🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 57 (from laksa063)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa057.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.loseit.com/articles/hiit-workout-over-50/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.loseit.com/articles/hiit-workout-over-50/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.loseit.com\/articles\/hiit-workout-over-50\/","crawl_time":1775604026,"first_indexed_time":1757501698,"http_code":200,"src_unparsed":"com,loseit!www,\/articles\/hiit-workout-over-50\/ s443","src_root_hash":"4083334403439425857","history_drop_reason":null,"meta_title":"A 20-Minute Beginner HIIT Workout for People Over 50","meta_descriptions":["When it comes to exercising, it's never too late to start. Try this HIIT workout to kickstart a whole new healthy lifestyle after 50."],"attrs_boilerpipe_text":"This HIIT sequence designed by Bonnie Micheli and Tracy Roemer, cofounders and trainers at\nShred415\n in Chicago, can help you get started.\nThe Warm-Up\nYour warm-up should consist of three to five minutes of easy cardio and dynamic stretching. You can start by doing 30 seconds of each of these exercises in any order:\n1. Downward-Facing Dog to Plank to Upward-Facing Dog‌\nBegin in Downward-Facing Dog, balancing on your hands and toes in an inverted V position.\nLower your hips into a plank.\nBend your elbows to lower your body to hover above the ground, then press into Upward-Facing Dog with arms straight and chest pressing forward.\nRaise your hips to the sky to return to Downward-Facing Dog.\nModify this pose if needed by lowering your knees to the floor in the plank and Upward-Facing Dog positions.\n2. Lunge‌\nStand with your feet hip-distance apart.\nStep forward with your right leg.\nBend both knees and lower your body until both knees form 90-degree angles and your left knee hovers above the floor.\nReturn to standing and repeat on the other side. Alternate legs with each rep.\n3. Butt Kick‌\nStand up straight and tall.\nBend your right knee, kicking your right heel up toward your glutes while keeping your thighs together, and quickly return your foot to the floor.\nSwitch sides and continue alternating legs.\nThis is a quick movement, like a flick. Switch quickly between legs and don't hold your feet at the top.\n4. March in Place‌\nWalk or march in place with your elbows bent at a 90-degree angle.\nAs you raise each foot, move the opposite arm forward as if you're marching.\nThe Workout\nDo\n \nfive minutes of cardio on a treadmill, pushing yourself to increase the pace and incline at each one-minute interval. If you don't have access to a treadmill, head outdoors and plan your route so you encounter some slight inclines along the way.\nDo\n \neach exercise for one minute, with a 30-second break in-between.\n1. Glute Bridge‌\nStart by lying on your back with knees bent and arms at your sides.\nKeep your abs tight and press into your feet, upper back, and arms to lift your hips off the ground.\nPause and hold for one second before lowering back down.\n2. Bird-Dog Reach and Crunch‌\nStart on all fours with your knees under your hips and hands under shoulders.\nExtend your right arm forward and left leg behind you.\nCrunch inward so your right elbow and left knee touch.\nExtend back out.\nDo 30 seconds on one side before switching to the left arm and right leg for 30 seconds.\n3. Forearm Plank Hold‌\nStart by lying on your stomach, then lift your body so only your forearms and toes are touching the ground. \nHold for up to a minute, keeping your back as flat as possible.\n4. Sit-Up With Cross-Body Punches‌\nLie on your back with knees bent and hands behind your head.\nEngage your abs and sit up to bring your chest toward your thighs.\nAt the top, punch right, then punch left.\n5. Forearm Side Plank Hold‌\nLie on your right side, supporting yourself with your right forearm on the ground. Maintain straight alignment of your body, as if your entire backside were pressed against a wall.\nLift up so that you're balancing on your feet and forearm. (Modify by dropping your bottom knee or both knees to the ground.)\nDo one minute on each side, resting for 30 seconds in-between.\n6. Reverse Lunge‌\nStand upright, then step back with your right foot.\nBend both knees to 90 degrees.\nStep your right foot back to standing.\nContinue moving the right leg for 30 seconds, then the left leg for 30 seconds.\n7. Downward-Facing Dog to Push-Up‌\nBegin with your legs hip-distance apart and your hands on the ground in front of you so your body forms an inverted V.\nLower your hips toward the floor into a plank. Drop to your knees if you want a modification.\nBend your elbows to lower your chest to the floor.\nStraighten your arms, then press your hips back up to the starting position.\n8. Squat‌\nStand straight, then hinge your hips and bend your knees to sit back like you would into a chair.\nStop when your thighs are parallel to the floor, keeping your knees behind your toes.\nUse your legs to push you back up to standing.\n9. Low-Impact Burpee‌\nStand with your feet hip-distance apart.\nBend your legs and squat, placing your hands on the ground in front of you.\nKeeping your shoulders directly over your hands, step back one foot at a time to end up in a plank.\nStep forward one foot at a time.\nStand up as you raise your arms overhead.\nThe Cooldown\nOnce you've finished your workout, do three to five minutes of light cardio and static stretching. Include the stretches below, holding each for 30 seconds.\n1. Quad Stretch‌\nLift your right foot as if you're doing a butt kick, and catch it with your hand. Place your opposite hand on a wall or chair for support if you need to, or reach it into the air. You should feel a stretch down the front of your thigh.\nHold the stretch for 30 seconds, keeping your knee down.\nRelease and switch legs.\n2. Runner’s Calf Stretch‌\nPlace your hands on a wall in front of you, arms out straight.\nStep one leg forward and bend your front knee, keeping your back leg straight.\nLean in until you feel a stretch in your back leg.\nHold for 30 seconds.\nReturn to standing and switch legs.\n3. Overhead Triceps Stretch‌\nRaise your left arm straight up, keeping your shoulders down.\nBend your elbow, dropping your left hand behind your head.\nUse your right arm to hold your left elbow and stretch for 30 seconds, deepening the stretch without pulling.\nStraighten both arms and switch sides.\n4. Forward Fold‌\nStand straight with your legs together, then fold forward from your hips.\nSlowly roll up, one vertebrae at a time, beginning at your hips and raising your neck and head last.\nThe Wrap-Up\nMuscle loss is a part of aging, but it’s possible to stay strong by doing regular cardio and strength-training exercises. High-intensity interval training (HIIT) workouts in particular can build muscle and improve your overall fitness. It’s a good idea to consult with a healthcare professional before starting a new exercise program. That’s especially important if you have a heart condition, any other chronic conditions, or are injured or recovering from an injury.","attrs_markdown":"![menu](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![menu](https:\/\/assets.loseitblog.com\/public\/svgs\/menu.svg?w=1920)\n\n[![Lose It\\!](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Lose It\\!](https:\/\/images.loseitblog.com\/images\/Logo_LI.png?w=350)](https:\/\/www.loseit.com\/articles\/)\n\n[Weight Loss](https:\/\/www.loseit.com\/articles\/weight-loss\/all-articles\/ \"Weight Loss\")\n\n### Weight Loss\nGet expert advice and member motivation to guide you on a successful weight loss journey.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/weight-loss\/all-articles\/)\n\n[The Weight Loss Journey](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/all-articles\/ \"The Weight Loss Journey\")\n\n[Getting Started](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/getting-started\/all-articles\/)\n\n[The Day-to-Day](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/the-day-to-day\/all-articles\/)\n\n[Moving Through a Plateau](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/moving-through-a-plateau\/all-articles\/)\n\n[Maintaining](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/maintaining\/all-articles\/)\n\n[Your Body & Weight Loss](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/your-body-and-weight-loss\/all-articles\/)\n\n[Making Weight Loss Work for You](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/making-weight-loss-work-for-you\/all-articles\/)\n\n[Weight Loss Drugs](https:\/\/www.loseit.com\/articles\/weight-loss\/the-weight-loss-journey\/weight-loss-drugs\/all-articles\/)\n\n[Member Inspiration](https:\/\/www.loseit.com\/articles\/weight-loss\/member-inspiration\/all-articles\/ \"Member Inspiration\")\n\n[10–50 Pounds Lost](https:\/\/www.loseit.com\/articles\/weight-loss\/member-inspiration\/10-50-lbs-lost\/all-articles\/)\n\n[50–100 Pounds Lost](https:\/\/www.loseit.com\/articles\/weight-loss\/member-inspiration\/50-100-lbs-lost\/all-articles\/)\n\n[100+ Pounds Lost](https:\/\/www.loseit.com\/articles\/weight-loss\/member-inspiration\/100-lbs-lost\/all-articles\/)\n\n[Using Lose It\\!](https:\/\/www.loseit.com\/articles\/weight-loss\/using-loseit\/all-articles\/ \"Using Lose It!\")\n\n[General Usage](https:\/\/www.loseit.com\/articles\/weight-loss\/using-loseit\/general-usage\/all-articles\/)\n\n[Columns](https:\/\/www.loseit.com\/columns\/ask-an-rd\/ \"Ask an RD\")\n\n[Ask an RD](https:\/\/www.loseit.com\/columns\/ask-an-rd\/)\n\n[Nutrition & Diet](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/all-articles\/ \"Nutrition & Diet\")\n\n### Nutrition & Diet\nUnderstand what makes food nutritious, find eating patterns that nourish you, and make smarter meal choices.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/all-articles\/)\n\n[Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/all-articles\/ \"Diets \")\n\n[Low-Calorie Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/low-calorie-diets\/all-articles\/)\n\n[Whole-Food Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/whole-food-diets\/all-articles\/)\n\n[Plant-Based Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/plant-based-diet\/all-articles\/)\n\n[Carb-Conscious Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/carb-conscious-diets\/all-articles\/)\n\n[Time-Based Eating](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/time-based-eating\/all-articles\/)\n\n[High-Protein Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/high-protein-diets\/all-articles\/)\n\n[Hormones & Diet](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/hormones-diet\/all-articles\/)\n\n[Balanced Diets](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/balanced-diets\/all-articles\/)\n\n[Diet Trends](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/diets\/diet-trends\/all-articles\/)\n\n[Dining Out](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/dining-out\/all-articles\/ \"Dining Out\")\n\n[Dining-Out Strategies](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/dining-out\/dining-out-strategies\/all-articles\/)\n\n[On-the-Go Picks](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/dining-out\/on-the-go-picks\/all-articles\/)\n\n[Nutrients](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/all-articles\/ \"Nutrients\")\n\n[Protein](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/protein\/all-articles\/)\n\n[Carbohydrates](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/carbohydrates\/all-articles\/)\n\n[Fats](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/fats\/all-articles\/)\n\n[Vitamins, Minerals & Supplements](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/vitamins-minerals-supplements\/all-articles\/)\n\n[Other Nutrients](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/nutrients\/other-nutrients\/all-articles\/)\n\n[Food Groups](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/all-articles\/ \"Food Groups\")\n\n[Grains](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/grains\/all-articles\/)\n\n[Meats & Seafood](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/meats-seafood\/all-articles\/)\n\n[Beans, Lentils & Legumes](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/beans-lentils-legumes\/all-articles\/)\n\n[Nuts & Seeds](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/nuts-seeds\/all-articles\/)\n\n[Fruits](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/fruits\/all-articles\/)\n\n[Vegetables](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/vegetables\/all-articles\/)\n\n[Dairy](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/dairy\/all-articles\/)\n\n[Beverages](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/food-groups\/beverages\/all-articles\/)\n\n[Recipes & Cooking](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/all-articles\/ \"Recipes & Cooking\")\n\n### Recipes & Cooking\nDiscover new, inspiring ways to prepare the foods you love.