Strong to the Core Challenge: 4-Move Quick Cardio Workout

By the Editors of SilverSneakers |

This routine is brief but challenging. It’s a great way to fit in fitness anytime, anywhere.


There’s no doubt that setting aside time to walk, swim or attend a SilverSneakers class does a body good. But did you know that moving throughout the day is just as important as your structured exercise? 

Sitting less and finding opportunities for short bursts of exercise can help keep you mobile and reduce the risk of a host of chronic diseases such as heart disease and diabetes. Plus, it can help you lose weight—and keep it off.   

That’s why we created this fun 4-minute cardio routine full of rhythmic variations that are sure to leave you feeling energized and ready to take on your day. It’s quick enough to do whenever you find yourself with some free time or needing a short break.  

You’ll also get some added benefits: “The exercises that I’ve selected are great for training your walking gait, as well as balance and recovery,” says SilverSneakers Master Trainer Andi  

Ready to work more movement into your day? Let’s get started.   

How to Use the 4-Move Quick Cardio Workout 

You’ll just need yourself and some open floor space. When you’re ready, press play and follow along as Andi takes you through this short and sweet cardio routine. As you move, remember to stand tall with your shoulders back and down and your core engaged  

How you use this cardio workout is up to you. It makes a perfect warmup or cooldown to a SilverSneakers LIVE class or strength session at your gym. You can cue it up on those days that you know you want to move—but just aren’t feeling it. Or you can make a goal to move with Andi for four minutes each day.  

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


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Add More Cardio to Your Day: Four SilverSneakers Classes to Try 

To make the most of your fitness efforts, it’s good to mix in a few longer workouts each week. And of course SilverSneakers classes have you covered! SilverSneakers Classic and Circuit classes offer full-body workouts for all fitness levels. They’re offered both in-person and online.   

Love to dance and ready for some more complex exercise combos? Try the 30-minute SilverSneakers BOOM Move class at participating SilverSneakers fitness locations (review the gym’s schedule for exact times), or the 45-minute Cardio Dance class on SilverSneakers LIVE. 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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