Скачать или смотреть 30-Min Walk + Weights | Fat-Burn & Low-Impact (1,300 Steps)

In this energizing 30-minute session, you’ll complete four rounds featuring strength moves and walking intervals that help you rack up 1,300 steps—all while protecting your joints. Whether you're seated or standing, using light weights or household items, this guided workout delivers a heart-pumping, muscle-toning burn for all fitness levels. No repeats, easy-to-follow, and great for seniors or beginners. Improve your posture, stamina, and energy with this fun, structured routine. Stay hydrated and let’s build strength—one step at a time!

Build strength, improve endurance, and stay mobile with this 30-minute weights and walking workout—perfect for seniors and beginners! 💪👟

This gentle workout for seniors uses an interval weight training —a joint-friendly way to combine strength training with low-impact cardio. Each of the 4 sets includes:

🏋 1 lower body or core move (1 min)
💪 1 upper body move (1 min)
🚶 3 minutes of brisk walking to elevate your heart rate

By the end, you’ll rack up approximately 1,300 steps—more or less depending on your pace and movement style.

Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 63 calories
🔥 A 200 lb (90.7 kg) person: 111 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.


yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.