Strength & Cardio Workout for Seniors & Beginners // Low Impact Fat Burning with Weights

Let's burn some calories and build some muscle with this fun cardio and strength workout! All the exercises will be performed standing and there are NO SQUATS! This workout is all low impact and knee friendly.
We will keep the heart rate up with this unique format:
There are 4 blocks. Each block consists of 3 cardio moves that we will repeat 3 times. We then go directly into 2 strength training moves that we will do 2 sets of. We then proceed to the second block which is 3 new cardio moves and 2 new strength building moves. and so on...
We complete this workout sitting in a chair to stretch. Also make sure you have a chair or stable support for a few moves in block #2.
Your heart rate will stay increased throughout the entire cardio workout which is perfect to stay in that fat-burning zone. Please make sure to go at your own pace. I try to stay at a steady but achievable pace. You can always make the moves easier by not doing the arm movements, and just doing the legs for the cardio portions. On the flip side, if you need more of a challenge, perform the exercises at a faster pace, make the movements bigger and maybe adding a little bounce!
For your reference, I'm using 8 pound dumbbells. We will do 8-10 repetitions of each strength building exercise which we do 2 sets of. It should be challenging so use a heavy weight that you are comfortable with.
I hope you like this fun workout that includes both cardio and strength! Please let me know what you think in the comments.
Products that I use and recommend can be found here:
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/ seniorshapefitness

[@brookwoz]

I saw your new upload here yesterday after I had already worked out, and said “I know what I’m doing tomorrow!” This morning I woke up *excited* to work out. That has literally never happened before. 😂 🙃 Thank you so much for your videos!!

[@SeniorShapeFitness]

I love that! Thank you so much for sharing, it made my day!

[@carolinerich7213]

This same thing happens to be all the time with her videos! “OOOOH I’m gonna do that one tomorrow!”

[@DFSykes-cd7ni]

I'm 61 work out several times a week; this workout was very challenging! I was sweating by the end. Great routine

[@SeniorShapeFitness]

Glad you got a good workout :)

[@mariofonseca]

Lauren, I like your routines more and more every day. You are full of pleasant surprises. I love the way you conduct the routine with your movements so full of grace and charm. Have a good day, a hug...Mario

[@SeniorShapeFitness]

That is so kind of you to say Mario! Thank you, I hope you have a good day as well :)

[@sylviane775]

I am 72 years old and I thought I was in good shape! But by following this exercise for beginners I realize that I still have a lot to do! Thank you for your workouts even if it's difficult!

[@SeniorShapeFitness]

Thanks Sylviane, I try to make them challenging so they are effective, but also achievable. Thanks for working out with me, and good job!

[@shantayaBholisticsolutions]

Don feel bad Sylviane I am 46 and I think it is not that easy! You do fantastic ❤

[@dianne7033]

Hi Lauren! One the hardest routines I have done but, it was great! I appreciated all the low impact moves and as well, the stretches at the end. As always, thank you so much. I should also say a big Thank You to your husband and videographer and editor. You guys are a great team!

[@SeniorShapeFitness]

Thanks so much Dianne, we appreciate that!

[@SK-sv1wq]

Thanks Lauren! I really like the strength and cardio combination workouts. 😁

[@SeniorShapeFitness]

Great! I need to plan a new one :)

[@corinnaweber7554]

I really enjoy doing this workout. The moves are simple and complete, perfect for hitting all the right spots and providing substantial cardio. As usual, Lauren is clear and comfortable when reminding you to have a "soft bend" or "proud chest." So important for all ages, but especially for mature adults!

[@SeniorShapeFitness]

Thanks for appreciating my work Corinna! I love to hear that you are hearing and following my instructions :)

[@omyguerra1530]

After a busy day, this was just what I needed, and it was a sweaty one. Thank you, Lauren! I loved it ~ more please.❤❤❤

[@SeniorShapeFitness]

You're so welcome!

[@gregpapineau9189]

I too love this workout! Thank you for posting this. So helpful to keeping in shape. ❤️❤️

[@SeniorShapeFitness]

You're so welcome!

