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I started doing hiit workouts for women over 50 recently and it’s been a game-changer for me.
I’ve been fairly active my whole life, but it wasn’t until I turned 50 when I noticed a change in my body. Suddenly I couldn’t work out the same way I used to. I developed joint issues (osteoarthtiris) and noticed the need for more rest between workouts.
I also discovered that if I didn’t listen to my body, I’d get injured.
Some people are born atheletes. They’re the people can do really hard workouts well into their senior years. Clearly, I’m not that person.
But that doesn’t mean I should stop working out, and neither should you! The trick is finding the type of workout that suits you.
Today I’m going to share my favorite HIIT workouts with you. I literally found a goldmine of free workouts on YouTube created by one of the best trainers I’ve ever seen. That is no exaggeration and – by the way – I’m not being paid to promote PJ in any way.
I just really believe in what she has to offer. If you’re sensititive to an occasional “bad word” here and there, you’re going to miss out on some amazing workouts. That’s all I have to say about that.
Also, they’re free. Did I mention free workouts? There’s a very short ad at the beginning of her workout videos but that’s it.
Disclaimer
I’m not a trainer; I’m just someone getting older, trying to find the best ways to keep fit and active for as long as possible. Please do not use or consider anything in this post as medical advice. Everyone is different and everyone has different needs. Please consult with a physician before engaging in any new exercise. Use your common sense! Listen to your body and if something hurts, stop doing it.
It’s tempting to want to give in to age
I want to. I really want to throw in the towel sometimes and forget about any form of exercise at all. Of course, I know that’s a bad idea. My mental health is a lot better when I exercise regularly. I also sleep a lot better too. AND I feel better in my body. That’s a pretty good bonus.
But who wants to work out if it hurts? Nobody. And you probably shouldn’t do certain workouts if they hurt you. Sure, a good workout might make your muscles a little sore. You shouldn’t, however, feel any kind of stabbing, shooting, or burning pain.
Never be afraid to take your workouts down a notch. Every day that you show up for a workout is a different day for your mind and body. What worked yesterday might need a break today.
Don’t give up! It’s much better (and sometimes necessary) to modify the exercise you do rather than not exercise at all.
Remember, high intensity doesn’t have to mean high impact.
Hey! Get the man in your life active
Want to get that man of yours involved in some activity? Surprise him with a new bike that he will love. You’ll find lots of inspiration by reading: 21 Best Bikes For Men Over 60.
You’ll also find great ideas for getting your man active with: 35 Competitive Sports for Adults Over 50.
What’s a HIIT Workout?
A HIIT workout, or High-Intensity Interval Training, is a type of exercise that involves alternating between short bursts of intense activity and periods of lower-intensity exercise or rest.
The goal of HIIT is to push your body to its maximum effort during the high-intensity phases, followed by recovery periods that allow your heart rate to decrease before the next intense burst.
This cycle is repeated multiple times in a single workout session.
It’s one of the most effective ways to improve fitness and health, especially for older women. I was very hesitant about starting HIIT workouts, but the good news is that with the right modifications, HIIT can be a great way to stay fit, improve bone density, and achieve your fitness goals without compromising safety.
The Health Benefits of HIIT Workouts for Women Over 50
HIIT is often recommended for older adults because it’s an effective way to achieve great results in less time.
As we age, maintaining muscle mass, bone density, and overall health becomes increasingly important. HIIT offers the health benefits of traditional cardio and strength training workouts in a shorter timeframe.
The best thing about HIIT is that it can be tailored to fit any fitness level, making it accessible for older women.
HIIT offers numerous health benefits for postmenopausal women and those with osteoporosis, including:
- Helps improve blood pressure
- Enhances blood sugar control
- Increase metabolic rate.
- Promotes weight loss
- Promotes fat loss
- Improves body composition by increasing lean body mass.
- Has a positive effect on insulin sensitivity and hormone balance
Osteoporosis-Friendly HIIT Workouts for Women Over 50
For women over 50, especially those with osteoporosis, the key to good HIIT workouts for women over 50 is to focus on low-impact movements that protect the joints while still building bone strength. You’ll also want to avoid anything that involves a lot of deep spinal twists.
These forms of exercise can still be intense enough to elevate your heart rate and boost your metabolic rate without the risk of injury. Unfortunately, it took me a long time to come to that conclusion! I’ve suffered a few too many injuries. Now I know better.
