Tips on HIIT Training Workouts for Seniors

By: Zach Gulley
HIIT? No, that is not a typo. It’s spelled HIIT. 
If you exercise and have NOT heard this term, it’s time you started keeping up on current events a bit more!

HIIT or High Intensity Interval Training is all the rage these days. It has actually been around for a long time, but science is now proving the enormous benefits of this training approach. HIIT is a short period of intense exercise, usually 30 seconds – followed by a less intense ‘recovery’ period. This pairing is repeated for 20-36 minutes. Think “boot camp” style.

As a general rule, if you can go longer than 40 minutes doing this approach, you likely were NOT going hard enough!

New research is showing that if you are in your 40’s and 50’s and are concerned about Type II diabetes, the FASTEST way to get your blood sugar under control is to do HIIT! It’s that simple. HIIT can be done on the road, on a treadmill, on a bike, in the gym with weights, just body weight, you name it. The key is the variation in intensity which requires you to work very hard and then recover somewhat as your heart rate comes down. Then you crank it up again to a high level.

Here is a typical Interval style training program you can do anywhere – no equipment needed: 

Work period: 30 seconds
Rest period: 30 seconds (20 seconds if you find this too easy)

Exercise #1: Push-ups (regular or from the knees)

Exercise #2: Dynamic Lunge (Step forward with the back knee just above the ground and then return to a starting position) 

Exercise #3: Lateral Shuffle (5 yards each direction, going back and forth quickly)

Exercise #4: Bicycle (lying on your back on a matt or rug, hands behind your head. Reach your elbow across for the opposite knee and alternate sides with your legs going in a bicycle motion.)

Exercise #5: Burpies (you can modify these by lowering your hands to a step 6-8” high if you need to)
Repeat all 5 movements 4 times through, with a one minute break in between.

1. You can download a timer in your App store on your phone. IntervalTimer is my personal go to.
2. You can manipulate these numbers to suit your fitness level. Don’t go too crazy when you start, always stop if you need to and PLEASE see a physician prior to starting HIIT training if you have been sedentary for a long period.

Finally, PLEASE PLEASE PLEASE stop running on the treadmill for 45 minutes straight at the same pace if you are trying to lose weight! There are FAR better things you can be doing with your time! If you’re not ready for this type of workout as of yet don’t worry. Start by implementing walking 3-5 days per week and vary your speeds for 30 second, you will see similar benefits.

To learn more about HIIT and fitness offerings at Superstition Mountain Golf and Country Club be sure to check out our website at

Meet Zach Gulley
Golf Fitness Professional
and Guest Blogger


TPI Fitness Level 3 
B.S. Exercise and Wellness, ASU / NASM CPT     
Team Up Health and Fitness

This will be my 7th year as a Fitness and Performance Professional. Playing 5 years of college baseball I was naturally driven to help others improve their fitness levels because of my own need to be bigger and stronger to compete with the big guys. Golf has been a passion of mine since I was a child and I love being able to use my fitness education in this realm. I received my education on the foundational movements of the body from Arizona State University and all my golf knowledge through Titleist Performance Institute.  I am confident I can make an impact on anyones golf game and help them play longer. I am on a mission to help improve everyone's quality of life through fitness here at the club. 

  8000 E Club Village Dr, Superstition Mountain, AZ 85118
P: (480) 983-3200 | © 2017 All rights reserved