[@jonisousa-guthrie3121]

love this and love the backdrop....zen and not cluttered. You are calm in your delivery. A great start to my morning. Thank you

[@SeniorShapeFitness]

Thanks so much for your kind comments Joni! I'm thrilled you love it!

[@janeenmieir3376]

My favorite so far!!! Talk about SWEATY!!! ❤

[@SeniorShapeFitness]

Awesome!

[@renateengel508]

Wunderbar 😊😊😊. Ich liebe Deine Workouts. Durchdacht und mit viel Schwung.

[@SeniorShapeFitness]

Thank you Renate, glad you are enjoying them 😀

[@ranris1]

Love your cardio strength workouts, especially this one❤

[@SeniorShapeFitness]

Thanks! Happy to hear it :)

[@alicekroll9911]

This workout is one of my favorites of Seniors series. Lauren, you truly know how to work the body. Thanks!

[@SeniorShapeFitness]

Yay! You are most welcome Alice 💜

[@zsofiagoitein8243]

This workout is a really good start of the day. Thank you, Lauren.

[@SeniorShapeFitness]

You're welcome Zsófia. Hope you had an awesome day and thanks for the feedback!

[@Mary-bx8gd]

I love these kind of workouts! Thank you 😊

[@SeniorShapeFitness]

You're so welcome Mary, thank you!

[@bonniesnowqueen7321]

Always just the right amount of challenge. Thank you!

[@SeniorShapeFitness]

My pleasure Bonnie, I'm always happy to offer a challenging workout that's perfect!

[@mariaolimpiamaistro4241]

Hi Lauren!!!! Very happy that you’re here stronger than ever!! Keep working out with you! Thank you!!!!

[@SeniorShapeFitness]

You’re doing great Maria!

[@carolinerich7213]

❤ went so fast! I was going to hit the treadmill this morning but it’s so browning next to your workouts!

[@SeniorShapeFitness]

Thanks Caroline, glad you enjoyed it!!

[@marinahammond]

You are the best yoga teacher on KZbin. Less talking, More yoga.

[@SeniorShapeFitness]

Yay! Thank you!

[@sparrowgeiller9360]

Absolutely LOVE LOVE LOVE your videos. So happy to have found you. Just the best ever. Thank you and Namaste.

[@SeniorShapeFitness]

You are so kind! I'm so glad you found me too, thank you for your support!

[@stacischeetz7597]

Wow! This is FABULOUS... even if I did yell at the TV a few times! But, I got it done AND had to get heavier weights! Who am I?!?! 😂😂

[@SeniorShapeFitness]

OMG! yes Staci! You can yell at me as much as you need to :) nice job getting those heavier weights, what a great win!!!

[@stacischeetz7597]

@@SeniorShapeFitness I am going to focus on Cardio + Strength in August and come back to this video on August 31 to see if I have improved. Maybe I won't have to yell at you! 😂

[@SeniorShapeFitness]

@@stacischeetz7597 Great plan!

[@reneemcbryde3599]

Thank you, Lauren! I LOVE mixing cardio with strength training and your workouts are the BEST! I look forward to working out with you every day! Have a wonderful Friday and weekend! 😊💕

[@SeniorShapeFitness]

Yay! Thanks so much Renee! I hope you have a great weekend too 😀

[@sandeewestbergrath192]

LOVE your videos Lauren! They make me look forward to working out every morning.😊

[@SeniorShapeFitness]

Yay! I love to hear that Sandee! Thanks for working out with me!

[@vanilittlestar6357]

WOW! This was definitely one of my very favorite workouts! Love all the moves. Thank you for all of these awesome videos. Please keep uploading more & more!

[@SeniorShapeFitness]

Awesome! I'm thrilled you like it so much!

[@dianachavez6232]

Great workout. I like to watch before I try. I’ll be doing this tomorrow morning along With your wall Pilates. So glad I found you!

[@SeniorShapeFitness]

Sounds great Diana!

[@kristinerikkola9856]

Another fabulous workout and the variety in your workouts is so welcome. Great job 👏🏻

[@SeniorShapeFitness]

Thanks so much! 😊 Thrilled that you like the variety Kristine!

[@helenb6936]

Thank you Lauren, a new favourite!! Loved it 😊

[@SeniorShapeFitness]

Awesome, so glad to hear it Helen. Thank YOU!

