HIIT Training Over 50- Most Effective Middle Age Routines

Exercise is important. However, doing the right exercises for your age and fitness goals is just as important. Luckily, HIIT over 50 years of age can be the best way to stay in shape, lose fat, and slow aging.

Here you can find the best HIIT workouts for middle-age people to start today.

You can also check out the program I used to get myself into shape here!

Why working out as you get older is important

hiit exercise for middle age men

Exercise over 50 years of age is critical for many different reasons.

One of the biggest incentives to exercise for middle age individuals is that not doing so accelerates aging. Living a sedentary lifestyle without much activity often leads the body to become completely out of shape.

As your metabolism naturally begins to slow down as you get older, without any exercise it becomes more difficult for your body to stay lean. Without exercise, your figure will become frail and gaunt at a much faster pace as well which only makes you look older.

Not partaking in exercise in your middle age years also can quickly lead to a poorer quality of life. Living a sedentary lifestyle can lead to stiffness of joints and limited mobility. As your body naturally loses its robust and youthful functionality in its later years, exercise is critical to keeping your body agile and limber. 

Exercise is also critical for preventing common ailments that come with old age. For instance, heart disease, arthritis, and depression are all common sicknesses of old age that can be prevented by maintaining a healthy lifestyle. By avoiding these common diseases you can expect a much longer and happier life.

Keeping a healthy lifestyle also simply makes you feel better… who doesn’t love that?

Why HIIT is the best exercise over 50

hiit after 50

Almost all exercise is beneficial as you get older, however, some exercises are better than others as you get up in years.

As you get older the change in the body most responsible for out of shape figure is largely a slowing metabolism. This slow down in the body is responsible for fat development since your body loses some of its ability to burn calories efficiently. Thus, as you get older it becomes easier to lose your figure without the proper exercise.

HIIT training, however, is super effective for countering the deterioration of your body’s functionality as you get older. HIIT exercises are designed to rev up your metabolism so that even hours after your workout your body is performing like a calorie burning machine. Because HIIT workouts are so effective in increasing the metabolism, they are of the most effective workouts for burning fat.

Possibly the best part of these workouts is they only take about 30 minutes to accomplish. Often times you don’t even need a gym membership either to get the most out of these workouts.

To recap, HIIT workouts are extremely effective for those over 50 mainly because…

  1. They are killer routines for burning off fat build up that is ever so common among middle-aged individuals.
  2. These routines don’t require long, and strenuous workouts at the gym that can actually be damaging to aging bodies.

What exactly are HIIT workouts?

why hiit workouts are important

HIIT or high-intensity interval training involves brief periods of high-intensity activity, followed by low-intensity periods of rest or extremely light training. These workouts are fantastic for improving agility, strength and burning fat.

These workouts come in many different varieties. However, in this post, we will cover two of the most effective HIIT workout routines for middle age individuals.

The first routine is a cardio based routine focused on simply burning body fat and leaning down your figure. If you are currently overweight and want to slim down, this workout would be recommended.

The second workout is also ideal for leaning down, however, it involves more bodyweight strength exercises. This way, the workouts allow you to tone up your body and develop strength. This routine is ideal for anyone who is already somewhat slimmed down and would like to develop some definition in their body. 

You can also check out the program I used to get myself into shape here!

Cardio HIIT workout for scorching fat

Cardio hiit workout

Monday- sprint and walk

This workout is short and simple. As you might have guessed it involves high intensity sprinting followed by low intensity walking.

  1. 5 minutes of light jogging as a warm up
  2. 30 seconds of high intensity sprinting
  3. 60 seconds of low-intensity walking

(repeat steps 2 and 3 8-10 times)

      4. 5 minutes of light jogging to as a cooldown

All in all this workout should only take you 20 minutes to do, but when it is done properly, you should feel extremely fatigued by the end. In fact, by sprint four or five, when the workout is done properly you should feel winded to the point where you might need a short break.

The workout is simple but depending on your fitness level, you may want to take it easy your first few times. If you find that you cant make it past three sprint sessions without nearly passing out, take a few minutes of rest and then continue. The next few times you do the workout you might be surprised at how much your endurance improves.

Tuesday- rest

Wednesday- burpees and jumping jacks

  1. 5 minutes of light jogging as a warm up
  2. 30 seconds of burpees non-stop
  3. 60 seconds rest
  4. 30 seconds of jumping jacks non-stop
  5. 60 seconds of rest
  6. 30 seconds of high knee runs
  7. 60 seconds of rest
  8. Repeat steps 2-7 three times
  9. 5 minutes of light jogging to cool down

This workout can be intense, however, try not to sacrifice form when you get fatigued. Again, you might not be able to get through this workout completely the first time but keep practicing. This workout, in particular, is great for building good balance through the burpees, jumping jacks and high knee runs.