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/all-articles\/)\n\n[Recipes](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/all-articles\/ \"Recipes\")\n\n[Breakfast](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/breakfast\/all-articles\/)\n\n[Lunch & Dinner](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/lunch-dinner\/all-articles\/)\n\n[Snacks](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/snacks\/all-articles\/)\n\n[Dessert](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/dessert\/all-articles\/)\n\n[Drinks](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/recipes\/drinks\/all-articles\/)\n\n[Cooking](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/all-articles\/ \"Cooking\")\n\n[Meal Prep](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/meal-prep\/all-articles\/)\n\n[Simple Swaps](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/simple-swaps\/all-articles\/)\n\n[Kitchen Staples](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/kitchen-staples\/all-articles\/)\n\n[Cooking Basics](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/cooking-basics\/all-articles\/)\n\n[Meal Plans](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/cooking\/meal-plans\/all-articles\/)\n\n[Exercise & Fitness](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/all-articles\/ \"Exercise & Fitness\")\n\n### Exercise & Fitness\nLearn the “how” and “why” behind movement, from small daily activities to intentional workouts.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/all-articles\/)\n\n[Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/all-articles\/ \"Workouts\")\n\n[Beginner Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/beginner-workouts\/all-articles\/)\n\n[Low-Impact](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/low-impact\/all-articles\/)\n\n[Upper Body](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/upper-body\/all-articles\/)\n\n[Lower Body](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/lower-body\/all-articles\/)\n\n[Core](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/core\/all-articles\/)\n\n[Full Body](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/full-body\/all-articles\/)\n\n[Cardio](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/cardio\/all-articles\/)\n\n[Yoga & Stretching](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/yoga-stretching\/all-articles\/)\n\n[Ways to Move](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/all-articles\/ \"Ways to Move\")\n\n[Move More Tips](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/move-more-tips\/all-articles\/)\n\n[Exercise & Weight Loss](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/exercise-weight-loss\/all-articles\/)\n\n[Exercise How-Tos](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/exercise-how-tos\/all-articles\/)\n\n[Movement Basics](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/ways-to-move\/movement-basics\/all-articles\/)\n\n[Lifestyle & Mindset](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/all-articles\/ \"Lifestyle & Mindset\")\n\n### Lifestyle & Mindset\nImprove your emotional and mental health to support your body’s transformation.\n\n[Learn More](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/all-articles\/)\n\n[Healthy Habits](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/healthy-habits\/all-articles\/ \"Healthy Habits\")\n\n[The Art of Habit Formation](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/healthy-habits\/the-art-of-habit-formation\/all-articles\/)\n\n[Long-Term Behavior Change](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/healthy-habits\/long-term-behavior-change\/all-articles\/)\n\n[Emotional Wellness](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-wellness\/all-articles\/ \"Emotional Wellness\")\n\n[Stress](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-wellness\/stress\/all-articles\/)\n\n[Sleep](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-wellness\/sleep\/all-articles\/)\n\n[Self-Care](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-wellness\/self-care\/all-articles\/)\n\n[Emotional Health](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-health\/all-articles\/ \"Emotional Health\")\n\n[Your Relationship With Food](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-health\/your-relationship-with-food\/all-articles\/)\n\n[Weight Loss Psychology](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-health\/weight-loss-psychology\/all-articles\/)\n\n[Eating & Behavioral Challenges](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/emotional-health\/eating-behavioral-challenges\/all-articles\/)\n\n[Search](https:\/\/www.loseit.com\/search)\n\nNewsletter\n\n[Search](https:\/\/www.loseit.com\/search)\n\nNewsletter\n\n[Sign Up](https:\/\/loseit.sng.link\/Ads36\/i3kt\/dqng)\n\nAdvertisement\n\n[Exercise & Fitness](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/all-articles\/)\n\n[Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/all-articles\/)\n\n# Over 50? Stay Strong With This Beginner HIIT Workout\nMuscle loss is an inevitable part of aging, but this workout can help you stay strong.\n\n![Cara Stevens](https:\/\/images.loseitblog.com\/images\/11bb0479af32aa9af1b6\/LS\/754c9c0b15654efb843cd5a715968868?w=1920)\n\nByCara Stevens, RYT-200\n\n[![Reyna Franco Image](https:\/\/images.loseitblog.com\/images\/ReynaFranco.jpg?w=1920)](https:\/\/www.loseit.com\/author\/reyna-franco\/)\n\nExpert Reviewed\n\nby[Reyna Franco, MS, RDN, CSSD](https:\/\/www.loseit.com\/author\/reyna-franco\/)\n\nUpdated on August 25, 2025\n\nUpdated on August 25, 2025\n\nJump to\n\nTopics (0)\n\n![man on floor in the process of doing cross body crunches](https:\/\/images.loseitblog.com\/images\/beginner-hiit-workout-people-over-50-alt-1440x810.jpg?w=1920)\n\nYou can start a new workout routine at any age.\n\nGetty Images\n\nAt 50, the changes in body composition, metabolism, resilience, and overall health that started in your thirties start to pick up speed.\n\n\\[1\\]\n\n[Lose It! Verified Source](https:\/\/www.loseit.com\/articles\/editorial-policy\/)\n\nFrontiers in Public Health.\n\nAge- and sex-specific normative values for muscle mass parameters in 18,625 Brazilian adults.\n\n[View Source](https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2023.1287994\/full)\n\nThis can be the perfect time to implement healthy changes.\n\nWhile muscle loss is an inevitable side effect of aging, we're not powerless against it. Strength training in particular, along with eating enough protein and a healthy diet in general, can go a long way to preserve and increase muscle mass.\n\n\\[2\\]\n\n[Lose It! Verified Source](https:\/\/www.loseit.com\/articles\/editorial-policy\/)\n\nThe Ohio State University.\n\nPreventing muscle loss as we age.\n\n[View Source](https:\/\/health.osu.edu\/wellness\/exercise-and-nutrition\/preventing-muscle-loss-as-we-age)\n\nHigh-intensity interval training (HIIT) may seem like a younger person's workout, but as with any exercise program, it's never too late to start. Research shows that high-intensity exercises can boost memory performance in adults over 60 even more than moderate workouts.\n\n\\[3\\]\n\n[Lose It! Verified Source](https:\/\/www.loseit.com\/articles\/editorial-policy\/)\n\nApplied Physiology, Nutrition, and Metabolism‌.\n\nThe effects of aerobic exercise intensity on memory in older adults.\n\n[View Source](https:\/\/pubmed.ncbi.nlm.nih.gov\/31665610\/)\n\nTo get the most out of any HIIT workout, aim to get your heart rate up to 85 to 95 percent of its maximum. The talk test can help you know how vigorously you're exercising: If you’re doing moderate-intensity activity, you can talk but not sing during the activity. If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.\n\n\\[4\\]\n\n[Lose It! Verified Source](https:\/\/www.loseit.com\/articles\/editorial-policy\/)\n\nCenters for Disease Control and Prevention.\n\nMeasuring Physical Activity Intensity.\n\n[View Source](https:\/\/www.cdc.gov\/physicalactivity\/basics\/measuring\/index.html)\n\nThis HIIT sequence designed by Bonnie Micheli and Tracy Roemer, cofounders and trainers at [Shred415](https:\/\/shred415.com\/about-shred415\/) in Chicago, can help you get started.\n\n## The Warm-Up\nYour warm-up should consist of three to five minutes of easy cardio and dynamic stretching. You can start by doing 30 seconds of each of these exercises in any order:\n\n### **1\\. Downward-Facing Dog to Plank to Upward-Facing Dog‌**\n- Begin in Downward-Facing Dog, balancing on your hands and toes in an inverted V position.\n- Lower your hips into a plank.\n- Bend your elbows to lower your body to hover above the ground, then press into Upward-Facing Dog with arms straight and chest pressing forward.\n- Raise your hips to the sky to return to Downward-Facing Dog.\n\nModify this pose if needed by lowering your knees to the floor in the plank and Upward-Facing Dog positions.\n\n### **2\\. Lunge‌**\n- Stand with your feet hip-distance apart.\n- Step forward with your right leg.\n- Bend both knees and lower your body until both knees form 90-degree angles and your left knee hovers above the floor.\n- Return to standing and repeat on the other side. Alternate legs with each rep.\n### **3\\. Butt Kick‌**\n- Stand up straight and tall.\n- Bend your right knee, kicking your right heel up toward your glutes while keeping your thighs together, and quickly return your foot to the floor.\n- Switch sides and continue alternating legs.\n\nThis is a quick movement, like a flick. Switch quickly between legs and don't hold your feet at the top.\n\n### **4\\. March in Place‌**\n- Walk or march in place with your elbows bent at a 90-degree angle.\n- As you raise each foot, move the opposite arm forward as if you're marching.\n## The Workout\nDofive minutes of cardio on a treadmill, pushing yourself to increase the pace and incline at each one-minute interval. If you don't have access to a treadmill, head outdoors and plan your route so you encounter some slight inclines along the way.\n\nDoeach exercise for one minute, with a 30-second break in-between.\n\n### 1\\. Glute Bridge‌\n- Start by lying on your back with knees bent and arms at your sides.\n- Keep your abs tight and press into your feet, upper back, and arms to lift your hips off the ground.\n- Pause and hold for one second before lowering back down.\n### **2\\. Bird-Dog Reach and Crunch‌**\n- Start on all fours with your knees under your hips and hands under shoulders.