This is a Must Try At-Home Full Body HIIT Workout for Over 50’s (Beginner Friendly)

HIIT, high intensity interval training, is a great option for over 50’s looking to get fit and healthy.

These exercise routines often only last 15-20 minutes but pack a punch in terms of health benefits.

As we age, maintaining lean muscle becomes harder. Lean muscle is crucial for living an active lifestyle and keeping fit and healthy. It also helps reduce the risk of falls and other injuries.

Although the decline of lean muscle is a natural process as we age, actively doing exercises and activities that promote and stimulate muscle growth is highly recommended. Building and maintaining strong muscles helps in all walks of life and is something everyone over the age of 50 should consider as part of a well-balanced fitness routine.

High-intensity interval training (HIIT) is a great way to not only improve and develop aerobic fitness, but also build and maintain strength, power and overall muscle performance.

Many studies have proven the effectiveness of HIIT workouts for over 50s. As well as the health benefits (muscle growth, improved memory, better lung capacity, better blood glucose control, to name but a few), HIIT workouts are also very quick and convenient, making them perfect for busy professionals and over 50s who may not have the time to go to the gym for hours a day.

The video below, from Body Rebooted, is a great beginner HIIT workout that anyone can do at home. If you’re looking to get started with a HIIT workout, follow along and see how you get on. HIIT isn’t for everyone, so talk to your doctor before starting any new exercise regime, particularly if you have any long-term conditions or injuries.

HIIT Exercise List for Over 50’s

HIIT workouts can include pretty much any exercises you like. The focus is that they are performed at a high intensity. This means you can always keep your HIIT workouts fresh and interesting by adding in new exercises.

HIIT exercises can be performed with or without weights, similar to Tabata workouts. For beginners, start basic and just focus on bodyweight movements. As you get more confident you can start progressing the routines by adding in weight or resistance by using dumbbells, kettlebells or resistance bands.

For help creating your own HIIT workout, try to include some of the exercises below. Mix and match a handful of these exercises to create new HIIT workouts each week.


  • Squats
  • Jumping Jacks
  • Lunges
  • Sit Ups
  • Press Ups
  • Pull Ups
  • Plank
  • Side Plank
  • Squat Jumps
  • Crunches
  • Punching Squats
  • Burpees
  • Rowing Machine
  • Air Bike


  • Battle Ropes
  • Sled Push
  • Kettlebell Swings

Related articles:

LIIT Workouts for Beginners

Stretches for Plantar Faciitis