Strength & Cardio Workout for Seniors & Beginners // Low Impact Fat Burning with Weights
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- Опубліковано 25 вер 2024
- Let's burn some calories and build some muscle with this fun cardio and strength workout! All the exercises will be performed standing and there are NO SQUATS! This workout is all low impact and knee friendly.
We will keep the heart rate up with this unique format:
There are 4 blocks. Each block consists of 3 cardio moves that we will repeat 3 times. We then go directly into 2 strength training moves that we will do 2 sets of. We then proceed to the second block which is 3 new cardio moves and 2 new strength building moves. and so on...
We complete this workout sitting in a chair to stretch. Also make sure you have a chair or stable support for a few moves in block #2.
Your heart rate will stay increased throughout the entire cardio workout which is perfect to stay in that fat-burning zone. Please make sure to go at your own pace. I try to stay at a steady but achievable pace. You can always make the moves easier by not doing the arm movements, and just doing the legs for the cardio portions. On the flip side, if you need more of a challenge, perform the exercises at a faster pace, make the movements bigger and maybe adding a little bounce!
For your reference, I'm using 8 pound dumbbells. We will do 8-10 repetitions of each strength building exercise which we do 2 sets of. It should be challenging so use a heavy weight that you are comfortable with.
I hope you like this fun workout that includes both cardio and strength! Please let me know what you think in the comments.
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I saw your new upload here yesterday after I had already worked out, and said “I know what I’m doing tomorrow!” This morning I woke up *excited* to work out. That has literally never happened before. 😂 🙃 Thank you so much for your videos!!
I love that! Thank you so much for sharing, it made my day!
This same thing happens to be all the time with her videos! “OOOOH I’m gonna do that one tomorrow!”
72 year old man and loved this one. Challenging both physically and mentally trying to match your cardio moves.
Great! Happy to have you working out with me Jim 🤩
Great workout. I like to watch before I try. I’ll be doing this tomorrow morning along
With your wall Pilates. So glad I found you!
Sounds great Diana!
For someone who loves cardio and strength training is "Do I have to?" these workouts are like a carrot for my brain. Thank you.
My pleasure Pamela! Keep up the great work 🙌🏻
I'm 61 work out several times a week; this workout was very challenging! I was sweating by the end. Great routine
Glad you got a good workout :)
Thanks Lauren! I really like the strength and cardio combination workouts. 😁
Great! I need to plan a new one :)
I am 72 years old and I thought I was in good shape! But by following this exercise for beginners I realize that I still have a lot to do! Thank you for your workouts even if it's difficult!
Thanks Sylviane, I try to make them challenging so they are effective, but also achievable. Thanks for working out with me, and good job!
Don feel bad Sylviane I am 46 and I think it is not that easy! You do fantastic ❤
Lauren, I like your routines more and more every day.
You are full of pleasant surprises.
I love the way you conduct the routine with your movements so full of grace and charm.
Have a good day, a hug...Mario
That is so kind of you to say Mario! Thank you, I hope you have a good day as well :)
What a fun sweaty workout! I'm so grateful I found your channel Lauren! You have really helped me move better, be in less pain, get stronger and I'm in a better mood! Thank you so much for all your help! Sending you lots of love! Love all your videos and content! ❤❤❤
yay! love to hear that you are seeing and feeling results Michelle!!!
My favorite so far!!! Talk about SWEATY!!! ❤
Awesome!
I didn’t regret that I overcame my Saturday laziness and completed this workout. The workout is a miracle! Interesting as always, new movements, good load. Lauren, after any of your workouts, my body acquires tone and a pleasant feeling of fit and elasticity. Thank you so much, Lauren! Have a great weekend!
Fabulous! Thanks as always for your great feedback 😃
love this and love the backdrop....zen and not cluttered. You are calm in your delivery. A great start to my morning. Thank you
Thanks so much for your kind comments Joni! I'm thrilled you love it!
Hi Lauren!!!! Very happy that you’re here stronger than ever!! Keep working out with you! Thank you!!!!
You’re doing great Maria!