[@annoldenburg1115]

I just discovered this one! I love it. Thank you Lauren for the wide variety you give to us all. Great workouts.

[@SeniorShapeFitness]

My pleasure Ann :)

[@annoldenburg1115]

Do you how many strenth and or cardio videos you have on You Tube? I love trying the variety! Thank you so much!

[@SeniorShapeFitness]

Here is the link to the strength playlist with 53 videos. Some are all strength, some are strength and cardio: kzbin.info/aero/PLdAl5SsVkdod8md2kmPSJSdtjM3IjUlPm @@annoldenburg1115

[@annoldenburg1115]

Thank you!!! You are certainly busy!

[@janiebryant8068]

That was a great workout! Really noticed that my heart rate was up which is fantastic. Plus, I love the various blocks of cardio and then strength. Such good instruction with a lovely smile. Thank you Lauren!

[@SeniorShapeFitness]

Thank you so much Janie!

[@gisellecaldwell4525]

I have just turned 69 and this was a wonderful workout! Very enjoyable and had me sweating. I have been exercising for a while, but this one really challenged me and was very do-able. Thank you!😅🙂

[@SeniorShapeFitness]

That’s great Giselle, so glad you liked it! Happy birthday 🎂

[@RobertBrown-wl5nu]

Lauren, you are my inspiration! Since 3/15/23 I have worked out with you at least 4 videos a day I am 78 and hope will continue to the rest of my life ❤️😘U

[@SeniorShapeFitness]

You are amazing Ruth! I'm so proud of you and I hope you are too :)

[@bonnieculp3035]

Another amazing workout. Your workouts are consistently good. Thank you

[@SeniorShapeFitness]

Thanks so much Bonnie 💜

[@kellypantaleoni5166]

Thank you for this strong sweaty heart pumping fantastic workout! I loved it💗

[@SeniorShapeFitness]

You're so welcome! Thanks as always Kelly!

[@maritakochis7102]

This was just what I was looking for this morning ! Thank you !

[@SeniorShapeFitness]

Yay, perfect! You're welcome Marita and thanks for working out with me!

[@carolalford4432]

Love your workouts! They are simple but so effective! Used 10lb weights throughout the workout! Thanks, Lauren! Have a good week end! 😅😅😅😅😅😊😊

[@SeniorShapeFitness]

Thank you! You too Carol :)

[@carolvoiles687]

Looking forward to doing this one this week!

[@SeniorShapeFitness]

Hope you enjoy it!

[@debrajones4943]

I am a 76 year old who is diabetic. Look for workouts to get my heart rate up. Did this workout tonight with 10 lb weights and thoroughly enjoyed it. Have been using your videos for months but just figured out how to subscribe. Love all of your videos. Did 3 today the cardio & weights; stepping; and standing Pilates. Excellent! All low impact which work for my arthritic joints.❤❤❤

[@SeniorShapeFitness]

Wow! Good for you Debra! I'm so glad my channel is a good fit for you, keep up the good work :)

[@cathy9643]

Thank you, I enjoyed the mix of cardio and strength!

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks Cathy :)

[@janetivey2333]

Suggestion by KZbin - glad I followed it! Will have to check out the others!

[@SeniorShapeFitness]

Yay! I'm so glad you found me and followed KZbin's suggestion as well. Thanks for working out with me Jane. Yes, please be sure to check out the rest of my channel, I have many more like this video!

[@Suzannel2276]

Great workout, thank you so much Lauren! 🙏☀️❤️

[@SeniorShapeFitness]

My pleasure Suzanne! so glad you liked it!

[@anmariemalvisi4235]

I am enjoying your workouts so much and your very clear instructions (just what I need). I actually enjoy looking for a different one each day and as you say am getting stronger slowly. You are a wonderful teacher and very inspiring. After each workout I can feel that my body has worked, fantastic!! A really big thank you from me!

[@SeniorShapeFitness]

You’re very welcome Anmarie! Thank you so much for your kind comments. I’m thrilled that you are enjoying my videos and feeling motivated! 💜

[@SoozWeissbergsartspace]

A great workout this morning, and wonderful stretches! Thank you.