\n- Extend your right arm forward and left leg behind you.\n- Crunch inward so your right elbow and left knee touch.\n- Extend back out.\n- Do 30 seconds on one side before switching to the left arm and right leg for 30 seconds.\n### **3\\. Forearm Plank Hold‌**\n- Start by lying on your stomach, then lift your body so only your forearms and toes are touching the ground.\n- Hold for up to a minute, keeping your back as flat as possible.\n### **4\\. Sit-Up With Cross-Body Punches‌**\n- Lie on your back with knees bent and hands behind your head.\n- Engage your abs and sit up to bring your chest toward your thighs.\n- At the top, punch right, then punch left.\n### **5\\. Forearm Side Plank Hold‌**\n- Lie on your right side, supporting yourself with your right forearm on the ground. Maintain straight alignment of your body, as if your entire backside were pressed against a wall.\n- Lift up so that you're balancing on your feet and forearm. (Modify by dropping your bottom knee or both knees to the ground.)\n- Do one minute on each side, resting for 30 seconds in-between.\n### **6\\. Reverse Lunge‌**\n- Stand upright, then step back with your right foot.\n- Bend both knees to 90 degrees.\n- Step your right foot back to standing.\n- Continue moving the right leg for 30 seconds, then the left leg for 30 seconds.\n### **7\\. Downward-Facing Dog to Push-Up‌**\n- Begin with your legs hip-distance apart and your hands on the ground in front of you so your body forms an inverted V.\n- Lower your hips toward the floor into a plank. Drop to your knees if you want a modification.\n- Bend your elbows to lower your chest to the floor.\n- Straighten your arms, then press your hips back up to the starting position.\n### **8\\. Squat‌**\n- Stand straight, then hinge your hips and bend your knees to sit back like you would into a chair.\n- Stop when your thighs are parallel to the floor, keeping your knees behind your toes.\n- Use your legs to push you back up to standing.\n### **9\\. Low-Impact Burpee‌**\n- Stand with your feet hip-distance apart.\n- Bend your legs and squat, placing your hands on the ground in front of you.\n- Keeping your shoulders directly over your hands, step back one foot at a time to end up in a plank.\n- Step forward one foot at a time.\n- Stand up as you raise your arms overhead.\n## The Cooldown\nOnce you've finished your workout, do three to five minutes of light cardio and static stretching. Include the stretches below, holding each for 30 seconds.\n\n### **1\\. Quad Stretch‌**\n- Lift your right foot as if you're doing a butt kick, and catch it with your hand. Place your opposite hand on a wall or chair for support if you need to, or reach it into the air. You should feel a stretch down the front of your thigh.\n- Hold the stretch for 30 seconds, keeping your knee down.\n- Release and switch legs.\n### **2\\. Runner’s Calf Stretch‌**\n- Place your hands on a wall in front of you, arms out straight.\n- Step one leg forward and bend your front knee, keeping your back leg straight.\n- Lean in until you feel a stretch in your back leg.\n- Hold for 30 seconds.\n- Return to standing and switch legs.\n### **3\\. Overhead Triceps Stretch‌**\n- Raise your left arm straight up, keeping your shoulders down.\n- Bend your elbow, dropping your left hand behind your head.\n- Use your right arm to hold your left elbow and stretch for 30 seconds, deepening the stretch without pulling.\n- Straighten both arms and switch sides.\n### **4\\. Forward Fold‌**\n- Stand straight with your legs together, then fold forward from your hips.\n- Slowly roll up, one vertebrae at a time, beginning at your hips and raising your neck and head last.\n## The Wrap-Up\nMuscle loss is a part of aging, but it’s possible to stay strong by doing regular cardio and strength-training exercises. High-intensity interval training (HIIT) workouts in particular can build muscle and improve your overall fitness. It’s a good idea to consult with a healthcare professional before starting a new exercise program. That’s especially important if you have a heart condition, any other chronic conditions, or are injured or recovering from an injury.\n\nEditorial Sources and Fact Checking\n\nLose It! follows strict sourcing guidelines to ensure the accuracy and recency of its content, as outlined in our [editorial policy.](https:\/\/www.loseit.com\/articles\/editorial-policy\/) We use only trustworthy sources, including peer-reviewed research, certified health and weight loss experts, people with lived experience, and information from top institutions.\n\nSources\n\n- Coelho-Júnior HJ et al.\n  Age- and sex-specific normative values for muscle mass parameters in 18,625 Brazilian adults.\n  [Frontiers in Public Health.](https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2023.1287994\/full)\n  January 2, 2024.\n- Vavrek K.\n  Preventing muscle loss as we age.\n  [The Ohio State University.](https:\/\/health.osu.edu\/wellness\/exercise-and-nutrition\/preventing-muscle-loss-as-we-age)\n  October 24, 2024.\n- Kovacevic A et al.\n  The effects of aerobic exercise intensity on memory in older adults.\n  [Applied Physiology, Nutrition, and Metabolism‌.](https:\/\/pubmed.ncbi.nlm.nih.gov\/31665610\/)\n  June 2020.\n- Measuring Physical Activity Intensity.\n  [Centers for Disease Control and Prevention.](https:\/\/www.cdc.gov\/physicalactivity\/basics\/measuring\/index.html)\n  June 3, 2022.\n\nShow Less\n\n![https:\/\/images.loseitblog.com\/images\/a14ab4f34bcf251c57ca\/LS\/754c9c0b15654efb843cd5a715968868](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![https:\/\/images.loseitblog.com\/images\/a14ab4f34bcf251c57ca\/LS\/754c9c0b15654efb843cd5a715968868](https:\/\/images.loseitblog.com\/images\/11bb0479af32aa9af1b6\/LS\/754c9c0b15654efb843cd5a715968868?w=1920)\n\nCara Stevens, RYT-200\n\nCara J. Stevens is a freelance writer living in Los Angeles. She splits her time between writing children's books and covering popular health and lifestyle topics online and in print. Learn more at carajstevens.com.\n\n![https:\/\/images.loseitblog.com\/images\/ReynaFranco.jpg](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![https:\/\/images.loseitblog.com\/images\/ReynaFranco.jpg](https:\/\/images.loseitblog.com\/images\/ReynaFranco.jpg?w=1920)\n\nReyna Franco, MS, RDN, CSSD\n\nReyna Franco is a registered dietitian-nutritionist, certified specialist in sports dietetics, certified personal trainer, and a diplomate of the American College of Lifestyle Medicine.\n\n[View all posts by Reyna Franco](https:\/\/www.loseit.com\/author\/reyna-franco\/)\n\nAdvertisement\n\n![https:\/\/images.loseitblog.com\/images\/Logo\\_LI.png](https:\/\/images.loseitblog.com\/images\/Logo_LI.png?w=256)\n\nNEWSLETTER\n\nFind the Secret Ingredient to a Healthier You\n\nGet expert-backed tips on eating, exercising, logging, and more to support every step of your weight loss journey.\n\nBy subscribing you agree to the [Terms of Use](https:\/\/www.loseit.com\/terms\/) and [Privacy Policy](https:\/\/loseit.com\/privacy\/).\n\n![Newsletter](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Newsletter](https:\/\/assets.loseitblog.com\/public\/images\/newsletter\/newsletter-default-image.png?w=1920&q=100)\n\nThe Latest in[Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/all-articles\/)\n\nWorkouts\n\n[Beginner Walking Series: How to Work Up to 10,000 Steps a Day](https:\/\/www.loseit.com\/articles\/beginner-walking-series-how-to-work-up-to-10k-steps-a-day\/)\n\nLearn how to make getting in 10,000 steps daily more doable.\n\nBy April BenshosanMar 13, 2026\n\n[![https:\/\/images.loseitblog.com\/images\/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https:\/\/images.loseitblog.com\/images\/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg](https:\/\/images.loseitblog.com\/images\/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/beginner-walking-series-how-to-work-up-to-10k-steps-a-day\/)\n\nWorkouts\n\n[Can Rucking Help You Lose Weight?](https:\/\/www.loseit.com\/articles\/can-rucking-help-you-lose-weight\/)\n\nWant to get in better shape? Walking with a weighted backpack might just be the activity you’ve been looking for.\n\nBy Danielle ZicklFeb 27, 2026\n\n[![a woman taking a walk in a wooded area while wearing a weighted backpack](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![a woman taking a walk in a wooded area while wearing a weighted backpack](https:\/\/images.loseitblog.com\/images\/can-rucking-help-you-lose-weight-1440x810.jpg?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/can-rucking-help-you-lose-weight\/)\n\nWorkouts\n\n[How to Do a Proper Side Plank](https:\/\/www.loseit.com\/articles\/how-to-do-a-proper-side-plank\/)\n\nThis move is great for building overall strength and stability.\n\nBy Danielle ZicklJan 23, 2026\n\n[![https:\/\/images.loseitblog.com\/images\/How to Do a Proper Side Plank - Hero Image.gif](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https:\/\/images.loseitblog.com\/images\/How to Do a Proper Side Plank - Hero Image.gif](https:\/\/images.loseitblog.com\/images\/How%20to%20Do%20a%20Proper%20Side%20Plank%20-%20Hero%20Image.gif?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/how-to-do-a-proper-side-plank\/)\n\nWorkouts\n\n[Should I Use Resistance Bands With (or Without) a Bar?](https:\/\/www.loseit.com\/articles\/should-i-use-resistance-bands-with-or-without-a-bar\/)\n\nWant to add variety to your workouts? Read this first.\n\nBy Danielle ZicklJan 12, 2026\n\n[![a close-up of hands holding resistance bands mid-workout](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![a close-up of hands holding resistance bands mid-workout](https:\/\/images.loseitblog.com\/images\/should-I-use-resistance-bands-with-or-without-bar-1440x810.jpg?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/should-i-use-resistance-bands-with-or-without-a-bar\/)\n\nWorkouts\n\n[Wide Push-Ups vs. Narrow Push-Ups: Which Push-Up Variation Is Best for You?](https:\/\/www.loseit.com\/articles\/wide-push-ups-vs-close-push-ups\/)\n\nDiscover the benefits of wide and narrow push-ups. Maximize your workout with the right technique. Learn the variations for a stronger, more defined upper body.\n\nBy Collette StohlerJan 12, 2026\n\n[![Animation of a person performing a push-up](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Animation of a person performing a push-up](https:\/\/images.loseitblog.com\/images\/LI-Wide%20Pushups%20vs.%20Close%20Pushups-%20Intro.gif?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/wide-push-ups-vs-close-push-ups\/)\n\nWorkouts\n\n[8 Upper-Body Stretches to Do After a Workout](https:\/\/www.loseit.com\/articles\/upper-body-stretches-to-do-after-workout\/)\n\nStretching your upper body after a strength-training session promotes muscle recovery, increases flexibility, and helps prevent post-workout stiffness.\n\nBy Ashley WelchJan 6, 2026\n\n[![https:\/\/images.loseitblog.com\/images\/LI-8 Upper Body Stretches to Do After a Workout-Intro-SEO-Graphics.gif](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https:\/\/images.loseitblog.com\/images\/LI-8 Upper Body Stretches to Do After a Workout-Intro-SEO-Graphics.gif](https:\/\/images.loseitblog.com\/images\/LI-8%20Upper%20Body%20Stretches%20to%20Do%20After%20a%20Workout-Intro-SEO-Graphics.gif?w=1920&q=100)](https:\/\/www.loseit.com\/articles\/upper-body-stretches-to-do-after-workout\/)\n\n[See more from Workouts](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/workouts\/all-articles\/)\n\nLose It! is mobilizing the world to achieve a healthy weight\n\n![https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png](https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png?w=1920)\n\nSet Your Goals\n\nTell us what you want to achieve and receive personalized goals.