HIIT Workout for Seniors: How they can Lower Belly Pooch Fat, Belly Fat

Overweight seniors know that losing belly fat and weight is needed for them to live a longer healthy life.  In fact, quite a few seniors regularly go to health clubs, work out in their homes, or do outdoor activities like walking, gardening to lose lower belly pooch fat. Now many have heard of high intensity interval training or HIIT. But they may be put off by the intensity being put out by the younger generation. However, HIIT is not necessarily limited to the younger generation. In fact, even seniors can participate in and benefit from a HIIT workout for seniors.


The best workouts for seniors are those that jar the body. Examples of such low-impact aerobic workouts include walking, cycling, stationary bike, elliptical trainers, rowers, and swimming. But, its important to avoid workouts that may make you unsteady. For example, avoid cycling (especially outdoors) or even running on a motorized treadmill.

By the way, seniors should also include muscle or strength training workouts. Besides being low-impact workouts, these workouts help build muscle mass or at least minimize muscle loss due to the aging process. However, remember to start by using lighter weights or resistance bands. And gradually increase weights and stronger resistance bands.


Now, the most promising way to burn belly fat or belly pooch fat is to combine the above aerobic or strength training workouts with High Intensity Interval Training or HIIT workouts. However, don’t do all your workouts with HIIT. In fact, its good to alternate HIIT workouts with a variety of other aerobic or strength training workouts. Incidentally, this variety helps minimize or even prevent overuse injuries.

Lastly, spread HIIT workouts throughout the week with one to two days of recovery times interspersed between workouts.


Now, seniors should start with short high-intensity intervals followed by longer low-intensity intervals, or even rest periods. In fact, these allow you adequate time to recover before then next high-intensity interval. And as your body gets stronger, you can gradually increase the duration of the high-intensity interval. Also, you can gradually decease the duration on the low-intensity interval or the rest period.


First, start your HIIT workout slowly. For example, to warm up, start with a slow walk.

Next, to increase the intensity, pick up your pace or walk uphill. Consequently, you may be breathing heavily while still being able to maintain a conversation. And, do this for 2 -3 minutes.

Now, go back and forth between these two types of walking modes.

And repeat the sequence as long as you desire. However, in the beginning repeat the sequence for say 5 iterations. Now, as your body becomes stronger, you can increase the iterations as much as you desire. Also, remember, the more you sweat the more belly or pooch fat gets burned.

Other HIIT Workouts

  • Pushups
  • Squats
  • Alternate sitting and standing with a chair
  • Reverse lunges
  • Split squats
  • Walking 30 seconds of fast walking combined with 90 seconds of slow walking,
  • Running for 30 seconds as fast as you can combined with 90 seconds of walking,
  • Using a stationary bike, pedal as fast as you can for 30 seconds combined with 90 seconds of easy pedaling.


By the way, if it helps you can get a trainer with HIIT experience. However, get a trainer with experience working with seniors and who can help modify the workouts to create a safe and effective HIIT workout.


  • Burns fat,
  • Develops stronger muscles,
  • Improves cholesterol levels,
  • Lowers blood sugar,
  • Improves insulin resistance,
  • Improves cardiovascular fitness,
  • Boost metabolism,
  • Pushes your heart rate
  • Lowers blood pressure,
  • Helps you lose weight.
  • HIIT can be modified to meet your needs and fitness level. Consequently, it can be adapted to adults of all ages.
  • HIIT can improve heart health in a shorter amount of time when compared to other types of workouts.
  • Lastly, HIIT can improve the maximum volume of oxygen the body, known an VO2max. Also, the higher the VO2max the better your heart can pump blood.

Finally, studies of previously sedentary women show that HIIT workouts reduce belly fat more effectively than non-HIIT workouts. In fact, in one study, only the women in the HIIT group lost fat, and it mostly came from the midsection. However, it is important to complement HIIT with a diet aimed at losing belly fat and your weight.