A 15-Minute Cardio Workout For Days When You’re Feeling A Little Slow

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So far, I haven’t given you a lot of cardio workouts. There’s a reason for that because most of the time cardio workouts are very common in the fitness industry (especially if you’re over 50). At the same time, strength workouts are not.

However, some days you may not have the strength or energy to go all out in a hard workout, what to do then? For those days, I figured it was nice to come up with a cardio routine. That way, you can get a workout in and feel good about your day, without pushing yourself beyond your capacities.

The workout below is brought to you by SeniorShape Fitness. It’s a pretty gentle workout if you’re in reasonable shape and I’m sure it will make you feel satisfied on those lower-energy days!

Warm-Up

The warm-up consists of four exercises. You can follow these or do your own warming up, whatever suits you best!

Exercise 1

She started off standing straight with elbows bent at a 90-degree angle and feet hip-width apart.

Beginning with a low march, she brings her left elbow forward at the same time as she brings her right knee up.

Then, repeat on the opposite side and keep alternating sides for about 1 minute.

Focus on keeping your abdominals pulled in tight, maintaining length through your spine, and keeping your shoulders relaxed and down. The goal is to raise your heart rate and blood pumping before the main workout.

Exercise 2

She starts spreading her arms away from the body and knees slightly bent.

Then, alternatively, she straightened her legs in front with her ankle bent and heel touching the floor.

She returned to the starting position and did the same on the other leg.

Make sure to breathe in and out properly with each movement and repeat for 30 seconds.

Exercise 3

Continue doing a low march for 10 seconds before doing the next exercise, then move to a standing position, bringing your arms to your body and slightly bending your knees.

Then, alternately tap your toes on the floor from side to side while opening your arms with each tap.

The goal is to maintain good posture: stand upright, your knees slightly bent, and engage your core while warming up the sides of your body for 30 seconds.

Exercise 4

For the final warm-up, start with your feet shoulder-width apart, knees slightly bent, and arms tucked in for the starting position.

Next, extend your arms straight back by straightening your elbows, and alternately tap your toes each time you squeeze your triceps.

Then, slowly bend your elbows to return to the starting position and repeat for another 30 seconds.

Remember to exhale as you extend your arms and leg back and inhale as you return to the starting position.

Main Workout

Grab your set of dumbbells for the next part of the workout. Each exercise will be performed for 30 seconds, followed by a 10-second rest.

Exercise 1

Start with a march while holding the dumbbells. Your heart rate is already up, so make sure you go at your own pace for 30 seconds.

Exercise 2

Next, bring your arms up with the dumbbells and raise your knees slowly and alternately. This will focus more on balance when you engage your core, and on doing it slowly and with control on each leg.

If it’s challenging to go all the way up, you may do a low march, but still steady and slow.

Exercise 3

Start with an upright position, holding a dumbbell in each hand, with your palms facing forward

Slowly curl both dumbbells up toward your shoulders, then lower them back down and repeat.

Ensure your palms face forward, keep your back straight, and avoid shrugging your shoulders during the exercise.

Exercise 4

She starts with her palms facing in and does alternating side steps while holding a dumbbell in each hand..

Next, curl one dumbbell up while keeping the other arm at your side, with your elbows close to your body. Return to a standing position and repeat on the opposite side.

Exercise 5

Next is our hamstring curls. Starting off legs shoulders width apart and curling one leg at a time behind you.

 Don’t forget to flex your foot, engage your hamstrings, and keep your abdominals nice and tight while doing this alternately.

Exercise 6

Start by standing with your feet shoulder-width apart, knees bent at around 25 degrees, and your hands holding dumbbells with your elbows bent at 90 degrees.

Bend your body slightly forward, then slowly lift the dumbbells behind you until you feel a stretch in your triceps. Return to the start and repeat.

Exercise 7

Start with a wider stance on your feet. Holding two dumbbells by your sides, palms facing towards each other.

One at a time, curl each weight toward your opposite shoulder while curling the back of your leg.

Do the same on the other side, making sure to incorporate breathing with each effort you put into the movement.

Exercise 8

Next, will do the back taps alternately. Standing upright, shoulder width apart, holding the dumbbells on both hands.

Press your left foot back behind you, then come back to the center and do the other side alternately. In this exercise, you shouldn’t be doing a deep lunge; you will just be tapping your toes behind you.

 If you need any assistance and need something to hold on to, you can use a chair or hold onto the wall while pressing your foot backward to maintain balance and good form.

Exercise 9

 Next, still working out the back muscles with bent-over rows. Keep your chest forward, arms long, and core tight

 Squeeze your shoulder blades together while breathing in. Return to the starting position while breathing out, and focus on having the upper back do all the work.

Exercise 10

Continuing, stand tall with a dumbbell in each hand. Keep your shoulders down and palms facing in.

Raise your arms simultaneously just a couple of inches out to each side and pause, stopping when your elbows reach shoulder height and your body forms a “T” shape. Breathe in as you lift and go back to the starting position and repeat as many reps in 30 seconds.

Exercise 11

Now, do the same workout with a side leg raise, alternately raising the same arm and leg.

Both the upper body and lower body are now working at the same time. There’s no need to rush; find your balance and keep your abdominals pulled in tight.

Exercise 12

Next are side bends. Begin with your feet together, find your balance in the center, and slightly bend your knees.

Bend to your right side, then raise back up and do it on the opposite side while engaging your core.

Think about the side of your waist lifting you back up. Do it slowly and with control.

Exercise 13

 Now we will focus on the entire abdominal wall. Begin with your weights up, feet together, and knees slightly bent.

 Bring your right knee up and crunch forward. You may also hold on to something to maintain good form.

 Do the other side and make sure your full abs are engaged while crunching forward. Squeeze and lengthen the abs throughout.

Exercise 14

 Putting our weights down, next we will be doing inclined chair push-ups. Step your legs backward, lean forward, and place your hands on the base. Your arms should be straight.

Descend slowly until your chest gently touches the top of the chair. Your hands may brush your chest.

Slowly come back up while breathing out and repeat the movement. For modification, you may use the wall and still target the same muscle groups.

Exercise 15

 Last one: to end the workout and bring the heart rate down, march in place for another 30 seconds, breathing in and out with proper posture.

Cool Down

 Shake it all off with a side-to-side step, opening and crossing your arms for 10 seconds.

 Place your hands at your back, open up your chest, breathe in, and breathe out. Feel the stretch in your chest and shoulders while slightly bending your knees.

Release your arms at the back and place your hands in front, rounding your upper back and opening through the shoulder blades.

Next, we will be stretching out your lower body. First, bring your right heel down, sit back, and bend your left knee to stretch the hamstrings. Hold for a few seconds on each leg.

Do the same thing on the other leg. Make sure you feel the stretch in your glutes, calves, and hamstrings while sitting back.

Lastly, bend forward, bending at the waist, length stays in the spine, and hang forward for a few seconds.

Now slowly roll up, rounding the spine up.

Finally, stand tall with your feet hip-width apart, Inhale deeply through your nose, raising your arms above your head as you do so. Ensure your spine is straight and your shoulders are relaxed.

Exhale slowly through your mouth, bringing your arms down smoothly to your sides. Keep your movements controlled and your posture aligned.

Repeat this several times, focusing on the rhythm of your breath and the fluid movement of your arm