As we age, maintaining muscle mass and strength becomes increasingly important for overall health, mobility, and quality of life. Combining cardio and strength training into a single workout is an excellent way to achieve these goals. Cardio-strength workouts not only improve cardiovascular health but also help build lean muscle and boost metabolism, which naturally slows down with age. These dynamic routines are designed to enhance endurance while preserving and growing muscle, making them ideal for people over 60.
Incorporating these hybrid workouts into your routine can help you burn calories, strengthen your heart, and support functional strength for daily activities. These exercises emphasize controlled, low-impact movements that are joint-friendly while still being effective for muscle growth. Whether you’re a fitness enthusiast or just getting started, these workouts are scalable to suit your fitness level.
Below, I’ve outlined five cardio-strength workouts designed specifically for individuals over 60. Each workout includes exercises that blend strength-building movements with heart-pumping cardio to maximize results. Let’s get started and work toward a stronger, healthier you!
Circuit Power Blast
This full-body circuit combines strength exercises with cardio intervals to improve muscle tone and stamina. The mix of compound movements and heart-pumping intervals helps boost metabolism while building functional strength.
The Routine
- Dumbbell Goblet Squats – 12 reps
- Step-Ups with Knee Drive – 10 reps per leg
- Jumping Jacks or Low-Impact Side Steps – 30 seconds
- Repeat the circuit 3 times.
Exercise Instructions
- Dumbbell Goblet Squats
- Hold a dumbbell or kettlebell at chest height with both hands.
- Stand with your feet shoulder-width apart, keeping your chest up and core engaged.
- Lower into a squat, pushing your hips back and keeping your knees in line with your toes.
- Push through your heels to return to standing.
- Step-Ups with Knee Drive
- Stand in front of a sturdy step or platform, holding dumbbells in each hand if desired.
- Step your right foot onto the step, driving your left knee toward your chest.
- Lower back down and repeat on the opposite leg.
- Jumping Jacks or Low-Impact Side Steps
- For jumping jacks, start with your feet together and arms at your sides. Jump your feet out while raising your arms overhead, then return to the starting position.
- For low-impact side steps, step your right foot to the side and swing your arms overhead. Return to center and repeat on the other side.
Strength & Stride Fusion
This workout alternates between walking-based cardio and strength moves to target your entire body. It’s perfect for building muscle while improving cardiovascular endurance.
The Routine
- Brisk Walk or March in Place – 2 minutes
- Bicep Curls with Dumbbells – 12 reps
- Lunges with Overhead Reach – 10 reps per leg
- Repeat the circuit 3 times.
Exercise Instructions
- Brisk Walk or March in Place
- Walk briskly in place, lifting your knees to hip height and swinging your arms.
- Maintain a steady pace to elevate your heart rate.
- Bicep Curls with Dumbbells
- Hold a dumbbell in each hand with your palms facing forward.
- Bend your elbows to curl the weights toward your shoulders.
- Lower the dumbbells back to the starting position with control.
- Lunges with Overhead Reach
- Stand with your feet hip-width apart. Step your right foot forward into a lunge, bending both knees to 90 degrees.
- As you lower into the lunge, reach both arms overhead.
- Push through your front foot to return to standing and repeat on the other leg.
Core & Cardio Boost
This workout targets your core while incorporating cardio movements to keep your heart rate elevated. It’s great for building core strength and improving overall stability.
The Routine
- Mountain Climbers or Standing Knee Drives – 30 seconds
- Plank with Shoulder Taps – 12 reps per side
- Russian Twists with Weight – 10 reps per side
- Repeat the circuit 3 times.
Exercise Instructions
- Mountain Climbers or Standing Knee Drives
- For mountain climbers, start in a high plank position. Drive one knee toward your chest, then quickly switch legs.
- For standing knee drives, march in place while driving your knees high and swinging your arms.
- Plank with Shoulder Taps
- Start in a high plank position with your hands directly under your shoulders.
- Tap your left shoulder with your right hand, keeping your hips stable.
- Return to the starting position and repeat on the other side.
- Russian Twists with Weight
- Sit on the floor with your knees bent and feet flat. Hold a dumbbell or weight plate at chest level.
- Lean back slightly and twist your torso to the right, bringing the weight toward your hip.
- Return to center and repeat on the left side.
Low-Impact Cardio-Strength Circuit
This joint-friendly circuit incorporates controlled strength movements and low-impact cardio to support muscle growth and improve endurance. It’s ideal for maintaining joint health while working on overall fitness.
The Routine
- Side Step with Band Pull – 12 steps per side
- Seated Resistance Band Rows – 12 reps
- March in Place with Overhead Arm Reaches – 1 minute
- Repeat the circuit 3 times.
Exercise Instructions
- Side Step with Band Pull
- Place a resistance band around your thighs, just above your knees.
- Step your right foot out to the side, creating tension in the band, then bring your left foot to meet it.
- Simultaneously, hold a resistance band in front of you with both hands and pull it outward as you step.
- Continue stepping to the right for 12 steps, then repeat to the left.
- Seated Resistance Band Rows
- Sit on a sturdy chair or bench with a resistance band looped around your feet.
- Hold the band handles with your palms facing each other.
- Pull the band toward your torso, squeezing your shoulder blades together.
- Slowly release back to the starting position.
- March in Place with Overhead Arm Reaches
- March in place, lifting your knees high.
- Reach both arms overhead with each step, fully extending them to engage your core and shoulders.
Functional Strength & Cardio Blend
This workout combines functional strength movements with bursts of cardio to enhance muscle tone and improve balance. It’s an excellent choice for supporting daily activities while building endurance and strength.
The Routine
- Chair Sit-to-Stand – 12 reps
- Standing Side Leg Lifts – 12 reps per side
- Toe Taps on a Step or Platform – 1 minute
- Repeat the circuit 3 times.
Exercise Instructions
- Chair Sit-to-Stand
- Sit on a sturdy chair with your feet flat on the floor and your arms crossed over your chest.
- Lean slightly forward and push through your heels to stand up.
- Slowly lower yourself back down to the chair with control.
- Standing Side Leg Lifts
- Stand tall with your hands on your hips or holding a chair for support.
- Lift your right leg out to the side, keeping it straight and engaging your core.
- Lower the leg back down and repeat on the other side.
- Toe Taps on a Step or Platform
- Stand in front of a sturdy step or low platform.
- Tap your right foot lightly on the step, then switch to tap your left foot.
- Continue alternating taps at a steady pace to elevate your heart rate.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