I really enjoy doing this workout. The moves are simple and complete, perfect for hitting all the right spots and providing substantial cardio. As usual, Lauren is clear and comfortable when reminding you to have a "soft bend" or "proud chest." So important for all ages, but especially for mature adults!
Thanks for appreciating my work Corinna! I love to hear that you are hearing and following my instructions :)
Wunderbar 😊😊😊. Ich liebe Deine Workouts. Durchdacht und mit viel Schwung.
Thank you Renate, glad you are enjoying them 😀
I too love this workout! Thank you for posting this. So helpful to keeping in shape. ❤️❤️
You're so welcome!
I have been working out regularly but this was one of the most versatile in movement, peaceful in presentation and beautiful music to calm the nervous system that I have ever done. I am so grateful for your offerings and how I am landing more and more in my body through them.
Wonderful Lynn! What a lovely comment, thank you very much 🤩
After a busy day, this was just what I needed, and it was a sweaty one. Thank you, Lauren! I loved it ~ more please.❤❤❤
You're so welcome!
Lauren! 8 months later this was a great work out, but I had it under control. Progress for sure. Thank you!!
Great Cindy! You are most welcome :)
I just discovered this one! I love it. Thank you Lauren for the wide variety you give to us all. Great workouts.
My pleasure Ann :)
Do you how many strenth and or cardio videos you have on You Tube? I love trying the variety! Thank you so much!
Here is the link to the strength playlist with 53 videos. Some are all strength, some are strength and cardio: ua-cam.com/play/PLdAl5SsVkdod8md2kmPSJSdtjM3IjUlPm.html @@annoldenburg1115
Thank you!!! You are certainly busy!
❤ went so fast! I was going to hit the treadmill this morning but it’s so browning next to your workouts!
Thanks Caroline, glad you enjoyed it!!
Great workout. Thanks Lauren!
You're so welcome! Glad you like it Beth :)
Love, love, love this workout. Definitely my go-to exercises. Currently waiting for a new knee, so I can’t do a few of the moves as well as I would like,but that doesn’t stop me. Am 71 and strongly believe when it comes to both physical or mental exercise - use it or lose it!
Great Liz! I 100% agree 🤩🙌🏻
Another fabulous workout and the variety in your workouts is so welcome. Great job 👏🏻
Thanks so much! 😊 Thrilled that you like the variety Kristine!
Love your cardio strength workouts, especially this one❤
Thanks! Happy to hear it :)
Phew!! 🤪That was a challenge and I loved it...thank you, Lauren!!😊
Great job! So great to hear you love it 😍
I love your workouts and I am enjoying exercise again! There is a certain peacefulness about them which really helps me prepare for my day? Thank you!
Glad you like them Joy, I love to hear that you are enjoying exercising! Good for you and thanks for working out with me!
Thank you, I enjoyed the mix of cardio and strength!
Glad you enjoyed it! Thanks Cathy :)
Hi Lauren! This is a great workout! I loved it. Really got my heart pumping. Thank you for the wide variety of workouts. I love mixing it up and doing different workouts every day but this is now a new favorite!❤️
So glad you have a new favorite! You are most welcome Patti :)
That was a great workout! Really noticed that my heart rate was up which is fantastic. Plus, I love the various blocks of cardio and then strength. Such good instruction with a lovely smile. Thank you Lauren!
Thank you so much Janie!
Thank you, Lauren! I LOVE mixing cardio with strength training and your workouts are the BEST! I look forward to working out with you every day! Have a wonderful Friday and weekend! 😊💕
Yay! Thanks so much Renee! I hope you have a great weekend too 😀
Wow! This is FABULOUS... even if I did yell at the TV a few times! But, I got it done AND had to get heavier weights! Who am I?!?! 😂😂
OMG! yes Staci! You can yell at me as much as you need to :)
nice job getting those heavier weights, what a great win!!!
@@SeniorShapeFitness I am going to focus on Cardio + Strength in August and come back to this video on August 31 to see if I have improved. Maybe I won't have to yell at you! 😂
@@stacischeetz7597 Great plan!
