Free Online Fitness Session

for older adults

Improve your heart health with cardio 7 July 2021

Led by Jordan, today’s session is designed to improve your heart health. It’s perfect for older adults who are looking to improve their cardiovascular fitness.

You’ll be performing two aerobic movements at a high intensity over the course of eight rounds. The goal is to get the body moving, blood flowing and heart pumping during the 27-minute session. You’ll definitely get a sweat on!

Regular cardiovascular training can lower blood pressure, improve blood flow, lower cholesterol and improve aerobic fitness. This can decrease the risk of a cardiac event such as a heart attack. Not only that, you will feel fitter too. Daily tasks such as walking and going up and down stairs will be easier. Once you’ve finished the cardio work, the fun doesn’t stop as you’ll be treated to a strength-based finisher that will build functional strength and improve joint health. It’s only then you’ll be rewarded with a relaxing stretch to cool down.

We’d love to have your comments on this session to improve your heart health. Don’t forget to subscribe to the Fit For Good YouTube Channel! If you’ve enjoyed this session, 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. Audrey on July 8, 2021 at 10:10 am

    Thank you Jordan enjoyed this session.

  2. Audrey on July 11, 2021 at 10:29 am

    Did again thank you

  3. Audrey on July 13, 2021 at 10:19 am

    And again I like this one

  4. Audrey on July 18, 2021 at 10:24 am

    Did again not sure it was ideal for my sciatica!

    • Jordan Burns on July 19, 2021 at 9:24 am

      Hi Audrey,

      I’m sorry to hear that – could you let me know which exercise(s) affected your sciatica?


  5. Audrey on August 10, 2021 at 10:05 am

    Jordan my sciatica is worse when I put my heel down and just after getting up from a chair. I just tend to live with it!

    • Jordan+Burns on August 10, 2021 at 6:53 pm

      Hi Audrey, thanks for letting me know! If you’re comfortable getting down to the floor, please look up the exercise ‘Hip Bridge Extensions’ and the stretch ‘Supine Piriformis Stretch’, as both of these can help with sciatica. If you are going to do them, perform 3 sets of 10-15 reps of the hip bridge and 30-60s of the stretch. Let me know how you get on!


  6. Audrey on August 13, 2021 at 10:04 am

    Hi Jordan thank you I will give them a try. Did session again.

  7. Audrey on August 15, 2021 at 10:25 am

    Did again will you be recording more sessions in Sept?

    • Jordan Burns on August 16, 2021 at 3:49 pm

      Hi Audrey, thanks for your message. We are not planning on filming any more online sessions for the time being as we are focusing on our in-person sessions. However, as we have over 100 sessions to choose from, I suggest starting from the beginning and working your way through them!


  8. Audrey on October 1, 2021 at 10:00 am

    Did again after a little while

    • Rachel Martin on January 19, 2022 at 9:46 am

      Loved this, my second session with your Jordan. Thank you so much.

Try another session


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.