Whole-Body Wellness Challenge: 7-Minute SilverSneakers Cardio Mix Workout

Shake off tension and stress with this heart-pumping mini-version of one of our favorite low-impact classes.

The Whole-Body Wellness Challenge is rooted in the understanding that health isn’t just about fitness. This month, we’re sharing fun and easy ways to bring everything you love about SilverSneakers classes and your time at the gym to other areas of your life. You’ll find workouts, tips, and activities to help you build strength, eat healthier, sleep sounder, and be more present in your life so you can feel good—body, mind, and spirit.     

When you’re dealing with aches and pains, it can be tempting to skip exercise altogether. But that can make the problem worse. Staying active not only keeps your joints and bones healthy, it also relieves stiffness and helps heal the hurt.   

Your solution: Find workouts that will burn calories and boost your endurance without putting your joints through the wringer.  

Here at SilverSneakers, our expert instructors know just how tailor moves to fit your needs. They’ll offer suggestions for ways to make moves easier or harder. And we even have classes that are designed to be extra gentle on joints too.   

One of our favorites? Cardio Mix. “Each class includes a mix of gentle cardio, strength and stretching to leave you feeling good—and energized,” says SilverSneakers instructor Shannon Thigpen. Plus, you don’t have to be a choreography master to join us.   

Follow along with Shannon as she gives us a taste of what it’s like to be in a Cardio Mix class.   

About the SilverSneakers Cardio Mix Class 

“It’s a heart-pumping workout that is anything but boring,” says Shannon. You’ll go through moves one-by-one and then try them together in fun combinations. Though the sequences are simple, you’ll feel accomplished when you nail a routine. (Even if you don’t, that’s okay! When you join us for a SilverSneakers LIVE online class, there’s no pressure to perform.)  

This intermediate-level workout also features low impact exercises. This means you’ll focus on fluid movements that don’t require a lot of pounding. For example, instead of traditional jumping jacks, you’ll alternate taking your feet out to each side.   

This equipment-free class is also perfect for those who are comfortable in our beginner-level classes and are ready to level up. And the instructors will give you options for ways to up the intensity, if that’s right for you.   

How to Use These Cardio  Exercises  

For this mini class, you’ll just need yourself and some open floor space. Feel free to stand near a wall or sturdy chair for support. You can take a break and sip water anytime you need.   

When you’re ready, press play on the video above and follow along. You’ll start with some marching in place to warmup your muscles. Take this time to check your form, your alignment, and connect to your breath, advises Shannon. After that, you’ll move into the sample cardio routine.   

Shannon will demonstrate the low-impact moves and then offer ways to make it more challenging. Remember: “The bigger the movement, the more you’re going to increase your intensity and heart rate,” she says.   

As always, safety is key. The exercises here may be different or more advanced than your regular SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.  

Bonus Challenge: Try a  Full-Length Cardio Mix Class  

Feeling inspired? Try the complete Cardio Mix class with us! It’s a 45-minute session that gives you an energizing, heart-pumping workout with moves that are gentle on joints. If you’re looking for a challenge, options to up the intensity abound. See the latest SilverSneakers LIVE schedule and RSVP for classes here.  

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SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take SilverSneakers LIVE online classes that are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.        

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