\n\n![https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-TRACK-YOUR-FOOD-10-800x800.png](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-TRACK-YOUR-FOOD-10-800x800.png](https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-TRACK-YOUR-FOOD-10-800x800.png?w=1920)\n\nTrack Your Food\n\nLearn about the foods you're eating and keep your calories within your daily budget.\n\n![https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-LOSE-WEIGHT-11-800x800.png](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-LOSE-WEIGHT-11-800x800.png](https:\/\/images.loseitblog.com\/images\/LI-HP-Icons-LOSE-WEIGHT-11-800x800.png?w=1920)\n\nLose Weight\n\nReach your goals and continue to set new ones for a happier, healthier you\\!\n\n[Start your weight loss journey](https:\/\/loseit.com\/sign-up?utm_source=li&utm_medium=articles&utm_campaign=mobilizing-promo&utm_content=nul)\n\nAdvertisement\n\n[![Lose It\\!](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Lose It\\!](https:\/\/images.loseitblog.com\/images\/Logo_LI.png?w=350)](https:\/\/www.loseit.com\/articles\/)\n\n- [Home](https:\/\/www.loseit.com\/articles\/)\n- [Weight Loss](https:\/\/www.loseit.com\/articles\/weight-loss\/all-articles\/)\n- [Nutrition & Diet](https:\/\/www.loseit.com\/articles\/nutrition-and-diet\/all-articles\/)\n- [Recipes & Cooking](https:\/\/www.loseit.com\/articles\/recipes-and-cooking\/all-articles\/)\n- [Exercise & Fitness](https:\/\/www.loseit.com\/articles\/exercise-and-fitness\/all-articles\/)\n- [Lifestyle & Mindset](https:\/\/www.loseit.com\/articles\/lifestyle-and-mindset\/all-articles\/)\n\n- [Help Center](https:\/\/help.loseit.com\/hc\/en-us)\n- [How It Works](https:\/\/loseit.com\/how-it-works\/)\n- [Premium](https:\/\/loseit.com\/how-it-works\/#premium)\n- [Share Your Story](https:\/\/form.jotform.com\/73193773308159)\n- [Accessibility Statement](https:\/\/loseit.com\/accessibility-statement\/)\n- [Do Not Sell My Personal Information](https:\/\/loseit.com\/ccpa-privacy-policy\/)\n- [Privacy Policy](https:\/\/loseit.com\/privacy\/)\n- [Terms of Service](https:\/\/loseit.com\/terms\/)\n- [Consumer Health Data Privacy Policy](https:\/\/www.loseit.com\/privacy\/#consumer-health-data-privacy)\n\n- [About Us](https:\/\/loseit.com\/about\/)\n- [Editorial Policy](https:\/\/www.loseit.com\/articles\/editorial-policy\/)\n- [Careers](https:\/\/loseit.com\/jobs\/)\n- [Partners & Press](https:\/\/loseit.com\/partners\/)\n- [Contact Us](https:\/\/help.loseit.com\/hc\/en-us\/requests\/new)\n- [Help Center](https:\/\/help.loseit.com\/hc\/en-us)\n\nAdChoices\n![adchoice](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![adchoice](https:\/\/assets.loseitblog.com\/public\/svgs\/adchoices.svg?w=1920)\n\nGET THE APP\n\n[![Download on the App Store](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Download on the App Store](https:\/\/tools.applemediaservices.com\/api\/badges\/download-on-the-app-store\/black\/en-us?size=250x83&amp%3BreleaseDate=1227225600&w=256)](https:\/\/loseit.sng.link\/Ads36\/i3kt\/dqng)\n\n[![Get it on Google Play](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Get it on Google Play](https:\/\/play.google.com\/intl\/en_us\/badges\/static\/images\/badges\/en_badge_web_generic.png?w=350)](https:\/\/loseit.sng.link\/Ads36\/i3kt\/dqng)\n\nBECOME A MEMBER OR LOG IN\n\n[GET STARTED](https:\/\/loseit.sng.link\/Ads36\/i3kt\/dqng)\n\n![https:\/\/images.loseitblog.com\/images\/Logo\\_LI.png](https:\/\/images.loseitblog.com\/images\/Logo_LI.png?w=256)\n\nNEWSLETTER\n\nFind the Secret Ingredient to a Healthier You\n\nBy subscribing you agree to the [Terms of Use](https:\/\/www.loseit.com\/terms\/) and [Privacy Policy](https:\/\/loseit.com\/privacy\/).\n\n![Newsletter](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)\n\n![Newsletter](https:\/\/assets.loseitblog.com\/public\/images\/newsletter\/newsletter-default-image.png?w=1920&q=100)\n\nA PROPERTY OF\n\n[![Everyday Health](data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Everyday Health](https:\/\/image-api.migraineagain.com\/images\/everydayhealth-group-logo.png?w=256)](https:\/\/www.everydayhealthgroup.com\/)\n\nMore From Everyday Health:[Everyday Health](https:\/\/www.everydayhealth.com\/)[Everyday Health Care](https:\/\/care.everydayhealth.com\/)[Castle Connolly Top Doctors](https:\/\/www.castleconnolly.com\/)[DailyOM](https:\/\/www.dailyom.com\/)[Diabetes Daily](https:\/\/www.diabetesdaily.com\/)[Migraine Again](https:\/\/www.migraineagain.com\/)\n\n© 2008-2026 FitNow, Inc., a Ziff Davis company. Lose It! is among the federally registered trademarks of FitNow, Inc. and may not be used by third parties without explicit permission.","attrs_readable_markdown":"This HIIT sequence designed by Bonnie Micheli and Tracy Roemer, cofounders and trainers at [Shred415](https:\/\/shred415.com\/about-shred415\/) in Chicago, can help you get started.\n\n## The Warm-Up\nYour warm-up should consist of three to five minutes of easy cardio and dynamic stretching. You can start by doing 30 seconds of each of these exercises in any order:\n\n### **1\\. Downward-Facing Dog to Plank to Upward-Facing Dog‌**\n- Begin in Downward-Facing Dog, balancing on your hands and toes in an inverted V position.\n- Lower your hips into a plank.\n- Bend your elbows to lower your body to hover above the ground, then press into Upward-Facing Dog with arms straight and chest pressing forward.\n- Raise your hips to the sky to return to Downward-Facing Dog.\n\nModify this pose if needed by lowering your knees to the floor in the plank and Upward-Facing Dog positions.\n\n### **2\\. Lunge‌**\n- Stand with your feet hip-distance apart.\n- Step forward with your right leg.\n- Bend both knees and lower your body until both knees form 90-degree angles and your left knee hovers above the floor.\n- Return to standing and repeat on the other side. Alternate legs with each rep.\n### **3\\. Butt Kick‌**\n- Stand up straight and tall.\n- Bend your right knee, kicking your right heel up toward your glutes while keeping your thighs together, and quickly return your foot to the floor.\n- Switch sides and continue alternating legs.\n\nThis is a quick movement, like a flick. Switch quickly between legs and don't hold your feet at the top.\n\n### **4\\. March in Place‌**\n- Walk or march in place with your elbows bent at a 90-degree angle.\n- As you raise each foot, move the opposite arm forward as if you're marching.\n## The Workout\nDofive minutes of cardio on a treadmill, pushing yourself to increase the pace and incline at each one-minute interval. If you don't have access to a treadmill, head outdoors and plan your route so you encounter some slight inclines along the way.\n\nDoeach exercise for one minute, with a 30-second break in-between.\n\n### 1\\. Glute Bridge‌\n- Start by lying on your back with knees bent and arms at your sides.\n- Keep your abs tight and press into your feet, upper back, and arms to lift your hips off the ground.\n- Pause and hold for one second before lowering back down.\n### **2\\. Bird-Dog Reach and Crunch‌**\n- Start on all fours with your knees under your hips and hands under shoulders.\n- Extend your right arm forward and left leg behind you.\n- Crunch inward so your right elbow and left knee touch.\n- Extend back out.\n- Do 30 seconds on one side before switching to the left arm and right leg for 30 seconds.\n### **3\\. Forearm Plank Hold‌**\n- Start by lying on your stomach, then lift your body so only your forearms and toes are touching the ground.\n- Hold for up to a minute, keeping your back as flat as possible.\n### **4\\. Sit-Up With Cross-Body Punches‌**\n- Lie on your back with knees bent and hands behind your head.\n- Engage your abs and sit up to bring your chest toward your thighs.\n- At the top, punch right, then punch left.\n### **5\\. Forearm Side Plank Hold‌**\n- Lie on your right side, supporting yourself with your right forearm on the ground. Maintain straight alignment of your body, as if your entire backside were pressed against a wall.\n- Lift up so that you're balancing on your feet and forearm. (Modify by dropping your bottom knee or both knees to the ground.)\n- Do one minute on each side, resting for 30 seconds in-between.\n### **6\\. Reverse Lunge‌**\n- Stand upright, then step back with your right foot.\n- Bend both knees to 90 degrees.\n- Step your right foot back to standing.\n- Continue moving the right leg for 30 seconds, then the left leg for 30 seconds.\n### **7\\. Downward-Facing Dog to Push-Up‌**\n- Begin with your legs hip-distance apart and your hands on the ground in front of you so your body forms an inverted V.\n- Lower your hips toward the floor into a plank. Drop to your knees if you want a modification.\n- Bend your elbows to lower your chest to the floor.\n- Straighten your arms, then press your hips back up to the starting position.\n### **8\\. Squat‌**\n- Stand straight, then hinge your hips and bend your knees to sit back like you would into a chair.\n- Stop when your thighs are parallel to the floor, keeping your knees behind your toes.\n- Use your legs to push you back up to standing.\n### **9\\. Low-Impact Burpee‌**\n- Stand with your feet hip-distance apart.\n- Bend your legs and squat, placing your hands on the ground in front of you.\n- Keeping your shoulders directly over your hands, step back one foot at a time to end up in a plank.\n- Step forward one foot at a time.\n- Stand up as you raise your arms overhead.\n## The Cooldown\nOnce you've finished your workout, do three to five minutes of light cardio and static stretching. Include the stretches below, holding each for 30 seconds.\n\n### **1\\. Quad Stretch‌**\n- Lift your right foot as if you're doing a butt kick, and catch it with your hand. Place your opposite hand on a wall or chair for support if you need to, or reach it into the air. You should feel a stretch down the front of your thigh.\n- Hold the stretch for 30 seconds, keeping your knee down.\n- Release and switch legs.\n### **2\\. Runner’s Calf Stretch‌**\n- Place your hands on a wall in front of you, arms out straight.\n- Step one leg forward and bend your front knee, keeping your back leg straight.\n- Lean in until you feel a stretch in your back leg.\n- Hold for 30 seconds.\n- Return to standing and switch legs.\n### **3\\. Overhead Triceps Stretch‌**\n- Raise your left arm straight up, keeping your shoulders down.\n- Bend your elbow, dropping your left hand behind your head.\n- Use your right arm to hold your left elbow and stretch for 30 seconds, deepening the stretch without pulling.\n- Straighten both arms and switch sides.\n### **4\\. Forward Fold‌**\n- Stand straight with your legs together, then fold forward from your hips.\n- Slowly roll up, one vertebrae at a time, beginning at your hips and raising your neck and head last.\n## The Wrap-Up\nMuscle loss is a part of aging, but it’s possible to stay strong by doing regular cardio and strength-training exercises. High-intensity interval training (HIIT) workouts in particular can build muscle and improve your overall fitness. It’s a good idea to consult with a healthcare professional before starting a new exercise program. That’s especially important if you have a heart condition, any other chronic conditions, or are injured or recovering from an injury.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

6 hours ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.loseit.com/articles/hiit-workout-over-50/
Last Crawled	2026-04-07 23:20:26 (6 hours ago)
First Indexed	2025-09-10 10:54:58 (6 months ago)
HTTP Status Code	200
Meta Title	A 20-Minute Beginner HIIT Workout for People Over 50
Meta Description	When it comes to exercising, it's never too late to start. Try this HIIT workout to kickstart a whole new healthy lifestyle after 50.
