Move · Videos · Cardio · 32 min

30-Minute Low-Impact Cardio for Seniors (YMCA)

30-Minute Low-Impact Cardio for Seniors (YMCA) — video by YMCA of Greater Rochester Play · 31:58

Video by YMCA of Greater Rochester on YouTube · Open on YouTube

A standing cardio circuit for seniors from the YMCA's virtual studio: step-touch, hamstring curls, knee lifts, mambo steps and V-steps with big-or-small options, then a cool-down with balance holds and stretches.

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

Good forHealthy ageingHeart health

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Step by step 12

Tap a time to watch that step in the video.

  1. Warm-up: shoulder rolls and marching, heel digs with arm raises, step-touches, hamstring curls and knee lifts. 0:56
  2. Rock steps side to side, then side lunges pushing the hips back, and side toe taps. 4:13
  3. Warm-up stretches: calf raises and stretch, a hamstring hinge each leg, then hip circles and wrist moves. 5:26
  4. Routine part 1: walk forward and tap, step-touch, hamstring curls, knee lifts and step-outs, each side. 7:45
  5. Mambo steps forward and back, then the train: two steps to each side. 12:25
  6. The routine from the top, sinking into a small squat on the step-outs if you like. 15:07
  7. V-steps: out, out, back, back, on each side, with hip circles between. 18:20
  8. Full run-through: every move from the start, mambos, the train and V-steps included. 20:10
  9. Cool-down: small marches, heel digs, toe taps and rock steps with the arms low. 25:00
  10. Balance: stand on one leg near a chair or wall, circling the ankle if you want a challenge, each side. 27:00
  11. Stretches: calves with the front knee behind the toes, hip flexors and a cross-body shoulder stretch. 27:52
  12. Hamstring stretch sitting back into the hip, each side, then pelvic tilts for the lower back. 30:10

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

Form cues from the coach

  • Work at about 6 or 7 out of 10; if you can't talk, dial back and march
  • Take small or big steps and add or drop the arms to suit you
  • Keep chest up and belly firm; hinge from the hips, don't round

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm reaches, curls, cactus arms
  • Elbows movessmall arm curls
  • Lower back moveship hinges, tailbone tucks
  • Hips movesknee lifts, marching, hip circles, hinge stretch
  • Knees movesstep touch, hamstring curls, optional small squats
  • Ankles & feet movesmarching, step touch, calf raises
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Small steps, arms optional, squat optional; chair or wall for balance holds

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 YMCA of Greater Rochester; 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