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HIIT Workouts for Men Over 50

Check out these training ideas for your later years.


It’s no secret that staying healthy and losing weight gets more difficult as you get older. Being over 50 doesn’t make you old, but it does mean that things have changed a little, and there’s nothing wrong with that. Change is inevitable and it’s something you can embrace.

If you want to improve your health spending just a short amount of time, we got you covered. Check out these HIIT workouts for men over 50 that you can do at home.


HIIT Workouts for Men Over 50 – Why Do It?

Passing the 50-year mark is momentous, but it may also be a little scary. With all that in mind, however, it’s all about perspective. Only you can choose to have a positive outlook and embrace your 50s.

We can assure you that as soon as you start going with the flow and looking for the positives in growing older, you’re bound to have a better time.


When it comes to working out, the options are endless. You can hit the gym, go for a run or a cycle, or take a walk. However, one of the most effective options these days is high-intensity interval training (HIIT) workouts, and they’re not just for the younger generation.

In fact, HIIT workouts can be particularly effective for men over the age of 50, and we’re here to give you all the information and motivation you need to make the switch.

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What Are HIIT Workouts?

HIIT and CrossFit are both types of mixed modal training, so they involve different types of activities in a single workout. However, CrossFit not only includes HIIT, but also incorporates Olympic weightlifting movements and elements of gymnastics, so it differs somewhat. 


High Intensity Interval Training is all about increasing your heart rate for short bursts and then taking short periods of recovery.

For instance, if you’re on a bike, this might entail doing 30 seconds of pedalling to your maximum capability followed by a minute of slower cycling to catch your breath. Alternatively, it could be doing a short sprint followed by a slow jog or walk.

Just about any kind of training can be transformed into a HIIT workout by simply following the rule of alternating between bursts of high intensity and short recovery periods.

One of the best ways of doing a good HIIT workout is getting onboard with the CrossFit-style of training. Not only is it super effective, but it’s social and fun too.


HIIT Workouts for Men Over 50 – Why Are They Excellent?

HIIT workouts offer a series of benefits for everybody, regardless of age or gender. However, as you get older, things like losing weight and having a healthy body all around become far more important.

Here are some reasons why HIIT workouts for men over 50 are beneficial:

  • Increases Cardio-Respiratory Fitness

As you get older, one of the most important aspects of your health to keep an eye on is cardiac health, and this is especially true for men.

Due to the nature of this type of exercise, HIIT aims to increase your heart rate as much as possible, close its maximum capacity, and bring it back down again to recover. By doing this repeatedly during a workout, you’re training your heart to be more effective at what it does.


By doing regular HIIT workouts, you can increase your cardio-respiratory fitness dramatically, keeping you healthy all around. Having a healthy and strong heart is important for everybody, but for men over 50, it’s essential. HIIT workouts provide you with a fun way to keep your heart working at its optimum

  • Contributes to Reversing Age-Related Muscle Decline

Muscle decline is accepted to be part and parcel of the ageing process, but it doesn’t have to be. Studies have shown that HIIT workouts can actually reversethe decline of muscle by changing the DNA in your muscles. This change leads muscles to produce more energy.


Interestingly, high intensity workouts have shown to be especially effective in enabling older men to build new muscle. This doesn’t mean you’re going to become a 50-year-old bodybuilder, unless that’s your aim, of course.

But building new muscle boasts health benefits all around. If you can continue to do this into your 50s, you absolutely should.

Related: How To Train Your Body to Crave Fitness

  • Increases Metabolic Rate For Hours Afterwards

Since they increase your heart rate so dramatically, HIIT workouts have the ability to leave you with an elevated metabolic rate for hours after your workout—far longer than most forms of exercise.


This is great if your goal is to lose weight or maintain a healthy weight. When you’re in your 50s, your metabolism has slowed down somewhat so any increase in metabolic rate will benefit you. 

  • High Calorie Burner And Great At Reducing Belly Fat

HIIT workouts are known to be great at burning more calories in a shorter amount of time than just about any other form of exercise. As you get older, keeping an eye on your weight is incredibly important—your weight affects lots of other aspects of your overall health and is not something you can neglect.

Belly fat is one of the most stubborn areas to lose weight, whether you’re in your 50s or your early 20s. Luckily for you, due to the intensity of HIIT workouts, they provide a great way to get rid of that dreaded belly fat.


Using HIIT workouts, men in their 50s can lose weight—especially stubborn belly fat—quickly and effectively. With hard work, of course!

  • Increases Production Of “Youthful Hormones” Like Testosterone

Nothing works if you do it once or twice, it’s all about hard work, persistence, and patience. One of the most interesting results of older men doing HIIT workouts regularly over a reasonably long period of time is their increase in testosterone.

Testosterone isn’t something only young people have, but it certainly is more prevalent in your more youthful years. However, HIIT workouts have the ability to help our body start increasing its production of testosterone even when you’re in your 50s, giving you more energy and just generally making you feel better.


To Get You Started – 2 HIIT Workouts For Men Over 50

If you need some inspiration to get started, these two are excellent options of HIIT workouts for men over 50:

Anywhere Anytime HIIT Workout

No equipment is needed for this short but effective HIIT workout, so you can do it anywhere.

You’ll need to do a little bit of a warm-up first.

Start with 10 jumping jacks, then run on the spot getting your knees up high and swinging your arms for a minute. Lastly, do at least 5 deep lunges and toe touches.


Once you’re warm do the workout as rapidly as possible, while keeping good form.

Equipment-based HIIT Workout

For this HIIT workout, you’ll need a treadmill or stationary bike and resistance bands.

You can follow the same warm-up as the previous workout.

Once you’re warm, you’ll do 5 minutes of cardio to get your heart rate up on your treadmill or bike. Push yourself as hard as possible and then give yourself a 30-second break before doing the following (also with 30-second breaks in between):

Repeat the sequence.


Make HIIT Work For You

Living a healthy lifestyle is all up to you, and it should be part of every sphere of your life. Passing the 50-year mark is no excuse to give up and give in to putting on weight or being unhealthy.

Embrace HIIT workouts and you’re sure to be stronger, happier and healthier.

Read More: This is How to Train for Size and Strength in Your Later Years

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