Journey To 30 Challenge: An Energizing Cardio Workout to Burn Fat

Today, get your heart pumping and burn belly fat with a Zumba class or this 10-minute cardio home workout.

To celebrate our 30^th anniversary, we’ve put together the Journey to 30 Challenge! It’s four weeks of summer-fun activities to help you stay active, connect with the SilverSneakers community, and have a total blast doing it. This is Activity No. 16. Find the full step-by-step guide here. And download the game board PDF here. 

There’s a reason getting your heart pumping is part of a well-rounded fitness routine. According to the Centers for Disease Control and Prevention, cardio exercise plays a key role in helping to:

• Strengthen your heart and lung health
• Improve blood flow
• Reach and maintain a healthy weight
• Keep your sleep schedule on track
• Prevent and better manage chronic conditions

Over time, if you go from no physical activity to just 10 minutes a day, six days a week, you’ll start to gain tremendous health benefits. You’ll lower your risk of heart disease, type 2 diabetes, and some cancers.  

In fact, among adults age 40 to 85, just 10 additional minutes of moderate to vigorous physical activity per day would save 110,000 lives per year, according to a January 2022 report of movement and mortality published in JAMA Internal Medicine.

Those 10 minutes can easily become 30, 45, or 60 minutes when the Zumba music begins! Fast forward to today’s challenge: 

SilverSneakers members: RSVP for the 30th Anniversary Grand Finale Member Celebration that takes place at 1:00 p.m. ET on September 16. It’s an online workout party that you won’t want to miss! Check your eligibilityand RSVP here.    

The Journey To 30 Challenge Activity No. 16: Do an Energizing Cardio Workout 

Today’s activity is split between SilverSneakers members and non-members.    

Eligible members get access to SilverSneakers LIVE online classes, On-Demand videos, and thousands of fitness locations and classes. Not sure if you have access? Quickly check your eligibility now.  

As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.  

For SilverSneakers members: Take a SilverSneakers LIVE Zumba or Zumba Gold class  

We offer two variations of this high-energy dance party featuring Latin-inspired tunes.

Zumba Gold introduces easy-to-follow Zumba choreography that focuses on balance, range of motion, and coordination. View the schedule and RSVP. 

Zumba is for intermediate and advanced exercisers who are comfortable with choreography and seeking higher-intensity movements.  View the schedule and RSVP.

Recommended reading: 6 Surprising Benefits of Zumba

Get and stay fit with SilverSneakers! Choose from dozens of different Community classes, visit a participating fitness location, or  view the current schedule of SilverSneakers LIVE online classes.

For non-members: Try this 10-Minute Cardio Workout for Beginners

You can do this routine at the gym or at home. All you need to get started is some open floor space, and water and a towel if you want it. If you’d like support during exercises, feel free to use a wall, chair, or counter. 

Do each exercise for 30 seconds. Repeat the sequence 4 times.

Cardio Exercise #1: March in Place

How to do it:

1. Stand tall facing a wall, kitchen counter, or back of a sturdy chair, holding on for support if needed.
2. From here, raise one knee as high as you comfortably can, making sure not to tilt your trunk as you do so.
3. Pause, then lower your leg to the starting position.
4. Repeat with your opposite leg.

Cardio Exercise #2: Alternating Reach

How to do it:

1. Stand with your feet wider than shoulder-width apart.
2. Reach to the left with your right arm overhead.
3. Then reach to the right with your left arm overhead.
4. Reach to the left with your right arm across your chest.
5. Then reach to the right with your left arm across your chest.
6. As you move your upper body, pivot your feet.

Make it easier: If it’s uncomfortable to reach overhead, alternate reaching across your chest.

Cardio Exercise #3: Modified Seal Jack

How to do it:

1. Stand with your feet together and arms straight out in front of you, palms touching.
2. With control, step one foot out to the side, and open your arms wide.
3. Still with control, step your foot back to center and close your arms to return to the starting position.
4. Repeat on the opposite side.

Cardio Exercise #4: Skater Step

How to do it:

1. Stand with your feet hip-width apart.
2. With control, step one foot behind you at a slight angle, landing on the ball of your foot with your hips and knees bent slightly. You can step back as little or as much as comfortable for you.
3. Let your arms swing gently and naturally.
4. Still with control, return your foot to the starting position.
5. Repeat on the opposite side.

Cardio Exercise #5: Heel Kick

How to do it:

1. Stand with your feet about shoulder-width apart, and raise your arms overhead.
2. Kick one heel toward your glutes, lower your foot, shift your weight, and kick the other heel behind you.
3. As you kick your heels, bring your arms down.
4. As you lower your foot back down to the floor, raise your arms back up.

Make it easier: Keep your hands on your hips or down by your sides, and focus on the footwork first. Once you’re comfortable, you can add the arm movements.

Take Your Favorite SilverSneakers Classes Online!  

SilverSneakers members can access live fitness classes and wellness workshops through SilverSneakers LIVE. See the latest schedule and RSVP for classes here.  

Not a member? If you have a Medicare Plan, it may include SilverSneakers — at no additional cost. Check your eligibility instantly here. 

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.