[@SeniorShapeFitness]

You’re very welcome 💜 so glad you liked it!

[@yogawithmargie]

Thank you Lauren!! I loved this cardiostrength combo!!

[@SeniorShapeFitness]

Great Margie! Thank you so much and Merry Christmas :)

[@TheLalande4]

Starting to really feel strong, thanks again for another great workout!

[@SeniorShapeFitness]

I bet you are Denise, you have been working hard. Nice job!

[@user-ku3gz6gx5s]

I am so glad I found you! At 59, most workouts are either too easy or too hard for me. This video workout was perfect! Love how it was great cardio and full body workout all in one video. Loved the stretch at the end too! I am already looking forward to trying a new workout tomorrow!

[@SeniorShapeFitness]

Yay! I'm so glad you found me too Donna :)

[@user-xk9nu1jg7u]

Thank you! This was a perfect combination of low impact cardio and strength. A perfect way to start my day.

[@SeniorShapeFitness]

So glad! Thanks Dina :)

[@joywojnarowski7668]

I love your workouts and I am enjoying exercise again! There is a certain peacefulness about them which really helps me prepare for my day? Thank you!

[@SeniorShapeFitness]

Glad you like them Joy, I love to hear that you are enjoying exercising! Good for you and thanks for working out with me!

[@winner1122ful]

Super workout! Thank you for the wonderful variety of cardio and strength. Will be back to do this one again. Appreciate your variety of movement and selection of workouts.

[@SeniorShapeFitness]

You are most welcome Mary 🤩

[@abbys_musings]

Just started doing your workouts and I love them. I am 54 and enjoy the balance of doing cardio and strength

[@SeniorShapeFitness]

Awesome, welcome Abby! So glad you found my channel and are enjoying the workouts!

[@bridgetdavlin4771]

I love this workout. Thank you!

[@SeniorShapeFitness]

So glad! Thanks Bridget :)

[@a.duarte4640]

Keep up the cardio/strength workouts. Love it!!!

[@SeniorShapeFitness]

You bet, so glad🙌🏻

[@lisamjohnson9168]

Whew! Thought I was gonna give out but you told me to stay with ya....and by golly I did lol!😂🫶🏾👍🏽❤

[@SeniorShapeFitness]

You go girl!!!

[@elisabethgratias6582]

I love your workouts Lauren! I appreciate your attention to details (like when to keep back straight and when to bend it etc.)Thank you! 🙂

[@SeniorShapeFitness]

My pleasure Elizabeth, Thanks for working out with me :)

[@user-lq4dh6qz3o]

I am 56 years old and I really enjoyed this video. I love the mixture of cardio and weights. Thanks

[@SeniorShapeFitness]

You’re most welcome, thanks for working out with me 💜

[@patriciaahumada1783]

Happy sunday Lauren! this was amazing too! sweat it out also! feeling so good, thank you for creating your workouts for us young seniors! young at heart

[@SeniorShapeFitness]

Woo hoo! My pleasure as always Patricia, I'm happy to hear you were sweating it out!

[@sharonlindeback117]

loved this combo workout today, thanks Lauren

[@SeniorShapeFitness]

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

[@JustineKing]

Another great workout thank you Lauren! I really loved the combination switch between low impact cardio and strength. It was actually fun :)

[@SeniorShapeFitness]

yay! so glad you had fun! Thanks Justine :)

[@mariaolimpiamaistro4241]

Loved this one!! Thank you!

[@SeniorShapeFitness]

So glad, you’re welcome!🙌🏻

[@Thislife78-p1w]

thank you so so much! my mom absolutely loves your workouts you have brought her back into shape

[@SeniorShapeFitness]

Wow! Thank you Julia. Tell your mom to keep up the great work :D

[@bevfurnival5168]

I am so glad I found you! As a 70 year old in fairly good shape, I find this level the perfect balance with plenty of challenge and variety. Thank you!

[@SeniorShapeFitness]

Excellent! I'm so glad you found me too Bev!

[@btrflyb1]

Love the simplicity and effectiveness of your workouts! A welcomed addition to my yoga and pilates. Your pacing and cues are great.