The American College of Sports Medicine suggests that older adults should incorporate weight-bearing and high-intensity workouts that are safe and effective.
I have five osteoporosis friendly HIIT workouts that I’m going to share with you further along in this post. However, you don’t have to watch a specific video or join a gym to get the same benefits.
The following are a few examples of ways you can incorporate HIIT sessions into your workouts.
Low-impact Cardio Intervals
Low-impact cardio intervals are great to incorporate into HIIT workouts for women over 50. They should include 30 seconds of intense activity followed by an active recovery. By “active recovery” I mean a slow walk or slow cycling to bring your heart rate down. That should be about 10 seconds.
You could use an exercise bike or walk at a moderate pace with occasional bursts of speed. This style of exercise is excellent for improving aerobic capacity and heart health without stressing your joints.
If you like to have visuals nearby, you can buy a variety of exercise posters for your wall: 20 Pack Exercise Poster Set
Bodyweight Exercises as HIIT Workouts for Women Over 50
Incoporate exercises like planks and push-ups to engage multiple muscle groups.
It’s important to focus on maintaining good form to prevent injury. I prefer going to a class or following a good video with instructions on how to maintain that focus. Otherwise, I tend to get sloppy.
Note: People with osteoporosis should avoid twisting planks, certain yoga positions, or golf swings.
These movements can increase the risk of compression fractures in the vertebrae. You should also avoid activities that ask you to bend forward from the waist. These can increase the risk of spinal fractures. Source: National Osteoporosis Foundation.
Again, you want to do as many of these types of exercises as you can in a 30 second interval. The amount of time you take for recovery will depend on your fitness level.
Modified Strength Training
You can use your own body weight or light weights to perform exercises like squates, lunges, and step-ups. It’s best to avoid heavy weights to reduce the risk of injury. The idea is to focus on building stronger muscles gradually.
Check out this 2-pack Bodyweight Workout Exercise Poster for just $15.97 at Amazon
Low-Impact HIIT on an Exercise Bike
An exercise bike is a great low-impact option for older women. Alternate between fast cycling and a moderate pace to improve cardiovascular fitness and insulin sensitivity.
According to an article published in Science Direct, high intensity interval training improves liver and adipose tissue insulin sensitivity.
Of course, if you’re like me and you don’t have an exercise bike, you could always substitute the bike for walking. Just make sure to push yourself a little harder for about 30 seconds before backing off for a cool down.
Gentle Plyometrics To Do With HIIT Workouts for Women Over 50
I’m not going to lie, I avoid anything called a plyometric. My research, however, has shown me some ways that I might actually feel comfortable doing them. These include exercises like step-ups or side lunges. They’re meant to improve physical function and muscle strength without putting too much strain on the body.
Sounds good to me!
To incorporate this into HIIT workouts for women over 50, do 30 seconds of gentle plyometrics followed by 10 seconds of rest.
The amount of exertion versus rest can change over time.
Cool downs and stretching
It’s important to allow your body time to return to its natural resting state after vigorous exercise. Walk around slowly until your heart rate comes down to normal and then engage in gentle stretching to keep your muscles supple.
Try 17 Simple and Safe Stretching Exercises For Over 50 for inspiration.
Consult a Certified Trainer Experienced With HIIT Workouts for Women Over 50
While HIIT can be an ideal way to stay fit, it’s important to work with a certified trainer who can design an exercise plan tailored to your needs.
A trainer can ensure that you’re performing exercises with good form and help you avoid injuries. If you have any medical conditions or are new to HIIT, it’s always wise to seek medical advice before starting a new exercise program.
Dealing with injuries from doing HIIT workouts for women over 50
Like it or not, our bodies sometimes don’t move the way we want them to. When that happens, we can find ourselves with an injury that needs a little TLC with a phyiotherapst.
If you’re interested in learning more about physical therapy, read: 11 Interesting Facts About Physical Therapy.
5 Osteo Friendly HIIT Workouts for Women Over 50
I have been following Fitness with PJ (a certified trainer with over 30 years experience) for about a year now, and I love her. She is a feisty, down-to-earth, over 50 fitness guru who knows what she’s talking about.
