Move · Videos · Cardio · 14 min

Beginner HIIT Circuit with a Seated Option, 14 Minutes

Beginner HIIT Circuit with a Seated Option, 14 Minutes — video by AARP Answers Play · 14:02

Video by AARP Answers on YouTube · Open on YouTube

A personal trainer and her mother (who stays seated) lead a gentle interval session: warm-up, two circuits of farmer's walk, squat or sit-to-stand, row and overhead press, 30 seconds on and 30 off, then a stretch. Light weights or none; check with a doctor first.

  • 14 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, chair

Good forHeart health

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: march in place, then side-steps, standing or seated tall with ears, shoulders and hips in line. 1:01
  2. Leg swings forward and back, then across the body, each leg; if seated, just step the leg out. 1:28
  3. Shoulder rolls back and forward, then big arm circles both ways. 2:21
  4. Farmer's walk, 30 seconds: march tall with weights at your sides, then 30 seconds of easy marching. 3:04
  5. Squat, or sit-to-stand from the chair: weight in the heels, sit the hips back, then stand. 4:00
  6. Rows: feet shoulder-width, slight hinge at the hips, squeeze the shoulder blades as you pull. 5:09
  7. Overhead press from bent elbows with the core tight; use very light weights or none. 6:33
  8. Round 2: farmer's walk, squat or sit-to-stand, row and overhead press again. 7:33
  9. Cool-down: hamstring stretch each leg, side reaches, cross-body shoulder stretches and arm sweeps. 11:46

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep ears, shoulders and hips in line, and keep breathing through every move
  • Hinge slightly at the hips for rows and squeeze the shoulder blades together
  • Choose a weight light enough for many reps, or none, especially for overhead presses

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadoverhead presses, rows, arm circles
  • Hips takes loadsquats and hip hinge for rows
  • Knees takes loadsquats and sit-to-stands with weights
  • Elbows movesrows and overhead presses
  • Wrists & hands movesholding dumbbells
  • Upper back movesrows, shoulder blade squeezes
  • Lower back moveshinging forward for rows, tall posture
  • Ankles & feet movesmarching, farmer's walk, sidesteps

Easier option from the coach: Seated version of every move; no weights; chair or table for balance

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by AARP Answers; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety