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Beginner and Senior Low Impact Interval Cardio and Weight Training Workout

# Low Impact Interval Workout: Cardio and Strength Training

Join me for a full-body, low impact workout that includes both cardio and strength training! This standing workout is perfect for beginners and seniors, and it only takes 30 minutes to complete. All you need is a pair of dumbbells, and you can adjust the weight based on your fitness level.

## Warm Up

We’ll start with a warm up that includes marching in place, arm circles, knee twists, and lunges. With each move, remember to engage your core and focus on your breathing.

## Cardio and Strength Intervals

We’ll be doing timed intervals of cardio and strength-building exercises. Each exercise will be performed for 45 seconds and repeated for a second set. The exercises include step touches with rainbow arms, squats with hamstring curls, bicep curls, front raises, and overhead presses.

## Weight Choice

You can use any size weights for this workout because it uses timed intervals. If your weights are lighter, you’ll be able to perform more repetitions, and if they’re heavier, you’ll perform fewer reps. Just use what you have on hand and always start lighter until you’re familiar with the exercises and get stronger!

## Benefits of the Workout

This workout is great for heart health, cardiovascular fitness, and weight loss. It’s also joint-friendly and perfect for seniors because it’s low impact.

If you enjoy this workout, be sure to check out my other workouts on my [YouTube channel](https://www.youtube.com/channel/UCp2TqOd4rRnZ9sWfL6JGlZw). Also, feel free to leave a comment and let me know what you think!

## Keywords/Tags

strength training, weight training, dumbbell workout, workout for seniors, workout for beginners, 30 minute workout, at home workout, low impact workout, cardio workout, silver sneakers, full body workout, total body, standing workout, exercises for beginners, joint friendly workout, workout with hand weights, aerobics, senior shape, HIIT workout, strength building, weight loss workout, calorie burning workout.

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All standing low impact interval workout that includes both strength training and cardio

Join me for this packed 30 minute workout that also includes both a warm up and cool down.

You will need a pair of dumbbells for this full body workout. I’m using 8 pounds for most of these exercises, and I switch to 5 pounds for the last set. Just use what you have on hand and always start lighter until you are familiar with the exercises and get stronger!

Any size weights are great to use because this workout uses timed intervals.

Each exercise is performed for 45 seconds and repeated with a second set. If your weights are lighter, you will be able to perform more repetitions. If they are heavier, you will perform fewer reps.
This workout keeps things moving while we switch between cardio and strength building exercises. It’s great for heart health, cardiovascular fitness and weight loss.

I hope you like this fun workout that includes both cardio and strength training! Please let me know what you think in the comments and be sure to check out my other workouts!

Products that I use and recommend can be found here:
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strength training, weight training, dumbbell workout, workout for seniors, workout for beginners, 30 minute workout, at home workout, low impact workout, cardio workout, silver sneakers, full body workout, total body, standing workout, exercises for beginners, joint friendly workout, workout with hand weights, aerobics, senior shape, HIIT workout, strength building, weight loss workout, calorie burning workout
Laura Laurens

What do you think?

30 Comments

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  1. Thanks! This morning I wasn’t sure I was going to work out, but I completed this and am so glad I did. I’m ready to start the day at my desk. I know I’ll be less tight after sitting there because of this class!

  2. I jumped! I leaped! I hung on to my 3 pound weights and felt my sweat band get humid. Haven't enjoyed working out this much since I followed Cory Everson on her workout show back in the 1980's. Thank you for making me feel physically young again or at least some semblance of feeling challenged.

  3. Yours is the best workout for seniors I’ve found over several years. Great combos of cardio and strength. Good coaching on pace, posture and breathing. Light background music helps keep a beat and lightens my mood. Thanks!

  4. O.k., this is a fantastic workout!!! Great format of alternating from strength to cardio, as it really kept my heart rate up and my muscles in action!!! I added in hops wherever it was appropriate and loved it!!! Terrific way to start my morning!!! Yay!!! Thanks Lauren!!! 💥💪🙌🙌🤩💯!!!!!

  5. Great workout, 69, walking, yoga but needed to amp up my strength and cardio. I will be with you from here out. This was my first and I hung in, even using 3# and 5# and hopping!!! Thank you!

  6. Thank you for this workout, I’m 63 and have Fibromyalgia with several injuries from my Nursing career. I’m 45 pounds overweight and I know I need to do something to change this. I found your workout sensible and challenging but did the whole thing. You are very informative about form and several modifications if need be. Well done and I have hope, thank you.

  7. Hi Lauren,
    Yet another fabulous workout! Such wonderful ones, difficult to decide what one to choose. Always so excited to try out all.Thank you for all these excellent workouts. Are you planning any for May, like you did for April. I luv to follow a schedule would be helpful.
    :Thanks again for the workout.
    Loved ur outfit.
    TJ

  8. I got away from your workouts a few months ago and I'm not really sure why. I found this one today and I LOVE IT!! For the first time in a long time, I really feel like I've done something! I'm older, 65+, so doing this was a bit of a challenge, but I did it and I'm so glad I did.

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