[@SeniorShapeFitness]

Thanks so much, I appreciate that :)

[@dominiquebilodeau2225]

Loved this one! Challenging but gentle on the knees! My heart was pumping 💗

[@SeniorShapeFitness]

Happy to hear it Dominique!

[@janiceberger6341]

What a great whole body workout! You make exercise challenging and fun, thank you!!!

[@SeniorShapeFitness]

Yay! Thanks Janice! You are most welcome :)

[@lucius10]

For me, this is a sensational workout to improve my mood. Thanks, Lauren.

[@SeniorShapeFitness]

My pleasure Lucius. I love that a better mood is a great "side effect" of exercise!

[@cinheff7309]

Love this wo, thank you Lauren!

[@SeniorShapeFitness]

Glad you enjoyed it!

[@ruthsabey1488]

Another 72 year old here! Great start to my day and moving with so much more confidence.😊

[@SeniorShapeFitness]

I love that Ruth!

[@user-ue9tj3ti1r]

Hi Lauren - great channel! I gave up on my seated elliptical which just wasn’t doing anything for me. Found your 10 minute series by accident when I was looking for a better machine and decided to give it a try. Did your 10 minute video the first week for 5 days, then the second week I moved up to a 20 minute cardio/strength, last week it was a different cardio/strength for 27 minutes. Just started week 4 with your cardio/strength calorie burn 35 minute video. I can’t believe I haven’t stopped! Really. I’ve never liked exercising. I get bored very easily and I don’t like sweating. I did need to pause during this last one to lower the thermostat and put a fan on but I kept going and I’m excited to keep doing your videos. I’m 68 years old and finally doing exercise that I don’t dread and I’m starting to feel better in my body. This is huge. Thank you so much!

[@SeniorShapeFitness]

Wow! That’s great, thank you so much! This is definitely the channel for you because I get bored easily too! Keep up the great work 🤩

[@chardaymortlock-scheepers7377]

Just love all your home exercise videos. I'm feeling so great already. I've been doing it for a week straight every day.

[@SeniorShapeFitness]

THat's awesome Charday!!!

[@maureenkiely4129]

Thanks so much for doing theses videos, I really enjoy the combination of strength and cardio, so beneficial

[@SeniorShapeFitness]

Glad you like them Maureen! Thanks so much :)

[@Alexandra-je5yz]

I loved this work out. You’re such a fantastic instructor. I’m ready to start my day! Thank you!

[@SeniorShapeFitness]

Thanks so much Alexandra, I appreciate that ;)

[@stephanieragland2339]

Just found this amazing lady & wow.. such a good combination of the strength & cardio! I’ll keep following and doing these workouts! ❤👍

[@SeniorShapeFitness]

Awesome Stephanie, thank you so much!

[@louisebechamp5353]

This is definitely one I will be adding to my workout. I had foot surgery 9 months ago and this really helps with balance and stamina. Thank you

[@SeniorShapeFitness]

Great to hear! You are very welcome :)

[@jinaardina2796]

I am not a senior but I’m glad I found your page. Slow workouts are effective for me. Just the right challenge and burn. Thanks for sharing your workout moves. ❤️

[@SeniorShapeFitness]

Great Jina! Thank you and I’m glad it’s a good fit! 💜

[@janinewoda6280]

Love your workouts Lauren

[@SeniorShapeFitness]

Thank you so much Janine, and thanks for working out with me!

[@ingridwhitmore6851]

love your workouts i have been doing your workouts for the last few months my balance has improved thankyou very much

[@SeniorShapeFitness]

Great to hear! Thank you Ingrid :)

[@rhondagallone5908]

Love this workout!! Happy Friday!

[@SeniorShapeFitness]

Yay! Thank you Rhonda :)

[@melaniecowart9375]

Love it, love it, love it! I’m sharing with all my friends and family.

[@SeniorShapeFitness]

Thanks Melanie, I appreciate that!!

[@TheLalande4]

Great workout! Happy Sunday!

[@SeniorShapeFitness]

Thank you! You too Denise!

[@sherrymgates]

Nice mix of cardio and strength - totally enjoyed this video

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks Sherry :)

[@merlindaweinberg1509]

just great! good mix of cardio and strength. thanks so much.