Felt I had a great workout after this Lauren, really like how you gave little optional extras and the pace was quite fast in places which encouraged me to quicken up a little, loved it and thank you for all your amazing videos.😍
Great job Patsy! so glad you enjoyed it :)
Love this wo, thank you Lauren!
Glad you enjoyed it!
Always just the right amount of challenge. Thank you!
My pleasure Bonnie, I'm always happy to offer a challenging workout that's perfect!
Love your workouts! They are simple but so effective! Used 10lb weights throughout the workout! Thanks, Lauren! Have a good week end! 😅😅😅😅😅😊😊
Thank you! You too Carol :)
I do the best i can. First i did another excersise of you for warming up. Feels good thanks again. Lauren you are great.
Thank you Greeje, great job!
LOVE your videos Lauren! They make me look forward to working out every morning.😊
Yay! I love to hear that Sandee! Thanks for working out with me!
Love this workout!! Happy Friday!
Yay! Thank you Rhonda :)
thank you so so much! my mom absolutely loves your workouts you have brought her back into shape
Wow! Thank you Julia. Tell your mom to keep up the great work :D
This is definitely one I will be adding to my workout. I had foot surgery 9 months ago and this really helps with balance and stamina. Thank you
Great to hear! You are very welcome :)
This was difficult for me. I like your videos because they are different from ones I have been doing. Thank you!
You are so welcome Beth. I am glad my workouts are keeping you challenged!
I so love this workout. Love the unique movements, My FAVORITE move is the Drinky Birds. Most challenging is lifting the inner foot and touching, with the hip turned out. The one that I can't do fast enough is the skaters...I seem to want to turn it into an all-out stretch.
Turning a move into a stretch is good too! Always go at your own pace. This is a tough workout and there's a lot to it!
p.s. I looked at your page. Your books are beautiful!!!
@@SeniorShapeFitness wow, that's really going the extra mile! But thank you.
Absolutely LOVE LOVE LOVE your videos. So happy to have found you. Just the best ever. Thank you and Namaste.
You are so kind! I'm so glad you found me too, thank you for your support!
I had to take a couple 15 seconds breaks but did it to the end. I use a heavier weight for the easier moves and lighter for the harder moves. Thank you! Lauren.
Perfect! You are most welcome :)
Awesome workout out. Feeling energized for the last day of the workweek! Definitely got a lot done in a short time! What a sweat 🥵! Thank you Lauren!😊
Great job! Thanks Margarita 😎
I like this exercise, I am not a senior but a middle age beginner; it is really a good exercise, I still get a lot of sweat, and I feel so good after doing this exercise. Thank you for your fun and helpful teaching. I wish to have more such exercise.
That's great Amy! I have lots more videos like this one. Check out the "strength" playlist.
Wowser! - Couldn't do all of this for the first time, my arms/shoulders were feeling it in the 3rd section but I jumped to section 4 and completed the rest. Thank you - I have something to measure my growing strength against now...!
Good for you Denise!!
I love these kind of workouts! Thank you 😊
You're so welcome Mary, thank you!
Just started doing your workouts and I love them. I am 54 and enjoy the balance of doing cardio and strength
Awesome, welcome Abby! So glad you found my channel and are enjoying the workouts!
You are the best yoga teacher on UA-cam. Less talking, More yoga.
Yay! Thank you!
I have just turned 69 and this was a wonderful workout! Very enjoyable and had me sweating. I have been exercising for a while, but this one really challenged me and was very do-able. Thank you!😅🙂
That’s great Giselle, so glad you liked it! Happy birthday 🎂
Great work out. I was able to keep up with your speed. Thank you.
You're so welcome! Thanks Marie-Elizabeth :)
Just found your channel, it’s excellent for a seniors, challenging but not unreasonable. Yes I did work up a good sweat! Thank you
You are very welcome, so glad you got a good workout!
This workout is a really good start of the day. Thank you, Lauren.
You're welcome Zsófia. Hope you had an awesome day and thanks for the feedback!
Thank you Lauren. Worked out a real sweat without giving me any achy breakies.
You're so welcome! Happy to hear it Angela 🤩
This is my favorite so far! Combined with the dance video for warm up, total body.