Meta Canonical	null
Boilerpipe Text	This HIIT sequence designed by Bonnie Micheli and Tracy Roemer, cofounders and trainers at Shred415 in Chicago, can help you get started. The Warm-Up Your warm-up should consist of three to five minutes of easy cardio and dynamic stretching. You can start by doing 30 seconds of each of these exercises in any order: 1. Downward-Facing Dog to Plank to Upward-Facing Dog‌ Begin in Downward-Facing Dog, balancing on your hands and toes in an inverted V position. Lower your hips into a plank. Bend your elbows to lower your body to hover above the ground, then press into Upward-Facing Dog with arms straight and chest pressing forward. Raise your hips to the sky to return to Downward-Facing Dog. Modify this pose if needed by lowering your knees to the floor in the plank and Upward-Facing Dog positions. 2. Lunge‌ Stand with your feet hip-distance apart. Step forward with your right leg. Bend both knees and lower your body until both knees form 90-degree angles and your left knee hovers above the floor. Return to standing and repeat on the other side. Alternate legs with each rep. 3. Butt Kick‌ Stand up straight and tall. Bend your right knee, kicking your right heel up toward your glutes while keeping your thighs together, and quickly return your foot to the floor. Switch sides and continue alternating legs. This is a quick movement, like a flick. Switch quickly between legs and don't hold your feet at the top. 4. March in Place‌ Walk or march in place with your elbows bent at a 90-degree angle. As you raise each foot, move the opposite arm forward as if you're marching. The Workout Do five minutes of cardio on a treadmill, pushing yourself to increase the pace and incline at each one-minute interval. If you don't have access to a treadmill, head outdoors and plan your route so you encounter some slight inclines along the way. Do each exercise for one minute, with a 30-second break in-between. 1. Glute Bridge‌ Start by lying on your back with knees bent and arms at your sides. Keep your abs tight and press into your feet, upper back, and arms to lift your hips off the ground. Pause and hold for one second before lowering back down. 2. Bird-Dog Reach and Crunch‌ Start on all fours with your knees under your hips and hands under shoulders. Extend your right arm forward and left leg behind you. Crunch inward so your right elbow and left knee touch. Extend back out. Do 30 seconds on one side before switching to the left arm and right leg for 30 seconds. 3. Forearm Plank Hold‌ Start by lying on your stomach, then lift your body so only your forearms and toes are touching the ground. Hold for up to a minute, keeping your back as flat as possible. 4. Sit-Up With Cross-Body Punches‌ Lie on your back with knees bent and hands behind your head. Engage your abs and sit up to bring your chest toward your thighs. At the top, punch right, then punch left. 5. Forearm Side Plank Hold‌ Lie on your right side, supporting yourself with your right forearm on the ground. Maintain straight alignment of your body, as if your entire backside were pressed against a wall. Lift up so that you're balancing on your feet and forearm. (Modify by dropping your bottom knee or both knees to the ground.) Do one minute on each side, resting for 30 seconds in-between. 6. Reverse Lunge‌ Stand upright, then step back with your right foot. Bend both knees to 90 degrees. Step your right foot back to standing. Continue moving the right leg for 30 seconds, then the left leg for 30 seconds. 7. Downward-Facing Dog to Push-Up‌ Begin with your legs hip-distance apart and your hands on the ground in front of you so your body forms an inverted V. Lower your hips toward the floor into a plank. Drop to your knees if you want a modification. Bend your elbows to lower your chest to the floor. Straighten your arms, then press your hips back up to the starting position. 8. Squat‌ Stand straight, then hinge your hips and bend your knees to sit back like you would into a chair. Stop when your thighs are parallel to the floor, keeping your knees behind your toes. Use your legs to push you back up to standing. 9. Low-Impact Burpee‌ Stand with your feet hip-distance apart. Bend your legs and squat, placing your hands on the ground in front of you. Keeping your shoulders directly over your hands, step back one foot at a time to end up in a plank. Step forward one foot at a time. Stand up as you raise your arms overhead. The Cooldown Once you've finished your workout, do three to five minutes of light cardio and static stretching. Include the stretches below, holding each for 30 seconds. 1. Quad Stretch‌ Lift your right foot as if you're doing a butt kick, and catch it with your hand. Place your opposite hand on a wall or chair for support if you need to, or reach it into the air. You should feel a stretch down the front of your thigh. Hold the stretch for 30 seconds, keeping your knee down. Release and switch legs. 2. Runner’s Calf Stretch‌ Place your hands on a wall in front of you, arms out straight. Step one leg forward and bend your front knee, keeping your back leg straight. Lean in until you feel a stretch in your back leg. Hold for 30 seconds. Return to standing and switch legs. 3. Overhead Triceps Stretch‌ Raise your left arm straight up, keeping your shoulders down. Bend your elbow, dropping your left hand behind your head. Use your right arm to hold your left elbow and stretch for 30 seconds, deepening the stretch without pulling. Straighten both arms and switch sides. 4. Forward Fold‌ Stand straight with your legs together, then fold forward from your hips. Slowly roll up, one vertebrae at a time, beginning at your hips and raising your neck and head last. The Wrap-Up Muscle loss is a part of aging, but it’s possible to stay strong by doing regular cardio and strength-training exercises. High-intensity interval training (HIIT) workouts in particular can build muscle and improve your overall fitness. It’s a good idea to consult with a healthcare professional before starting a new exercise program. That’s especially important if you have a heart condition, any other chronic conditions, or are injured or recovering from an injury.
Markdown	![menu](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![menu](https://assets.loseitblog.com/public/svgs/menu.svg?w=1920) [![Lose It\!](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Lose It\!](https://images.loseitblog.com/images/Logo_LI.png?w=350)](https://www.loseit.com/articles/) [Weight Loss](https://www.loseit.com/articles/weight-loss/all-articles/ "Weight Loss") ### Weight Loss Get expert advice and member motivation to guide you on a successful weight loss journey. [Learn More](https://www.loseit.com/articles/weight-loss/all-articles/) [The Weight Loss Journey](https://www.loseit.com/articles/weight-loss/the-weight-loss-journey/all-articles/ "The Weight Loss Journey") [Getting Started](https://www.loseit.com/articles/weight-loss/the-weight-loss-journey/getting-started/all-articles/) [The Day-to-Day](https://www.loseit.com/articles/weight-loss/the-weight-loss-journey/the-day-to-day/all-articles/) [Moving Through a Plateau](https://www.loseit.com/articles/weight-loss/the-weight-loss-journey/moving-through-a-plateau/all-articles/) [Maintaining](https://www.loseit.com/articles/weight-loss/the-weight-loss-journey/maintaining/all-articles/) [Your Body & Weight Loss](https://www.loseit.com/articles/weight-loss/the-weight-loss-journey/your-body-and-weight-loss/all-articles/) [Making Weight Loss Work for You](https://www.loseit.com/articles/weight-loss/the-weight-loss-journey/making-weight-loss-work-for-you/all-articles/) [Weight Loss Drugs](https://www.loseit.com/articles/weight-loss/the-weight-loss-journey/weight-loss-drugs/all-articles/) [Member Inspiration](https://www.loseit.com/articles/weight-loss/member-inspiration/all-articles/ "Member Inspiration") [10–50 Pounds Lost](https://www.loseit.com/articles/weight-loss/member-inspiration/10-50-lbs-lost/all-articles/) [50–100 Pounds Lost](https://www.loseit.com/articles/weight-loss/member-inspiration/50-100-lbs-lost/all-articles/) [100+ Pounds Lost](https://www.loseit.com/articles/weight-loss/member-inspiration/100-lbs-lost/all-articles/) [Using Lose It\!](https://www.loseit.com/articles/weight-loss/using-loseit/all-articles/ "Using Lose It!") [General Usage](https://www.loseit.com/articles/weight-loss/using-loseit/general-usage/all-articles/) [Columns](https://www.loseit.com/columns/ask-an-rd/ "Ask an RD") [Ask an RD](https://www.loseit.com/columns/ask-an-rd/) [Nutrition & Diet](https://www.loseit.com/articles/nutrition-and-diet/all-articles/ "Nutrition & Diet") ### Nutrition & Diet Understand what makes food nutritious, find eating patterns that nourish you, and make smarter meal choices. [Learn More](https://www.loseit.com/articles/nutrition-and-diet/all-articles/) [Diets](https://www.loseit.com/articles/nutrition-and-diet/diets/all-articles/ "Diets ") [Low-Calorie Diets](https://www.loseit.com/articles/nutrition-and-diet/diets/low-calorie-diets/all-articles/) [Whole-Food Diets](https://www.loseit.com/articles/nutrition-and-diet/diets/whole-food-diets/all-articles/) [Plant-Based Diets](https://www.loseit.com/articles/nutrition-and-diet/diets/plant-based-diet/all-articles/) [Carb-Conscious Diets](https://www.loseit.com/articles/nutrition-and-diet/diets/carb-conscious-diets/all-articles/) [Time-Based Eating](https://www.loseit.com/articles/nutrition-and-diet/diets/time-based-eating/all-articles/) [High-Protein Diets](https://www.loseit.com/articles/nutrition-and-diet/diets/high-protein-diets/all-articles/) [Hormones & Diet](https://www.loseit.com/articles/nutrition-and-diet/diets/hormones-diet/all-articles/) [Balanced Diets](https://www.loseit.com/articles/nutrition-and-diet/diets/balanced-diets/all-articles/) [Diet Trends](https://www.loseit.com/articles/nutrition-and-diet/diets/diet-trends/all-articles/) [Dining Out](https://www.loseit.com/articles/nutrition-and-diet/dining-out/all-articles/ "Dining Out") [Dining-Out Strategies](https://www.loseit.com/articles/nutrition-and-diet/dining-out/dining-out-strategies/all-articles/) [On-the-Go Picks](https://www.loseit.com/articles/nutrition-and-diet/dining-out/on-the-go-picks/all-articles/) [Nutrients](https://www.loseit.com/articles/nutrition-and-diet/nutrients/all-articles/ "Nutrients") [Protein](https://www.loseit.com/articles/nutrition-and-diet/nutrients/protein/all-articles/) [Carbohydrates](https://www.loseit.com/articles/nutrition-and-diet/nutrients/carbohydrates/all-articles/) [Fats](https://www.loseit.com/articles/nutrition-and-diet/nutrients/fats/all-articles/) [Vitamins, Minerals & Supplements](https://www.loseit.com/articles/nutrition-and-diet/nutrients/vitamins-minerals-supplements/all-articles/) [Other Nutrients](https://www.loseit.com/articles/nutrition-and-diet/nutrients/other-nutrients/all-articles/) [Food Groups](https://www.loseit.com/articles/nutrition-and-diet/food-groups/all-articles/ "Food Groups") [Grains](https://www.loseit.com/articles/nutrition-and-diet/food-groups/grains/all-articles/) [Meats & Seafood](https://www.loseit.com/articles/nutrition-and-diet/food-groups/meats-seafood/all-articles/) [Beans, Lentils & Legumes](https://www.loseit.com/articles/nutrition-and-diet/food-groups/beans-lentils-legumes/all-articles/) [Nuts & Seeds](https://www.loseit.com/articles/nutrition-and-diet/food-groups/nuts-seeds/all-articles/) [Fruits](https://www.loseit.com/articles/nutrition-and-diet/food-groups/fruits/all-articles/) [Vegetables](https://www.loseit.com/articles/nutrition-and-diet/food-groups/vegetables/all-articles/) [Dairy](https://www.loseit.com/articles/nutrition-and-diet/food-groups/dairy/all-articles/) [Beverages](https://www.loseit.com/articles/nutrition-and-diet/food-groups/beverages/all-articles/) [Recipes & Cooking](https://www.loseit.com/articles/recipes-and-cooking/all-articles/ "Recipes & Cooking") ### Recipes & Cooking Discover new, inspiring ways to prepare the foods you love. [Learn More](https://www.loseit.com/articles/recipes-and-cooking/all-articles/) [Recipes](https://www.loseit.com/articles/recipes-and-cooking/recipes/all-articles/ "Recipes") [Breakfast](https://www.loseit.com/articles/recipes-and-cooking/recipes/breakfast/all-articles/) [Lunch & Dinner](https://www.loseit.com/articles/recipes-and-cooking/recipes/lunch-dinner/all-articles/) [Snacks](https://www.loseit.com/articles/recipes-and-cooking/recipes/snacks/all-articles/) [Dessert](https://www.loseit.com/articles/recipes-and-cooking/recipes/dessert/all-articles/) [Drinks](https://www.loseit.com/articles/recipes-and-cooking/recipes/drinks/all-articles/) [Cooking](https://www.loseit.com/articles/recipes-and-cooking/cooking/all-articles/ "Cooking") [Meal Prep](https://www.loseit.com/articles/recipes-and-cooking/cooking/meal-prep/all-articles/) [Simple Swaps](https://www.loseit.com/articles/recipes-and-cooking/cooking/simple-swaps/all-articles/) [Kitchen Staples](https://www.loseit.com/articles/recipes-and-cooking/cooking/kitchen-staples/all-articles/) [Cooking Basics](https://www.loseit.com/articles/recipes-and-cooking/cooking/cooking-basics/all-articles/) [Meal Plans](https://www.loseit.com/articles/recipes-and-cooking/cooking/meal-plans/all-articles/) [Exercise & Fitness](https://www.loseit.com/articles/exercise-and-fitness/all-articles/ "Exercise & Fitness") ### Exercise & Fitness Learn the “how” and “why” behind movement, from small daily activities to intentional workouts. [Learn More](https://www.loseit.com/articles/exercise-and-fitness/all-articles/) [Workouts](https://www.loseit.com/articles/exercise-and-fitness/workouts/all-articles/ "Workouts") [Beginner Workouts](https://www.loseit.com/articles/exercise-and-fitness/workouts/beginner-workouts/all-articles/) [Low-Impact](https://www.loseit.com/articles/exercise-and-fitness/workouts/low-impact/all-articles/) [Upper Body](https://www.loseit.com/articles/exercise-and-fitness/workouts/upper-body/all-articles/) [Lower Body](https://www.loseit.com/articles/exercise-and-fitness/workouts/lower-body/all-articles/) [Core](https://www.loseit.com/articles/exercise-and-fitness/workouts/core/all-articles/) [Full Body](https://www.loseit.com/articles/exercise-and-fitness/workouts/full-body/all-articles/) [Cardio](https://www.loseit.com/articles/exercise-and-fitness/workouts/cardio/all-articles/) [Yoga & Stretching](https://www.loseit.com/articles/exercise-and-fitness/workouts/yoga-stretching/all-articles/) [Ways to Move](https://www.loseit.com/articles/exercise-and-fitness/ways-to-move/all-articles/ "Ways to Move") [Move More Tips](https://www.loseit.com/articles/exercise-and-fitness/ways-to-move/move-more-tips/all-articles/) [Exercise & Weight Loss](https://www.loseit.com/articles/exercise-and-fitness/ways-to-move/exercise-weight-loss/all-articles/) [Exercise How-Tos](https://www.loseit.com/articles/exercise-and-fitness/ways-to-move/exercise-how-tos/all-articles/) [Movement Basics](https://www.loseit.com/articles/exercise-and-fitness/ways-to-move/movement-basics/all-articles/) [Lifestyle & Mindset](https://www.loseit.com/articles/lifestyle-and-mindset/all-articles/ "Lifestyle & Mindset") ### Lifestyle & Mindset Improve your emotional and mental health to support your body’s transformation. [Learn More](https://www.loseit.com/articles/lifestyle-and-mindset/all-articles/) [Healthy Habits](https://www.loseit.com/articles/lifestyle-and-mindset/healthy-habits/all-articles/ "Healthy Habits") [The Art of Habit Formation](https://www.loseit.com/articles/lifestyle-and-mindset/healthy-habits/the-art-of-habit-formation/all-articles/) [Long-Term Behavior Change](https://www.loseit.com/articles/lifestyle-and-mindset/healthy-habits/long-term-behavior-change/all-articles/) [Emotional Wellness](https://www.loseit.com/articles/lifestyle-and-mindset/emotional-wellness/all-articles/ "Emotional Wellness") [Stress](https://www.loseit.com/articles/lifestyle-and-mindset/emotional-wellness/stress/all-articles/) [Sleep](https://www.loseit.com/articles/lifestyle-and-mindset/emotional-wellness/sleep/all-articles/) [Self-Care](https://www.loseit.com/articles/lifestyle-and-mindset/emotional-wellness/self-care/all-articles/) [Emotional Health](https://www.loseit.com/articles/lifestyle-and-mindset/emotional-health/all-articles/ "Emotional Health") [Your Relationship With Food](https://www.loseit.com/articles/lifestyle-and-mindset/emotional-health/your-relationship-with-food/all-articles/) [Weight Loss Psychology](https://www.loseit.com/articles/lifestyle-and-mindset/emotional-health/weight-loss-psychology/all-articles/) [Eating & Behavioral Challenges](https://www.loseit.com/articles/lifestyle-and-mindset/emotional-health/eating-behavioral-challenges/all-articles/) [Search](https://www.loseit.com/search) Newsletter [Search](https://www.loseit.com/search) Newsletter [Sign Up](https://loseit.sng.link/Ads36/i3kt/dqng) Advertisement [Exercise & Fitness](https://www.loseit.com/articles/exercise-and-fitness/all-articles/) [Workouts](https://www.loseit.com/articles/exercise-and-fitness/workouts/all-articles/) # Over 50? Stay Strong With This Beginner HIIT Workout Muscle loss is an inevitable part of aging, but this workout can help you stay strong. ![Cara Stevens](https://images.loseitblog.com/images/11bb0479af32aa9af1b6/LS/754c9c0b15654efb843cd5a715968868?w=1920) ByCara Stevens, RYT-200 [![Reyna Franco Image](https://images.loseitblog.com/images/ReynaFranco.jpg?w=1920)](https://www.loseit.com/author/reyna-franco/) Expert Reviewed by[Reyna Franco, MS, RDN, CSSD](https://www.loseit.com/author/reyna-franco/) Updated on August 25, 2025 Updated on August 25, 2025 Jump to Topics (0) ![man on floor in the process of doing cross body crunches](https://images.loseitblog.com/images/beginner-hiit-workout-people-over-50-alt-1440x810.jpg?w=1920) You can start a new workout routine at any age. Getty Images At 50, the changes in body composition, metabolism, resilience, and overall health that started in your thirties start to pick up speed. \[1\] [Lose It! Verified Source](https://www.loseit.com/articles/editorial-policy/) Frontiers in Public Health. Age- and sex-specific normative values for muscle mass parameters in 18,625 Brazilian adults. [View Source](https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1287994/full) This can be the perfect time to implement healthy changes. While muscle loss is an inevitable side effect of aging, we're not powerless against it. Strength training in particular, along with eating enough protein and a healthy diet in general, can go a long way to preserve and increase muscle mass. \[2\] [Lose It! Verified Source](https://www.loseit.com/articles/editorial-policy/) The Ohio State University. Preventing muscle loss as we age. [View Source](https://health.osu.edu/wellness/exercise-and-nutrition/preventing-muscle-loss-as-we-age) High-intensity interval training (HIIT) may seem like a younger person's workout, but as with any exercise program, it's never too late to start. Research shows that high-intensity exercises can boost memory performance in adults over 60 even more than moderate workouts. \[3\] [Lose It! Verified Source](https://www.loseit.com/articles/editorial-policy/) Applied Physiology, Nutrition, and Metabolism‌. The effects of aerobic exercise intensity on memory in older adults. [View Source](https://pubmed.ncbi.nlm.nih.gov/31665610/) To get the most out of any HIIT workout, aim to get your heart rate up to 85 to 95 percent of its maximum. The talk test can help you know how vigorously you're exercising: If you’re doing moderate-intensity activity, you can talk but not sing during the activity. If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. \[4\] [Lose It! Verified Source](https://www.loseit.com/articles/editorial-policy/) Centers for Disease Control and Prevention. Measuring Physical Activity Intensity. [View Source](https://www.cdc.gov/physicalactivity/basics/measuring/index.html) This HIIT sequence designed by Bonnie Micheli and Tracy Roemer, cofounders and trainers at [Shred415](https://shred415.com/about-shred415/) in Chicago, can help you get started. ## The Warm-Up Your warm-up should consist of three to five minutes of easy cardio and dynamic stretching. You can start by doing 30 seconds of each of these exercises in any order: ### 1\. Downward-Facing Dog to Plank to Upward-Facing Dog‌ - Begin in Downward-Facing Dog, balancing on your hands and toes in an inverted V position. - Lower your hips into a plank. - Bend your elbows to lower your body to hover above the ground, then press into Upward-Facing Dog with arms straight and chest pressing forward. - Raise your hips to the sky to return to Downward-Facing Dog. Modify this pose if needed by lowering your knees to the floor in the plank and Upward-Facing Dog positions. ### 2\. Lunge‌ - Stand with your feet hip-distance apart. - Step forward with your right leg. - Bend both knees and lower your body until both knees form 90-degree angles and your left knee hovers above the floor. - Return to standing and repeat on the other side. Alternate legs with each rep. ### 3\. Butt Kick‌ - Stand up straight and tall. - Bend your right knee, kicking your right heel up toward your glutes while keeping your thighs together, and quickly return your foot to the floor. - Switch sides and continue alternating legs. This is a quick movement, like a flick. Switch quickly between legs and don't hold your feet at the top. ### 4\. March in Place‌ - Walk or march in place with your elbows bent at a 90-degree angle. - As you raise each foot, move the opposite arm forward as if you're marching. ## The Workout Dofive minutes of cardio on a treadmill, pushing yourself to increase the pace and incline at each one-minute interval. If you don't have access to a treadmill, head outdoors and plan your route so you encounter some slight inclines along the way. Doeach exercise for one minute, with a 30-second break in-between. ### 1\. Glute Bridge‌ - Start by lying on your back with knees bent and arms at your sides. - Keep your abs tight and press into your feet, upper back, and arms to lift your hips off the ground. - Pause and hold for one second before lowering back down. ### 