Free Online Fitness Session

for older adults

AMRAP exercise workout for over 60s 12 May 2021

Today you’ll be taking on the AMRAP exercise format. This 30-minute session is for over 60s looking to improve speed through a fun and varied workout format.

AMRAP stands for ‘As Many Rounds As Possible’ and is exactly that. Led by Jordan, you’ll work through three exercises for a specified number of reps under a time limit. The aim is to get as many rounds as possible. You’ll have four attempts at the AMRAP in question and will have a short rest in-between each one. This ensures you’ll be adequately recovered before having another shot. The benefit of today’s workout is that it will help towards improving your speed. If you don’t feel like scoring today, don’t worry as you can just enjoy the workout at your own pace. No matter how you tackle this workout – fast, moderate or slow – your cardiovascular fitness, strength and functional movement patterns will benefit from the exercises in question.

We’d love to have your comments on this AMRAP exercise session. Don’t forget to subscribe to the Fit For Good YouTube Channel! Please do consider donating to Fit For Good to help us continue to provide FREE sessions.

What is Fit For Good?

Research supports the fact that regular exercise is vital to good health and helps control the ageing process. Fit For Good sessions are specifically designed to help men and women over 60 take more control over how they age, and enjoy becoming more mobile, stable and socially active.

Although we all understand that exercise is essential for living well into old age, it’s hard to find a way to make it part of daily life. Fit For Good sessions aim to help you enjoy healthier, happier ageing. Our professional trainers guide you. During each workout, you gain strength, balance, flexibility and stamina. You work at your own pace and your own ability – although it’s always good to push yourself just slightly to gain maximum benefit.


  1. James+Laverty on May 12, 2021 at 10:59 am

    Hi Jordan that was a tough session. Went 26 steps on first, 33 on secong, 45 on third and 48 on the last. Will aim to get up to 60 over the nexr few day on one of them. Pushed HR up to 138bpm has dropped to 65bpm after cool down

    • Jordan+Burns on May 12, 2021 at 12:53 pm

      Hi James, fantastic work as always! Very impressive that you were able to increase your pacing every round, which means that you have a good level of aerobic capacity in the context of the FFG sessions. Keep it up – I’m sure you’ll be able to get to 60 steps after a bit more practice. Be careful not to overdo it though – a natural, gradual increase is the best route to improving your cardiovascular fitness. Let us know how you get on!

  2. Audrey on May 14, 2021 at 10:41 am

    Hi Jordan that was tough. I found that I could increase until last 2 mins when I didn’t go as many as so worn out!! You didn’t mention my tip!

    • Jordan+Burns on May 14, 2021 at 4:31 pm

      Hi Audrey, great work as always! Yes the last one certainly is the toughest but well done for sticking it out. I had already filmed this before I saw your tip! But I will try and mention it when I film the next session.


  3. James+Laverty on May 19, 2021 at 2:26 pm

    Hi Jordan. very pleased with my progress over the week got up to 22 steps on round 3

    • Jordan+Burns on May 23, 2021 at 6:50 pm

      AMAZING work as always James. You are improving week on week and your hard work is paying off. Keep it up!

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Please help us continue to offer our programme of free sessions. Thank you!


Fit For Good online sessions are a convenient, enjoyable way of improving your fitness and helping to increase your strength, stability and balance.

To make the most of each session:

  • Position your computer, laptop, iPad or phone on a stable surface near where you will be working. If you can get YouTube on your television, that's another option
  • Check the floor where you are exercising is not slippery and that there is nothing you could trip over
  • Wear loose clothing and comfortable trainers or shoes
  • Keep a glass or bottle of water to hand to ensure you stay hydrated
  • Have a chair or other stable object to hold onto if necessary
  • Place your weights - whether they are actual dumbbells, cans of beans, bottles of water or whatever works for you - where you can easily reach them, but won't trip over them
  • Exercise within your comfort zone, pausing the video whenever you need to rest or hydrate
  • Play background music if it helps you relax


If you're enjoying Fit For Good online sessions, we’d love to see you via photos or videos – we're regularly asked by news sources for images of people doing the sessions. Perhaps someone in your household has a phone and could take pictures or a video clip? Please send them here.