Woo hoo! Nice combo workouts Dotty :)
WOW! This was definitely one of my very favorite workouts! Love all the moves. Thank you for all of these awesome videos. Please keep uploading more & more!
Awesome! I'm thrilled you like it so much!
Hi Lauren! One the hardest routines I have done but, it was great! I appreciated all the low impact moves and as well, the stretches at the end. As always, thank you so much. I should also say a big Thank You to your husband and videographer and editor. You guys are a great team!
Thanks so much Dianne, we appreciate that!
Thank you for sharing. I also thank myself for finishing this exercise with you. BEAUTIFUL ❤🎉❤
absolutely! great job :)
This is my favorite kind of workout- loved it so much!! Thanks again Lauren
You will LOVE tomorrow's new release Audrey :)
Love it, love it, love it! I’m sharing with all my friends and family.
Thanks Melanie, I appreciate that!!
You improve my mood. Thanks, Lauren.🤩
I'm so glad! Thank you Brenda :)
love your workouts i have been doing your workouts for the last few months my balance has improved
thankyou very much
Great to hear! Thank you Ingrid :)
I'm 60 really enjoyed this one ❤
So glad! Thanks Tracy 🤩
Lauren, you are my inspiration! Since 3/15/23 I have worked out with you at least 4 videos a day
I am 78 and hope will continue to the rest of my life ❤️😘U
You are amazing Ruth! I'm so proud of you and I hope you are too :)
I had done this routine but it is so good that I repeated it
Thanks Lauren....happy week
Fantastic 🙌🏻
I am 56 years old and I really enjoyed this video. I love the mixture of cardio and weights. Thanks
You’re most welcome, thanks for working out with me 💜
This one! Great combos and it pushed me, so it's in my rotation. Thank you as always - so grateful for your videos.
Wonderful! I'm grateful for great viewers like you Cindy :)
Hi, Lauren. I love all of your fitness videos. Can you please film some videos using both dumbbells and a step bench (if you have one)? Keep up the excellent work!!
Hi Edie! Thanks so much for your kind words and for your suggestion! I don't have a step. But sometimes companies will offer to send me stuff. So if I ever get a step, I sure will make a video!
Starting to really feel strong, thanks again for another great workout!
I bet you are Denise, you have been working hard. Nice job!
Thank you for this strong sweaty heart pumping fantastic workout! I loved it💗
You're so welcome! Thanks as always Kelly!
I am a 76 year old who is diabetic. Look for workouts to get my heart rate up. Did this workout tonight with 10 lb weights and thoroughly enjoyed it. Have been using your videos for months but just figured out how to subscribe. Love all of your videos. Did 3 today the cardio & weights; stepping; and standing Pilates. Excellent! All low impact which work for my arthritic joints.❤❤❤
Wow! Good for you Debra! I'm so glad my channel is a good fit for you, keep up the good work :)
Perfection. What a fabulous workout. Thank you.
You're so welcome! I am so glad you like it Karyn :)
Its Friday 🎉🎉🎉Sweat day lovely workout Lauren amazing as always enjoy your weekend.
Yay! Thank you! 😀
This workout is one of my favorites of Seniors series. Lauren, you truly know how to work the body. Thanks!
Yay! You are most welcome Alice 💜
These videos make me sweat and.feel like I have done a stong workout wo pain.thanks
Excellent! Thanks again Cat!
Loved this one, cardio and strength and because it wasn't long reps of weight, I tried a heavier weight which will help me continue to build strength with min impact to my rotator cuff. LOVE!!
Wonderful! Great job using a heavier weight too :)
I am so glad I found you! As a 70 year old in fairly good shape, I find this level the perfect balance with plenty of challenge and variety. Thank you!
Excellent! I'm so glad you found me too Bev!