2\. Bird-Dog Reach and Crunch‌ - Start on all fours with your knees under your hips and hands under shoulders. - Extend your right arm forward and left leg behind you. - Crunch inward so your right elbow and left knee touch. - Extend back out. - Do 30 seconds on one side before switching to the left arm and right leg for 30 seconds. ### 3\. Forearm Plank Hold‌ - Start by lying on your stomach, then lift your body so only your forearms and toes are touching the ground. - Hold for up to a minute, keeping your back as flat as possible. ### 4\. Sit-Up With Cross-Body Punches‌ - Lie on your back with knees bent and hands behind your head. - Engage your abs and sit up to bring your chest toward your thighs. - At the top, punch right, then punch left. ### 5\. Forearm Side Plank Hold‌ - Lie on your right side, supporting yourself with your right forearm on the ground. Maintain straight alignment of your body, as if your entire backside were pressed against a wall. - Lift up so that you're balancing on your feet and forearm. (Modify by dropping your bottom knee or both knees to the ground.) - Do one minute on each side, resting for 30 seconds in-between. ### 6\. Reverse Lunge‌ - Stand upright, then step back with your right foot. - Bend both knees to 90 degrees. - Step your right foot back to standing. - Continue moving the right leg for 30 seconds, then the left leg for 30 seconds. ### 7\. Downward-Facing Dog to Push-Up‌ - Begin with your legs hip-distance apart and your hands on the ground in front of you so your body forms an inverted V. - Lower your hips toward the floor into a plank. Drop to your knees if you want a modification. - Bend your elbows to lower your chest to the floor. - Straighten your arms, then press your hips back up to the starting position. ### 8\. Squat‌ - Stand straight, then hinge your hips and bend your knees to sit back like you would into a chair. - Stop when your thighs are parallel to the floor, keeping your knees behind your toes. - Use your legs to push you back up to standing. ### 9\. Low-Impact Burpee‌ - Stand with your feet hip-distance apart. - Bend your legs and squat, placing your hands on the ground in front of you. - Keeping your shoulders directly over your hands, step back one foot at a time to end up in a plank. - Step forward one foot at a time. - Stand up as you raise your arms overhead. ## The Cooldown Once you've finished your workout, do three to five minutes of light cardio and static stretching. Include the stretches below, holding each for 30 seconds. ### 1\. Quad Stretch‌ - Lift your right foot as if you're doing a butt kick, and catch it with your hand. Place your opposite hand on a wall or chair for support if you need to, or reach it into the air. You should feel a stretch down the front of your thigh. - Hold the stretch for 30 seconds, keeping your knee down. - Release and switch legs. ### 2\. Runner’s Calf Stretch‌ - Place your hands on a wall in front of you, arms out straight. - Step one leg forward and bend your front knee, keeping your back leg straight. - Lean in until you feel a stretch in your back leg. - Hold for 30 seconds. - Return to standing and switch legs. ### 3\. Overhead Triceps Stretch‌ - Raise your left arm straight up, keeping your shoulders down. - Bend your elbow, dropping your left hand behind your head. - Use your right arm to hold your left elbow and stretch for 30 seconds, deepening the stretch without pulling. - Straighten both arms and switch sides. ### 4\. Forward Fold‌ - Stand straight with your legs together, then fold forward from your hips. - Slowly roll up, one vertebrae at a time, beginning at your hips and raising your neck and head last. ## The Wrap-Up Muscle loss is a part of aging, but it’s possible to stay strong by doing regular cardio and strength-training exercises. High-intensity interval training (HIIT) workouts in particular can build muscle and improve your overall fitness. It’s a good idea to consult with a healthcare professional before starting a new exercise program. That’s especially important if you have a heart condition, any other chronic conditions, or are injured or recovering from an injury. Editorial Sources and Fact Checking Lose It! follows strict sourcing guidelines to ensure the accuracy and recency of its content, as outlined in our [editorial policy.](https://www.loseit.com/articles/editorial-policy/) We use only trustworthy sources, including peer-reviewed research, certified health and weight loss experts, people with lived experience, and information from top institutions. Sources - Coelho-Júnior HJ et al. Age- and sex-specific normative values for muscle mass parameters in 18,625 Brazilian adults. [Frontiers in Public Health.](https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1287994/full) January 2, 2024. - Vavrek K. Preventing muscle loss as we age. [The Ohio State University.](https://health.osu.edu/wellness/exercise-and-nutrition/preventing-muscle-loss-as-we-age) October 24, 2024. - Kovacevic A et al. The effects of aerobic exercise intensity on memory in older adults. [Applied Physiology, Nutrition, and Metabolism‌.](https://pubmed.ncbi.nlm.nih.gov/31665610/) June 2020. - Measuring Physical Activity Intensity. [Centers for Disease Control and Prevention.](https://www.cdc.gov/physicalactivity/basics/measuring/index.html) June 3, 2022. Show Less ![https://images.loseitblog.com/images/a14ab4f34bcf251c57ca/LS/754c9c0b15654efb843cd5a715968868](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/a14ab4f34bcf251c57ca/LS/754c9c0b15654efb843cd5a715968868](https://images.loseitblog.com/images/11bb0479af32aa9af1b6/LS/754c9c0b15654efb843cd5a715968868?w=1920) Cara Stevens, RYT-200 Cara J. Stevens is a freelance writer living in Los Angeles. She splits her time between writing children's books and covering popular health and lifestyle topics online and in print. Learn more at carajstevens.com. ![https://images.loseitblog.com/images/ReynaFranco.jpg](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/ReynaFranco.jpg](https://images.loseitblog.com/images/ReynaFranco.jpg?w=1920) Reyna Franco, MS, RDN, CSSD Reyna Franco is a registered dietitian-nutritionist, certified specialist in sports dietetics, certified personal trainer, and a diplomate of the American College of Lifestyle Medicine. [View all posts by Reyna Franco](https://www.loseit.com/author/reyna-franco/) Advertisement ![https://images.loseitblog.com/images/Logo\_LI.png](https://images.loseitblog.com/images/Logo_LI.png?w=256) NEWSLETTER Find the Secret Ingredient to a Healthier You Get expert-backed tips on eating, exercising, logging, and more to support every step of your weight loss journey. By subscribing you agree to the [Terms of Use](https://www.loseit.com/terms/) and [Privacy Policy](https://loseit.com/privacy/). ![Newsletter](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Newsletter](https://assets.loseitblog.com/public/images/newsletter/newsletter-default-image.png?w=1920&q=100) The Latest in[Workouts](https://www.loseit.com/articles/exercise-and-fitness/workouts/all-articles/) Workouts [Beginner Walking Series: How to Work Up to 10,000 Steps a Day](https://www.loseit.com/articles/beginner-walking-series-how-to-work-up-to-10k-steps-a-day/) Learn how to make getting in 10,000 steps daily more doable. By April BenshosanMar 13, 2026 [![https://images.loseitblog.com/images/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg](https://images.loseitblog.com/images/beginner-walking-series-how-to-walk-up-to-10k-steps-a-day-1440x810.jpg?w=1920&q=100)](https://www.loseit.com/articles/beginner-walking-series-how-to-work-up-to-10k-steps-a-day/) Workouts [Can Rucking Help You Lose Weight?](https://www.loseit.com/articles/can-rucking-help-you-lose-weight/) Want to get in better shape? Walking with a weighted backpack might just be the activity you’ve been looking for. By Danielle ZicklFeb 27, 2026 [![a woman taking a walk in a wooded area while wearing a weighted backpack](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![a woman taking a walk in a wooded area while wearing a weighted backpack](https://images.loseitblog.com/images/can-rucking-help-you-lose-weight-1440x810.jpg?w=1920&q=100)](https://www.loseit.com/articles/can-rucking-help-you-lose-weight/) Workouts [How to Do a Proper Side Plank](https://www.loseit.com/articles/how-to-do-a-proper-side-plank/) This move is great for building overall strength and stability. By Danielle ZicklJan 23, 2026 [![https://images.loseitblog.com/images/How to Do a Proper Side Plank - Hero Image.gif](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/How to Do a Proper Side Plank - Hero Image.gif](https://images.loseitblog.com/images/How%20to%20Do%20a%20Proper%20Side%20Plank%20-%20Hero%20Image.gif?w=1920&q=100)](https://www.loseit.com/articles/how-to-do-a-proper-side-plank/) Workouts [Should I Use Resistance Bands With (or Without) a Bar?](https://www.loseit.com/articles/should-i-use-resistance-bands-with-or-without-a-bar/) Want to add variety to your workouts? Read this first. By Danielle ZicklJan 12, 2026 [![a close-up of hands holding resistance bands mid-workout](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![a close-up of hands holding resistance bands mid-workout](https://images.loseitblog.com/images/should-I-use-resistance-bands-with-or-without-bar-1440x810.jpg?w=1920&q=100)](https://www.loseit.com/articles/should-i-use-resistance-bands-with-or-without-a-bar/) Workouts [Wide Push-Ups vs. Narrow Push-Ups: Which Push-Up Variation Is Best for You?](https://www.loseit.com/articles/wide-push-ups-vs-close-push-ups/) Discover the benefits of wide and narrow push-ups. Maximize your workout with the right technique. Learn the variations for a stronger, more defined upper body. By Collette StohlerJan 12, 2026 [![Animation of a person performing a push-up](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Animation of a person performing a push-up](https://images.loseitblog.com/images/LI-Wide%20Pushups%20vs.