Move · Videos · Cardio · 17 min

15-Minute Interval Cardio for Over-55s, No Jumping

15-Minute Interval Cardio for Over-55s, No Jumping — video by At-Home Exercise 55+ | Be Mobile Physiotherapy Play · 17:01

Video by At-Home Exercise 55+ | Be Mobile Physiotherapy on YouTube · Open on YouTube

Two physiotherapists lead a session made for over-55s: a warm-up, then three rounds of five moves (box steps, squat and punch, fast march, side steps, toe taps), 40 seconds on and 20 off. One shows easier versions and one harder, so you set the effort. No equipment, no cool-down.

  • 17 min
  • All levels
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageingHeart health

Open in VideosLog it in Train

Step by step 8

Tap a time to watch that step in the video.

  1. Warm-up: march on the spot, mini squats, shoulder rolls, side steps and a fast march. 0:08
  2. Box steps, 40 seconds: step to the corners of an imagined square; bigger steps make it harder. 2:02
  3. Mini squat and diagonal punch: squat as deep as suits you and punch across the body. 3:06
  4. Fast march on the spot, or jog for the harder version; work hard but manageable. 4:04
  5. Side steps with pec-deck arms, elbows out and hands meeting; keep the arms low for sore shoulders. 5:00
  6. Toe taps on the floor with the opposite arm; go back to a march or jog if it's hard to coordinate. 6:02
  7. Round 2: the same five moves; on box steps keep the feet wide like train tracks and squat slightly. 7:00
  8. Round 3: the five moves a final time, finishing with fast toe taps. 11:58

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

Form cues from the coach

  • For box steps, keep the feet wide like train tracks and squat slightly to take bigger steps
  • Work hard but manageable; go smaller or slower whenever you need to
  • If toe taps are hard to coordinate, go back to a march or jog

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadmini squats, box steps, side steps
  • Knees takes loadmini squats, squatted box steps, side steps
  • Shoulders movesdiagonal punches, pec-deck arms
  • Ankles & feet movesmarching, box steps, quick toe taps

Easier option from the coach: Smaller box, shallower squats, march instead of jog, arms low for sore shoulders

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

More like this

Browse all 764 videos

Video by At-Home Exercise 55+ | Be Mobile Physiotherapy; 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