Hi Lauren - great channel! I gave up on my seated elliptical which just wasn’t doing anything for me. Found your 10 minute series by accident when I was looking for a better machine and decided to give it a try. Did your 10 minute video the first week for 5 days, then the second week I moved up to a 20 minute cardio/strength, last week it was a different cardio/strength for 27 minutes. Just started week 4 with your cardio/strength calorie burn 35 minute video. I can’t believe I haven’t stopped! Really. I’ve never liked exercising. I get bored very easily and I don’t like sweating. I did need to pause during this last one to lower the thermostat and put a fan on but I kept going and I’m excited to keep doing your videos. I’m 68 years old and finally doing exercise that I don’t dread and I’m starting to feel better in my body. This is huge. Thank you so much!
Wow! That’s great, thank you so much! This is definitely the channel for you because I get bored easily too! Keep up the great work 🤩
I am enjoying your workouts so much and your very clear instructions (just what I need). I actually enjoy looking for a different one each day and as you say am getting stronger slowly. You are a wonderful teacher and very inspiring. After each workout I can feel that my body has worked, fantastic!! A really big thank you from me!
You’re very welcome Anmarie! Thank you so much for your kind comments. I’m thrilled that you are enjoying my videos and feeling motivated! 💜
Hi from South Africa 🇿🇦 I have been doing your workouts for awhile now and I really enjoy them. Thank you
It's my pleasure Audrey! Thanks for working out with me!
Another amazing workout. Your workouts are consistently good. Thank you
Thanks so much Bonnie 💜
Another 72 year old here! Great start to my day and moving with so much more confidence.😊
I love that Ruth!
I love this workout. Thank you!
So glad! Thanks Bridget :)
This was just what I was looking for this morning ! Thank you !
Yay, perfect! You're welcome Marita and thanks for working out with me!
Sweaty but happy! This is one of my favorites! Very very challenging!! Thank you! 😅😅😅😅😊😊😊😊
You're so welcome! Thanks as always Carol :)
LOve it, even if I am 49 and couldn't make it to the end ! Still, I love that its all on your feet and at a slower pace. Still very challenging and I look forward to getting stronger and being able to complete it!
That’s great Alex! You will get stronger and it will get easier every time! 💜
My nighttime workout! Loved it! I used 3kgs dumbbells! Thank you! ❤❤❤❤
Fantastic 🤩
A great workout this morning, and wonderful stretches! Thank you.
You’re very welcome 💜 so glad you liked it!
Just love all your home exercise videos. I'm feeling so great already. I've been doing it for a week straight every day.
THat's awesome Charday!!!
Thankyou Lauren just added this onto the Tabbata class 🥵🥵 great class again I have to say when I started exercising with you I could only manage the wrist weights in the weight section then I went up to 1kg now I'm up to 2kg and ready to go upto the next size just shows if you persevere it pays off and also I wouldn't of got this far without your help and support will see you tomorrow 🙋❤️🎄
That's amazing Julie! Hard work pays off :)
I love your workouts Lauren! I appreciate your attention to details (like when to keep back straight and when to bend it etc.)Thank you! 🙂
My pleasure Elizabeth, Thanks for working out with me :)
Wow soon to be 74 and did the cardio and 8 lb weights! Yeah ! As always thank you for your encouragement and reminders! Blessings 🙏🙏🙏
Awesome! Good for you Margarete :)
Thank you! This was a perfect combination of low impact cardio and strength. A perfect way to start my day.
So glad! Thanks Dina :)
I love your videos! I just completed a 12 week Cardio Rehab. after having bypass surgery. Your weight training and cardio workouts are now my daily return. Thank you.
Thank you Nadine! I hope you continue the good work and heal well after your bypass :)
A challenge in aa awesome way. Realize how I need cardio. Thank you😍
You’re welcome 😊
What a great workout for the core! Nearly dying over here. 😂 You make it look so effortless, Lauren! You may be tiny, but you have incredible strength. Bit by bit, I’m getting stronger, too.
Yay! Love that you are getting stronger Jeanne 🤩 🙌🏻
Another amazing workout! Thank you ❤🎉
Glad you liked it!! 🤩
I am not a senior but I’m glad I found your page. Slow workouts are effective for me. Just the right challenge and burn. Thanks for sharing your workout moves. ❤️
Great Jina! Thank you and I’m glad it’s a good fit! 💜