Free Online Fitness Session

for older adults

Jordan’s session 11 November 2020

Led by Jordan, this session includes a quick interval circuit for over 60s who are looking to improve their overall fitness.

In the 30-minute session, you’ll be working through a quick interval circuit, where you won’t be working for too long but not resting for very long either. The benefit of this is that it teaches the body how to work at a higher but manageable intensity, which can help to improve oxygen consumption (the muscles’ ability to use oxygen). Studies have shown that quick interval training can produce the same benefits as long sessions of continuous running or cycling. Not only that but it’s a great way to improve heart health by reducing resting heart rate and blood pressure, burn calories for weight loss and build stronger muscles. What’s even better is that you’ll get to practice all of the exercises in the warm up, which means that you’ll be raring to go when it comes to the main body of the session.

After all your hard work you’ll be rewarded with a nice stretch to cool down!

We’d love to have your comments on this session and the quick interval circuit for over 60s. 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 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. 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. Susan Wilcock on November 11, 2020 at 6:02 pm

    Thank you Jordan, a nice balance of strength training and cardio work.
    It might be worth mentioning that participants with osteoporosis could do a hip hinge instead of a forward bend with a rounded back to protect their spine.

  2. Jordan Burns on November 11, 2020 at 7:30 pm

    Hi Susan,

    That is a good point as those with osteoporosis should take extra care to protect their lower backs when exercising (and in everyday life of course!). Thank you for your message and I am glad you enjoyed the session.

  3. Jean on November 12, 2020 at 10:50 am

    Thanks again Jordan ,good as always .

  4. Audrey on November 13, 2020 at 10:41 am

    Interesting change of process. Thanks Jordan.

  5. Lin Vary on November 16, 2020 at 10:54 am

    Great session thanks so much Jordan. Felt the circuit targeted every part of the body and great to follow with the flexibility to strengthen and stretch the muscles and joints. You explain each exercise so well so that it is easy to follow and exactly what it is targeting.

  6. Audrey on December 1, 2020 at 10:58 am

    Did this again thanks Jordan

  7. Jean on April 7, 2021 at 1:57 pm

    Thanks Jordan , I enjoy each session .

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.