She offers a variety of HIIT workouts for women over 50 and frequently gives advice to people with osteoporosis or osteopenia. She’s also a big proponent of COMMON SENSE when it comes to working out.
The following are my favorite top five osteo friendly HIIT workouts for women over 50, in no particular order.
1. HIIT Workout For Fat Loss
I consider this one of the harder workouts, but it’s completely doable with a few modifications. This one, for example, has squat jumps, jumping jacks, and squat thrusts.
No problem! Just turn it into a low impact HIIT workout instead. You’ll still get all the benefits without risking injury and unnecessary pain.
If you can’t jump, or don’t want to jump, don’t! Step side to side and bring your arms up over your head instead of doing a jumping jack, for example. Don’t worry. PJ will offer a variety of modifications.
Tools needed
A pair of moderate dumbbells
Difficulty
Hardish
Time
50 minutes
Link to workout: 50-Min HIIT Workout for Fat Loss
#2. Beginner HIIT Cardio Workout for Women Over 40 – All Standing
This beginner cardio HIIT workout is all standing. No need to worry about your knees. It’s also low impact! Of course, PJ always comes through with advanced versions of the exercise so that you always feel like you got the best workout for your body and fitness level.
Tools Needed
nothing!
Difficulty
Beginner level with the option to make it harder
Time
20 minutes
Link to workout: Beginner HIIT Cardio Workout For Women All Standing
#3. Ab HIIT Bodyweight Workout for Home
I love the way PJ makes her workouts accessible to everybody. In this workout, she shows you many options so that if you can’t do planks or high-impact movements, she’s got you covered.
Tools Needed
Nothing. Possibly a chair nearby if you have a hard time getting your hands to the ground.
Difficulty
Moderate – but again, PJ offers you so many options that this workout could be easy to hard.
Time
26 minutes
Link to workout: AB Hiit Bodyweight Workout for Home
#4. Get Strong! For Women 40, 50, and 60+
The description says it all. This is the best strength and cardio combo workout for metabolic conditioning. I’ve done this workout many times and I always walk away feeling good.
PJ is a the master at perfect cueing. She’ll guide you through the workout with several options. If you have painful osteoarthritis or osteoporosis, make sure to listen to your body. Avoid deep twists if you have osteoporposis or osteopenia.
According to the Better Health Channel, resistance training using free weights such as dumbells, barbells, elastic band resistance, and body-weight training are great choices for people with osteoporosis.
That said, I can’t stress enough how important it is to consult with your doctor, physiotherapist, or exercise physiologist before deciding on an exercise program.
A combination of weight-bearing impact loading, aerobic and muscle-building (resistance) exercise is best, together with specific balance exercises.
Tools Needed
Moderate dumbbells
Difficulty
Beginner to intermediate. Again, don’t let this be the deciding factor. You can make this workout as hard or as easy as you need. The important thing is to show up and get it done!
Time
45 mins
Link to workout:The Best Strength & Cardio Combo Workout
#5. HIIT MetCon Core For Women Over 40
If you’re short on time, PJ has you covered. She quickly gets you into a warmup and then straight to work with this spicy workout.
All the workouts I’m suggesting here are all workouts I’ve done myself (over 50). They are highly effective workouts that can be completed in under an hour. You’ll soon realize, after doing any of PJ’s videos, that efficiency is what matters, not how much time you spend at the gym.
Tools Needed
No equipment needed
Difficulty
Suitable for all fitness levels. As always, osteoporosis and beginner options are shown.
Time
22 minutes
Link to Workout HIIT Metcon Core for Women Over 40
Summary
The reason I’m pushing PJ’s workouts is because they’re the best ones I’ve ever found on YouTube for free. I’m not getting paid to endorse her!
I love her common-sense approach to working out. I’ve done plenty of free YouTube workouts from people who were clearly there to pose and show off their muscles. The only thing those workouts did for me was left me feeling like crap. Nobody wants that.
If you don’t mind the occasional swear word and appreciate a good sense of humor, you’re going to love PJ.
I highly suggest subscribing to her show (you’ve literally got nothing to lose), and then sign up for one of her many free challenge programs (free).
Here are some great links from PJ’s playlist!
21-Day Limitless Fitness Challenge (Workouts for Women 40, 50, 60+)
Boost Your Energy 12-day Follow Along Workout Program
Fit & Fierce Challenge – 21 Day Follow Along Workout Program