Thursday- rest

Friday- boxing and jumping rope

  1. 5 minutes of light jogging as a warm up
  2. 30 seconds of jumping rope
  3. 60 seconds of rest
  4. 30 seconds of shadow boxing
  5. 60 seconds of rest
  6. Repeat steps 2-5 three times
  7. 5 minutes of light jogging to cool down

Shadow boxing is to be taken seriously! You might feel silly trying to shadow box but do your best to focus on throwing consistent, powerful punches one by one. Your arms will thank you when you shred away stubborn arm fat.

This particular workout is a bit lighter than Wednesday’s workout. This is because you need to be able to recover in time from Saturday’s workout!


Bodyweight strength HIIT workout

body weight hiit workout for middle age men

Monday- Legs

This workout is simple and straight to the point. It involves intervals of high intensity sprinting followed by low intensity walking. Perform the workout as follows…

  1. 5 minutes of light jogging in place to warm up the muscles
  2. 20 squats
  3. 60 seconds of rest
  4. 15 lunges on each leg
  5. 60 seconds of rest

(repeat steps 2-5 4-6 times)

     6. 5 minutes of light jogging in place to cool down

This workout should not take too long but when done correctly, your legs will be screaming by the end. To focus on really developing your leg muscles, step as deep as you can into those lunges. Let your body go down slow and then explode back to your starting position while keeping the stress on the quad of the front leg. For a little bit of added intensity, you can also turn the 20 squats in step 2 into jump squats to really put your quads and glutes to work. 

Tuesday- rest

Wednesday- chest and triceps

As you might have guessed, this workout involves doing some good old fashioned pushups and dips.

  1. 30 seconds of shadow boxing to warm up
  2. 10 pushups in a row
  3. 30 seconds of rest
  4. 10 dips in a row
  5. 30 seconds of rest

(repeat steps 2-5 4-6 times)

  1. 30 seconds of planking to cool down

Again, this workout shouldn’t take too long to do! When doing the pushup be sure to keep your body rigid and your form strict. As for the dips, try to concentrate on putting all the stress on your triceps and be sure to squeeze at the top of the movement for the best results. This workout can be a challenge for some and you might not be able to get through the entire thing at once. Stay persistent with it and soon, this workout will be a breeze.

Thursday- rest

Friday- sit up and jump

This workout is a short and simple way to work out your core and get some cardio in. 

  1. 30 seconds of jumping jacks to warm up
  2. 10 situps in a row
  3. 60 seconds of rest
  4. 10 vertical jumps in a row
  5. 60 seconds of rest
  6. Repeat steps 2-5 4-6 times
  7. 30 seconds of light jogging in place to cool down

It is important to keep your thighs parallel to the ground when you squat down during your squat jumps.  To really focus on building good muscle strength in the legs, spend 3 seconds going down before exploding up. This gradual movement keeps the quads and glutes engaged throughout the exercise

Saturday- rest

Sunday- back and chest

Just as you might have thought, this workout involves a good amount of pulling and pushing exercises.

  1. 30 seconds of jumping jacks to get warmed up
  2. 5-10 pull-ups in a row (depending on your fitness level)
  3. 60 seconds of rest
  4. 10 pushups in a row
  5. 60 seconds of rest
  6. Repeat steps 2-5 for 4-6 times
  7. 30 seconds of light jogging in place to warm down


Final comments

As mentioned, these workouts might seem a bit difficult to do at first depending on your fitness level. However, I would recommend you try your best to go through 3 weeks in a row with either program. You would be amazed at how much easier it will be to do the workout routine the fourth time over. Stay persistent and I promise results will come.

In addition, I would also recommend using a timer for these workouts. Don’t do this workout thinking, “I’ll just count to about 30 while doing these jumping jacks and then ill count to about 30 again while I rest”. The point of interval training is to be disciplined in your intervals.

If you try just counting in your head or guessing how much time has passed while you were doing your exercise, you won’t be able to exercise effectively the way you are supposed to. No matter how strong-willed you are, counting in your head during exercise or rest will lead to a loosely structured and ineffective workout.

Instead, use a stopwatch. Using a stopwatch or a timer on your phone ensures that you will strictly follow the intervals listed above. Believe me, you will get so much more out of your workout if you time your intervals accordingly.

Show Buttons
Hide Buttons