, that cognitive exercise, is so important!

[@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 :)

[@irmabarnett-e6n]

thank you!!!!

[@SeniorShapeFitness]

You're welcome Irma :)

[@karenharmer519]

wow, this one did warm me up, thank you, 🤩🤩🤩❤️❤️❤️ & a brain workout as well,🤩🤩🤩🤩💖💖💖💖💖 , I never thought of it like that, which is important to , since I am a cleaner in a nursing home, I see what can so easily go wrong, if it can help, I'm in .💞💞💞💞💖💖💖💖💖

[@SeniorShapeFitness]

Absolutely Karen! It's so important to keep our brain healthy too! I'm thrilled you like it :)

[@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 :)

[@annespy7891]

This is an awesome workout! Thank you. Can you tell me what kind of shoes to wear during your workouts. Cross trainers, running, walking? Would also appreciate some good brand names to look for. Thank you.

[@SeniorShapeFitness]

Glad you like it Ann! Here is the link to my Amazon store. I have several pairs that can be found here. My favorite shoes are New Balance, specifically the "Nergize" style. They are lightweight and support my high arches. My other favorite is ON Running shoes. They are extremely comfortable and I love them for walking and cardio work. www.amazon.com/shop/seniorshapefitness/list/VVSBHC3EWQ8Z?ref_=cm_sw_r_cp_ud_aipsflist_aipsfseniorshapefitness_ZPP1RYWE2M13RS6BW99E

[@christopherellinger9901]

Hi Lauren - ooh, I got nice and sweaty with this one! Just letting you know that when I've already commented on a video (as I did already on this one) I'm most often not going to comment again. But know I'm still working out with you almost every morning, even if you don't see a comment from me! (Anne)

[@SeniorShapeFitness]

You're so sweet Anne, thank you for you support :)

[@rbranch234]

Thank you for very good, challenging routines. The variety of exercises and moves and creative combos definitely take things to another level.

[@SeniorShapeFitness]

You’re so welcome! Glad it’s a good workout for you 😊

[@leahzielinski3278]

Hi,Love your program and your soft voice. You are my go to whenever I need to exercise while relaxed. I have noticed the over sized blue mat on the floor and I am looking to buy one. I clicked on your link to Amazon but only saw Yoga mats. I was wondering if you could give me more information on it. Thanks, Leah :)

[@SeniorShapeFitness]

Thank you Leah! Here is the link to the mat from my Amazon page: amzn.to/46OBnMz

[@sheilaclosson6644]

That was so great

[@trudybraden180]

I'm so glad I found your workouts!

[@SeniorShapeFitness]

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

[@elyssasara7055]

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

[@SeniorShapeFitness]

My pleasure Elyssa 🤩

[@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 :)

[@stacischeetz7597]

Ok, so I didn't curse AND was able to stand through the cool down! Last week, I had to cool down sitting on a yoga ball!! Progress??

[@SeniorShapeFitness]

Definitely!!!

[@aichaaicgq4650]

Love your workouts. I just did some of your barre workouts and i love it. But how many times a week is suggested to do per week? Thanks for all your hard worj❤

[@SeniorShapeFitness]

Glad you like them! You can do them as often as you like, though I would recommend alternating days with some cardio and strength training too :)

[@RoadRunner-i4i]

Love working with you!!❤

[@SeniorShapeFitness]

Thank you :)

[@cindyg630]

Loved this one too! ❤ Thank you

[@SeniorShapeFitness]

You are most welcome Cindy :)

[@lenaconway8916]

THANKS ❤

[@SeniorShapeFitness]

You're welcome Lena :)

[@audrey3503]

Whew- sweated with this one. I love that you challenge our coordination too. 😙

[@SeniorShapeFitness]

Yay! Thank you 🤩

[@bethrodee7598]

Thanks!

[@SeniorShapeFitness]

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

[@catherinedavid2722]

#worldmenopauseday2023 18/10 thank you 🙏for what you do for us - did it but it was challenging 😭

[@SeniorShapeFitness]

Great job Catherine! I had no idea it was world menopause day! I'm going to have to put this on my calendar for next year :)

[@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 :)

[@analenamaury1629]

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

[@SeniorShapeFitness]

Welcome back Analena :)

[@RobertBrown-wl5nu]

Wonderful ❤

[@SeniorShapeFitness]

Thank you 😄

[@jeanninesmit9378]

This was not easy. A bit of a challenge with coordination.....🎉😊

[@SeniorShapeFitness]

You're right, it's not easy! I always like to add brain challenges :)

[@nihalkeles7679]

Loveg it❤

[@SeniorShapeFitness]

Yay! Thank you :)

[@amattistatarotteugenia2628]

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

[@SeniorShapeFitness]

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

[@jacquelinea8224]

Love this one! I'll be working on the genie arm skiers for awhile though. 😅

[@SeniorShapeFitness]

Happy to challenge you Jacqueline :)

[@MrGaryg20047]

Is it possible to do abs exercises standing instead of sitting on the floor by bending back and forth or using resistance bands to do this??

[@SeniorShapeFitness]

Hi, I'm not sure what you are referring to because this video doesn't have any floor work. If you are looking for a standing abs workout, you can find it here: kzbin.info/www/bejne/sHiVm5ZshZiheZo

[@aichaaicgq4650]

Waiting for a new workout from you us like a gift❤

[@SeniorShapeFitness]

Thank you! THat's so nice of you to say :)

[@juliemacefield3307]

Great class Lauren 🥵🥵 sorry missed you yesterday had a girls day out see you on the next one 🙋💐

[@SeniorShapeFitness]

Fun! Girls day outs are important for your mental health :)

[@gordonh.landefeld5108]

Excellent routine for nights I miss J at the community center!

[@SeniorShapeFitness]

Great! Happy to hear it's a good workout for you :)

[@faridehhosseiny397]

Wonderful. Thank you. Feeling great

[@SeniorShapeFitness]

Thanks! Great to hear 🤩

[@otasteandseeps.3489]

Lauren thanks again for a great cardo and cognitive workout 🤩

[@SeniorShapeFitness]

Glad you liked it!! 🤩🙌🏻

[@MarjorieMilbrandt]

More tabata, please! It is wonderful!!

[@SeniorShapeFitness]

Thanks Marjorie! I'll add it to my list :)

[@ciaofromdebbie]

I wish your workouts were a little bit slower, especially since they are for beginners and seniors. I’ve been working out for many years yet I find sometimes you go way too fast for me to understand the moves. I’m sure they’re quick and easy for you, but they are not for seniors and beginners. I wish you went a little slower and let those who want more cardio to increase it rather than to leave beginners and seniors confused.

[@SeniorShapeFitness]

I appreciate your feedback. Have you tried this workout? I think the moves are simpler and you can choose your own level. kzbin.info/www/bejne/kGOZgYqpd9iGfLs

[@ciaofromdebbie]

Thanks. This was a bit simpler.

[@juliemacefield3307]

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

[@SeniorShapeFitness]

Most welcome! Hope you have a great day :)

[@jjays8174]

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

[@SeniorShapeFitness]

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

[@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 :)