[@SeniorShapeFitness]

You are most welcome Merlinda! 💜

[@bethvinson1933]

This was difficult for me. I like your videos because they are different from ones I have been doing. Thank you!

[@SeniorShapeFitness]

You are so welcome Beth. I am glad my workouts are keeping you challenged!

[@bethborg3228]

Great workout. Thanks Lauren!

[@SeniorShapeFitness]

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

[@greetjemartinezjustiz-vos4535]

I do the best i can. First i did another excersise of you for warming up. Feels good thanks again. Lauren you are great.

[@SeniorShapeFitness]

Thank you Greeje, great job!

[@amyli5875]

I like this exercise, I am not a senior but a middle age beginner; it is really a good exercise, I still get a lot of sweat, and I feel so good after doing this exercise. Thank you for your fun and helpful teaching. I wish to have more such exercise.

[@SeniorShapeFitness]

That's great Amy! I have lots more videos like this one. Check out the "strength" playlist.

[@brendamazur1106]

You improve my mood. Thanks, Lauren.🤩

[@SeniorShapeFitness]

I'm so glad! Thank you Brenda :)

[@suzanneshielromano1451]

Another great one Lauren! HAPPY NEW YEAR🤩

[@SeniorShapeFitness]

Happy new year Suzanne!

[@suzanneshielromano1451]

@@SeniorShapeFitness YOU TOO LAUREN! THANKS SO MUCH FOR KEEPING MY CONSISTENT!

[@sherryg1838]

I’m getting over a cold, but looking forward to trying this later!

[@SeniorShapeFitness]

sounds good Sherry. Hope you feel better soon!

[@nadinewallack7644]

I love your videos! I just completed a 12 week Cardio Rehab. after having bypass surgery. Your weight training and cardio workouts are now my daily return. Thank you.

[@SeniorShapeFitness]

Thank you Nadine! I hope you continue the good work and heal well after your bypass :)

[@rivkabialik8445]

Lauren, great workout, thanks so much

[@SeniorShapeFitness]

Any time Rivka! Thanks for your support as always!

[@oom19jan]

Thank you for sharing. I also thank myself for finishing this exercise with you. BEAUTIFUL ❤🎉❤

[@SeniorShapeFitness]

absolutely! great job :)

[@lauriehoops8467]

Sweaty is right!! Love it!

[@SeniorShapeFitness]

Excellent Laurie :)

[@margaretek5350]

Wow soon to be 74 and did the cardio and 8 lb weights! Yeah ! As always thank you for your encouragement and reminders! Blessings 🙏🙏🙏

[@SeniorShapeFitness]

Awesome! Good for you Margarete :)

[@SoozWeissbergsartspace]

I so love this workout. Love the unique movements, My FAVORITE move is the Drinky Birds. Most challenging is lifting the inner foot and touching, with the hip turned out. The one that I can't do fast enough is the skaters...I seem to want to turn it into an all-out stretch.

[@SeniorShapeFitness]

Turning a move into a stretch is good too! Always go at your own pace. This is a tough workout and there's a lot to it! p.s. I looked at your page. Your books are beautiful!!!

[@soozweissberg9976]

@@SeniorShapeFitness wow, that's really going the extra mile! But thank you.

[@exploringmylife409]

You're just the bomb, my friend. Feels great!

[@SeniorShapeFitness]

Woo hoo! Nice work :)

[@deborah3912]

Very nice Lauren...thank you !

[@SeniorShapeFitness]

You're so welcome Deborah, glad you liked it!

[@sj6919]

I had to take a couple 15 seconds breaks but did it to the end. I use a heavier weight for the easier moves and lighter for the harder moves. Thank you! Lauren.

[@SeniorShapeFitness]

Perfect! You are most welcome :)

[@fidespacheco9837]

This is very good deceiving but you will feel it❤

[@carolalford4432]

Sweaty but happy! This is one of my favorites! Very very challenging!! Thank you! 😅😅😅😅😊😊😊😊

[@SeniorShapeFitness]

You're so welcome! Thanks as always Carol :)

[@pacoman5816]

Just found your channel, it’s excellent for a seniors, challenging but not unreasonable. Yes I did work up a good sweat! Thank you

[@SeniorShapeFitness]

You are very welcome, so glad you got a good workout!