6 cardio moves for people over 55 that rival running for heart health

Running isn't the only way for adults over 55 to improve heart health. Fitness experts say high-intensity interval training (HIIT) using simple bodyweight and strength exercises can deliver similar cardiovascular benefits while also building strength, balance and mobility.

Research suggests HIIT may improve heart health and overall fitness as effectively as — or in some cases better than — continuous moderate-intensity exercise such as jogging. The key is alternating short bursts of intense activity with brief recovery periods.

Squats raise your heart rate while building strength

Squats are best known for strengthening the legs and glutes, but they also increase oxygen demand, making them an effective cardio exercise.

Stand with your feet slightly wider than hip-width apart, lower into a squat by pushing your hips back and bending your knees, then drive through your heels to return to standing.

Burpees provide a full-body cardio challenge

Burpees combine strength and aerobic exercise in one movement, elevating heart rate while working both the upper and lower body.

Begin in a standing position, squat down, place your hands on the floor, jump into a plank, lower your body, push back up, jump your feet forward and finish with a jump.

Step-ups improve heart health and daily mobility

Step-ups mimic climbing stairs, helping improve cardiovascular fitness while strengthening the legs and supporting everyday functional movement.

Step onto a sturdy platform with one foot, bring the other foot up, then step back down and alternate sides.

Mountain climbers combine cardio with core training

Mountain climbers recreate the alternating leg motion of running while strengthening the core and shoulders.

Start in a plank position and rapidly alternate driving each knee toward your chest while keeping your back flat and core engaged.

Pogo hops offer a simple alternative to jump rope

Jumping vertically in place can provide cardiovascular benefits similar to skipping rope without requiring any equipment.

Keep your knees slightly bent, jump straight up, land softly on the balls of your feet and continue with quick, controlled hops.

Kettlebell swings strengthen the body while boosting endurance

Kettlebell swings work the muscles along the back of the body while raising heart rate and improving aerobic fitness.

Hinge at the hips, swing the kettlebell between your legs, then drive your hips forward to swing it to chest height. A dumbbell can be used if a kettlebell isn't available.

Tips for safe HIIT workouts after 55

Experts recommend adjusting intensity to match your fitness level and focusing on proper technique before increasing speed. Even short HIIT sessions can improve cardiovascular health, making brief workouts worthwhile.

To keep routines engaging, try different HIIT formats such as AMRAP (As Many Reps As Possible), EMOM (Every Minute on the Minute) or Tabata, while prioritising good form to reduce the risk of injury.