Free Online Fitness Session

for older adults

Jordan’s session 9 September 2020

Led by Jordan, this 30-minute session is perfect for over 60s who want to improve their strength and cardiovascular conditioning. The workout is all about increasing the intensity over the course of one minute.

You’ll start off at a low intensity and finish at a harder pace. It’s about working to a degree that is relative to you. This means it’s a great way to learn how to pace yourself and manage your breathing. You’ll learn how to up the intensity at a pace that works for you. So, by the end of the session, you’ll feel like you’ve had a great workout. However, make sure you make the most of each minute worked as you’ll be getting a minute rest after each one.

There are two main exercises in this workout – variations of walking & running, as well as a strength-based press exercise. By increasing the intensity of these, you’ll be improving your cardiovascular fitness as well as muscular strength. The result is improved heart health and bone mineral density. When all the hard work is done you’ll be treated to a nice stretch.

We’d love to have your comments on the session and don’t forget to subscribe to the FIT FOR GOOD YouTube Channel! Please do consider donating to FIT FOR GOOD so that we can carry on providing FREE sessions.


Research supports the fact that regular exercise is vital to good health and helps control the ageing process. FIT FOR GOOD is a programme specifically designed to help men and women over 60, of all abilities, take more control over how they age and enjoy becoming more mobile, more stable and more socially active.

Although we 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. You gain strength, balance, flexibility and stamina during each workout. 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. Jean on September 14, 2020 at 2:54 pm

    My back is much better so finally got round to doing the session . I found it really good , although I always seem to choose a very warm day to do the faster sessions !

  2. Audrey on September 15, 2020 at 10:14 am

    Hard workout especially the shoulder press bits! Thank you.

  3. Jean on March 3, 2021 at 1:57 pm

    Enjoyed that thanks Jordan . Can’t wait to get the email regarding getting back to our classes !!!

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.