%20Close%20Pushups-%20Intro.gif?w=1920&q=100)](https://www.loseit.com/articles/wide-push-ups-vs-close-push-ups/) Workouts [8 Upper-Body Stretches to Do After a Workout](https://www.loseit.com/articles/upper-body-stretches-to-do-after-workout/) Stretching your upper body after a strength-training session promotes muscle recovery, increases flexibility, and helps prevent post-workout stiffness. By Ashley WelchJan 6, 2026 [![https://images.loseitblog.com/images/LI-8 Upper Body Stretches to Do After a Workout-Intro-SEO-Graphics.gif](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/LI-8 Upper Body Stretches to Do After a Workout-Intro-SEO-Graphics.gif](https://images.loseitblog.com/images/LI-8%20Upper%20Body%20Stretches%20to%20Do%20After%20a%20Workout-Intro-SEO-Graphics.gif?w=1920&q=100)](https://www.loseit.com/articles/upper-body-stretches-to-do-after-workout/) [See more from Workouts](https://www.loseit.com/articles/exercise-and-fitness/workouts/all-articles/) Lose It! is mobilizing the world to achieve a healthy weight ![https://images.loseitblog.com/images/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png](https://images.loseitblog.com/images/LI-HP-Icons-SET-YOUR-GOALS-09-800x800.png?w=1920) Set Your Goals Tell us what you want to achieve and receive personalized goals. ![https://images.loseitblog.com/images/LI-HP-Icons-TRACK-YOUR-FOOD-10-800x800.png](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/LI-HP-Icons-TRACK-YOUR-FOOD-10-800x800.png](https://images.loseitblog.com/images/LI-HP-Icons-TRACK-YOUR-FOOD-10-800x800.png?w=1920) Track Your Food Learn about the foods you're eating and keep your calories within your daily budget. ![https://images.loseitblog.com/images/LI-HP-Icons-LOSE-WEIGHT-11-800x800.png](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![https://images.loseitblog.com/images/LI-HP-Icons-LOSE-WEIGHT-11-800x800.png](https://images.loseitblog.com/images/LI-HP-Icons-LOSE-WEIGHT-11-800x800.png?w=1920) Lose Weight Reach your goals and continue to set new ones for a happier, healthier you\! [Start your weight loss journey](https://loseit.com/sign-up?utm_source=li&utm_medium=articles&utm_campaign=mobilizing-promo&utm_content=nul) Advertisement [![Lose It\!](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Lose It\!](https://images.loseitblog.com/images/Logo_LI.png?w=350)](https://www.loseit.com/articles/) - [Home](https://www.loseit.com/articles/) - [Weight Loss](https://www.loseit.com/articles/weight-loss/all-articles/) - [Nutrition & Diet](https://www.loseit.com/articles/nutrition-and-diet/all-articles/) - [Recipes & Cooking](https://www.loseit.com/articles/recipes-and-cooking/all-articles/) - [Exercise & Fitness](https://www.loseit.com/articles/exercise-and-fitness/all-articles/) - [Lifestyle & Mindset](https://www.loseit.com/articles/lifestyle-and-mindset/all-articles/) - [Help Center](https://help.loseit.com/hc/en-us) - [How It Works](https://loseit.com/how-it-works/) - [Premium](https://loseit.com/how-it-works/#premium) - [Share Your Story](https://form.jotform.com/73193773308159) - [Accessibility Statement](https://loseit.com/accessibility-statement/) - [Do Not Sell My Personal Information](https://loseit.com/ccpa-privacy-policy/) - [Privacy Policy](https://loseit.com/privacy/) - [Terms of Service](https://loseit.com/terms/) - [Consumer Health Data Privacy Policy](https://www.loseit.com/privacy/#consumer-health-data-privacy) - [About Us](https://loseit.com/about/) - [Editorial Policy](https://www.loseit.com/articles/editorial-policy/) - [Careers](https://loseit.com/jobs/) - [Partners & Press](https://loseit.com/partners/) - [Contact Us](https://help.loseit.com/hc/en-us/requests/new) - [Help Center](https://help.loseit.com/hc/en-us) AdChoices ![adchoice](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![adchoice](https://assets.loseitblog.com/public/svgs/adchoices.svg?w=1920) GET THE APP [![Download on the App Store](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Download on the App Store](https://tools.applemediaservices.com/api/badges/download-on-the-app-store/black/en-us?size=250x83&amp%3BreleaseDate=1227225600&w=256)](https://loseit.sng.link/Ads36/i3kt/dqng) [![Get it on Google Play](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Get it on Google Play](https://play.google.com/intl/en_us/badges/static/images/badges/en_badge_web_generic.png?w=350)](https://loseit.sng.link/Ads36/i3kt/dqng) BECOME A MEMBER OR LOG IN [GET STARTED](https://loseit.sng.link/Ads36/i3kt/dqng) ![https://images.loseitblog.com/images/Logo\_LI.png](https://images.loseitblog.com/images/Logo_LI.png?w=256) NEWSLETTER Find the Secret Ingredient to a Healthier You By subscribing you agree to the [Terms of Use](https://www.loseit.com/terms/) and [Privacy Policy](https://loseit.com/privacy/). ![Newsletter](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Newsletter](https://assets.loseitblog.com/public/images/newsletter/newsletter-default-image.png?w=1920&q=100) A PROPERTY OF [![Everyday Health](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7) ![Everyday Health](https://image-api.migraineagain.com/images/everydayhealth-group-logo.png?w=256)](https://www.everydayhealthgroup.com/) More From Everyday Health:[Everyday Health](https://www.everydayhealth.com/)[Everyday Health Care](https://care.everydayhealth.com/)[Castle Connolly Top Doctors](https://www.castleconnolly.com/)[DailyOM](https://www.dailyom.com/)[Diabetes Daily](https://www.diabetesdaily.com/)[Migraine Again](https://www.migraineagain.com/) © 2008-2026 FitNow, Inc., a Ziff Davis company. Lose It! is among the federally registered trademarks of FitNow, Inc. and may not be used by third parties without explicit permission.
Readable Markdown	This HIIT sequence designed by Bonnie Micheli and Tracy Roemer, cofounders and trainers at [Shred415](https://shred415.com/about-shred415/) in Chicago, can help you get started. ## The Warm-Up Your warm-up should consist of three to five minutes of easy cardio and dynamic stretching. You can start by doing 30 seconds of each of these exercises in any order: ### 1\. Downward-Facing Dog to Plank to Upward-Facing Dog‌ - Begin in Downward-Facing Dog, balancing on your hands and toes in an inverted V position. - Lower your hips into a plank. - Bend your elbows to lower your body to hover above the ground, then press into Upward-Facing Dog with arms straight and chest pressing forward. - Raise your hips to the sky to return to Downward-Facing Dog. Modify this pose if needed by lowering your knees to the floor in the plank and Upward-Facing Dog positions. ### 2\. Lunge‌ - Stand with your feet hip-distance apart. - Step forward with your right leg. - Bend both knees and lower your body until both knees form 90-degree angles and your left knee hovers above the floor. - Return to standing and repeat on the other side. Alternate legs with each rep. ### 3\. Butt Kick‌ - Stand up straight and tall. - Bend your right knee, kicking your right heel up toward your glutes while keeping your thighs together, and quickly return your foot to the floor. - Switch sides and continue alternating legs. This is a quick movement, like a flick. Switch quickly between legs and don't hold your feet at the top. ### 4\. March in Place‌ - Walk or march in place with your elbows bent at a 90-degree angle. - As you raise each foot, move the opposite arm forward as if you're marching. ## The Workout Dofive minutes of cardio on a treadmill, pushing yourself to increase the pace and incline at each one-minute interval. If you don't have access to a treadmill, head outdoors and plan your route so you encounter some slight inclines along the way. Doeach exercise for one minute, with a 30-second break in-between. ### 1\. Glute Bridge‌ - Start by lying on your back with knees bent and arms at your sides. - Keep your abs tight and press into your feet, upper back, and arms to lift your hips off the ground. - Pause and hold for one second before lowering back down. ### 2\. Bird-Dog Reach and Crunch‌ - Start on all fours with your knees under your hips and hands under shoulders. - Extend your right arm forward and left leg behind you. - Crunch inward so your right elbow and left knee touch. - Extend back out. - Do 30 seconds on one side before switching to the left arm and right leg for 30 seconds. ### 3\. Forearm Plank Hold‌ - Start by lying on your stomach, then lift your body so only your forearms and toes are touching the ground. - Hold for up to a minute, keeping your back as flat as possible. ### 4\. Sit-Up With Cross-Body Punches‌ - Lie on your back with knees bent and hands behind your head. - Engage your abs and sit up to bring your chest toward your thighs. - At the top, punch right, then punch left. ### 5\. Forearm Side Plank Hold‌ - Lie on your right side, supporting yourself with your right forearm on the ground. Maintain straight alignment of your body, as if your entire backside were pressed against a wall. - Lift up so that you're balancing on your feet and forearm. (Modify by dropping your bottom knee or both knees to the ground.) - Do one minute on each side, resting for 30 seconds in-between. ### 6\. Reverse Lunge‌ - Stand upright, then step back with your right foot. - Bend both knees to 90 degrees. - Step your right foot back to standing. - Continue moving the right leg for 30 seconds, then the left leg for 30 seconds. ### 7\. Downward-Facing Dog to Push-Up‌ - Begin with your legs hip-distance apart and your hands on the ground in front of you so your body forms an inverted V. - Lower your hips toward the floor into a plank. Drop to your knees if you want a modification. - Bend your elbows to lower your chest to the floor. - Straighten your arms, then press your hips back up to the starting position. ### 8\. Squat‌ - Stand straight, then hinge your hips and bend your knees to sit back like you would into a chair. - Stop when your thighs are parallel to the floor, keeping your knees behind your toes. - Use your legs to push you back up to standing. ### 9\. Low-Impact Burpee‌ - Stand with your feet hip-distance apart. - Bend your legs and squat, placing your hands on the ground in front of you. - Keeping your shoulders directly over your hands, step back one foot at a time to end up in a plank. - Step forward one foot at a time. - Stand up as you raise your arms overhead. ## The Cooldown Once you've finished your workout, do three to five minutes of light cardio and static stretching. Include the stretches below, holding each for 30 seconds. ### 1\. Quad Stretch‌ - Lift your right foot as if you're doing a butt kick, and catch it with your hand. Place your opposite hand on a wall or chair for support if you need to, or reach it into the air. You should feel a stretch down the front of your thigh. - Hold the stretch for 30 seconds, keeping your knee down. - Release and switch legs. ### 2\. Runner’s Calf Stretch‌ - Place your hands on a wall in front of you, arms out straight. - Step one leg forward and bend your front knee, keeping your back leg straight. - Lean in until you feel a stretch in your back leg. - Hold for 30 seconds. - Return to standing and switch legs. ### 3\. Overhead Triceps Stretch‌ - Raise your left arm straight up, keeping your shoulders down. - Bend your elbow, dropping your left hand behind your head. - Use your right arm to hold your left elbow and stretch for 30 seconds, deepening the stretch without pulling. - Straighten both arms and switch sides. ### 4\. Forward Fold‌ - Stand straight with your legs together, then fold forward from your hips. - Slowly roll up, one vertebrae at a time, beginning at your hips and raising your neck and head last. ## The Wrap-Up Muscle loss is a part of aging, but it’s possible to stay strong by doing regular cardio and strength-training exercises. High-intensity interval training (HIIT) workouts in particular can build muscle and improve your overall fitness. It’s a good idea to consult with a healthcare professional before starting a new exercise program. That’s especially important if you have a heart condition, any other chronic conditions, or are injured or recovering from an injury.
Shard	57 (laksa)
Root Hash	4083334403439425857
Unparsed URL	com,loseit!www,/articles/hiit-workout-over-50/ s443