Whole-Body Wellness Challenge: 5 Quick Anytime Cardio Exercises

By the Editors of SilverSneakers |

No excuses! These moves can give your heart rate—and energy—a boost no matter where you are or how much time you have.

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.   

Think back to a time when you learned something new. Maybe it was a hobby, ballroom dancing, or even troubleshooting finicky baking projects like sourdough bread. No matter what it was, we bet it took a whole lot of practice and consistency to get where you are today.    

The same goes for fitness. The more you practice, and the more steadfast you are, the better your results will be.    

And when it comes to breathing easy and building the stamina to keep doing the activities you love, consistent cardio exercise is hard to beat. It strengthens your heart, encourages healthy blood flow, and can even help you lose weight—and keep it off.    

The best part: Being consistent doesn’t mean spending hours at the gym. “You don’t need a ton of time to fit in a cardio workout,” says SilverSneakers instructor Shannon Thigpen. “In fact, even getting your heart rate up during commercial breaks or in between strength sets can give you a host of health benefits.”   

Need some inspiration? Here, Shannon shares five of her favorite moves that you can do anytime, anywhere.    

How to Use These Cardio  Exercises  

All you need to do is clear some open floor space and press play on the video above. If you’d like some support, feel free to stand near a wall or have a sturdy chair nearby. It’s also a good idea to keep water close so you can take a sip if you need.    

Follow along with Shannon as she demonstrates modified jumping jacks, scissors, skis, speed bag drills, and the Charleston. She offers ways to make each move easier or more challenging. Begin with a small range of motion and a low intensity to warmup your muscles. When you’re ready, work up to an intensity that’s right for you.    

If you like these moves, feel free to incorporate them into your day. Maybe you sprinkle in a few moves each time you head to the kitchen to fill up your water glass. You can also combine them together to create a longer cardio workout. Either way, know that you’re doing something great for yourself and your health.    

Subscribe to our newsletter
It's quick and easy. You could be one of the 13 million people who are eligible.
Already a member? Click to discover our 15,000+ participating locations.

Follow Us

As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a 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  Cardio Dance Class 

Ready to learn something new? Our Cardio Dance class is a 45-minute dance workout that mixes the graceful steps of ballroom and the up-tempo steps of Latin dance for a fun, engaging workout. We swear, you won’t even realize you’re exercising! See the latest SilverSneakers LIVE schedule and RSVP for classes here.    

Check Your  SilverSneakers  Eligibility Instantly        

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.        

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.

Find out if you're eligible for SilverSneakers, the fitness benefit that's  included with many Medicare Advantage plans. CHECK YOUR ELIGIBILITY