2600 Steps Metabolism Boosting Interval Walk, Balance & Strength Workout for Another All-in-One
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- เผยแพร่เมื่อ 16 ก.ค. 2024
- This 2600 steps metabolism boosting workout includes interval walking, balance, strength and stretching to provide you with another all-in-one workout. The goal for today is to get the heart rate up to truly boost your metabolism and your mood. It's a short, sweaty, low impact workout.
We'll start with a 5 minute warm up then get right into our fast & slow intervals. During the 45 second fast intervals, go as fast as you can comfortably go and then we'll slow it down for the next 15 seconds. We'll do that 5 times then move onto strength training. We'll do another 5 minutes of intervals again to get the heart rate back up and go into another 5 minutes of important strength exercises. We'll finish with balance exercises, a proper cool-down and stretching as well.
Ideally, have one heavier set and one lighter set of weights close by as well as a chair for stretching at the end.
If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the TH-cam algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button).
Thank you so much for all of your support. Wishing you improved health,
Jules
00:00 Workout
30:00 Stretching
35:00 Ending Words
#intervalworkout #boostmetabolism #improvedhealth
Links to the other intermediate all-in-one workouts:
#1: • Low Impact Walking Wor...
#2: • All in One Workout | C...
#3: • Total Body Cardio & St...
#4: • All-in-One Workout #4 ...
#5: • Cardio Kickboxing Work... (cardio kickboxing)
#6: • 1950's themed workout ... (1950's theme)
#7: • 30 minute DISCO Walkin...
#8: • All-in-One Cardio and ...
#9: • Full Body Workout targ...
#10: • Strength, Cardio, Bala...
#11: • 25 minute Total Body W...
#12: • 3400 steps WALKING WOR...
Links to the gentle all-in-one workouts:
#1: • All-in-One GENTLE Work...
#2: • Cardio Kickboxing Work...
#3: • Work the Entire Body |...
#4: • Gentle Full Body Worko...
Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos. - แนวปฏิบัติและการใช้ชีวิต
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I feel like a seedling and you are a cool shower of water that enables me to stand tall and nourish myself with care. Your channel is one of the best self-care "practicings" I've come along in a very long time. Namaste!💙🙏
Oh wow, you definitely know what to say to make me actually say "awww" out loud as I read your comment. Thank you so much, Sherry. 💖
Love all of your “All in one Workouts”, Jules! Thanks for another one. I get bored running in place so I “run” through the house during the intervals. My husband looked to see if someone was chasing me! Your work on these videos is so appreciated by all of us.
Lol, I can just imagine your husband watching you and wondering what the heck you're doing. Lol...funny. It's all good as long as you're getting in a workout and not tripping over your furniture!
My fave: HIIT + weights+ flexibility. My first time doing it all the way through w/o stopping or reducing the weights! Thank you, Jules, for making me strong ~ Your 80YO fan.
I can't tell you how much I admire you for working out regularly and for doing cardio, strength & flexibility exercises. No wonder you're so strong and fit at 80!
I am loving your workout now. I am really really really enjoying where you mix up cardio and weight training. This seems to get my heart rate up the best and it makes my time go quickly.
Keep up with these !!
Wow! What a great workout. To be honest, I almost quit half way but glad I didn't. I know you put a lot of time, energy and expense into producing these videos and everyone appreciates it. I'm 73 and hope when I become elderly (LOL) I'll still be exercising every day with you. Thanks again.
Lol, I love your comment, Daisy. My dad is nearly 75 and he basically just started working out two years ago. He now does 300 push ups a day (not all at once) and works out for 1-2 hours every day. At 73, there is lots of time to gain strength and endurance. I hope you continue to come back every day:)
Thanks Jules for your encouragement at the end of the workout as well! Thank you🥰
I haven't run this much for a long time! Great workout! I really like these workouts: easy to do, but challenging enough to be beneficial. Thank you so much, Jules! Have a nice day and good weather!
Congrats for completing it, Nadia!
Don't know how I missed this one! My husband and I kept up with you. Only 3.5 weeks until the big move. Thanks!
So glad that you both joined me. Exciting times coming up with moving!
Good morning Jules! It seems we all can't thank you enough for what you do for us. Thanks so much for making working out with you so enjoyable & ready to start the day!
Aww, thank you, Gail. Reading your comment definitely put a smile on my face:)
😀Thank you Jules, super way to start a grey morning. I do your routines every day and am a lot stronger and happier as a result!
Yay! I'm happy to read you are noticing a difference in your strength and mood:)
Agreed. it is rainy here too but i am sweaty and happy thanks to this workout 🤗
A wonderful workout Jules. I would like to mention that I appreciate your attractive, and modest exercise attire in every one of your many video...classy!
Aww, thank you so much, Bonnie. I appreciate your comment. 😊
Good music! Love it😁
I feel so o.u😂unwound when i get done exercising thanks for all the wonderful and beneficial workouts
Aw, thanks Stacy. 😊
Superb workout. The variation between hard and easy is very good. Also, well done for not rushing the stretches.
Thank you so much for your feedback:)
Another great workout. Got me a little sweaty! Loved the split in the intervals. Started a proper diet a few weeks ago and have lost 7lbs. Not much but given a week was spent at my daughters moving home and then at a weekend wedding Im quite happy. With that and your fab workouts I will hit my target! Thanks Jules.
Not bad? 7 lbs is awesome in just a few weeks. That's a safe & manageable weight loss and something to be very proud of. To see the most results from the workouts, aim to do 2 interval workouts a week, 2-3 strength workouts, 1 longer cardio workout and the other days mix it up with different cardio workouts (not that you asked for my advice but that is what I would suggest if you did ask!). 💗
@@ImprovedHealth Thank you for that! That gives me a structure to work to. Much appreciated.
Great workout! Loved the intervals of jogging and strength moves. I am so glad I recently found your channel. The backgrounds you use also make me happy even though it's winter and chilly outside. 🙂 Thank you!
Thank you so much for taking the time to let me know that you’re enjoying the workouts. ❤️
Another great workout. Now I am fit and fresh for the day: Thank you.
Two workouts! That’s great!
Jules, I really enjoyed this workout. I liked how you broke up the 45 seconds intervals into 2 parts.
Thank you for that feedback, Belinda. I appreciate it!
Great routine Jules, I’ve been working out for 2 weeks with you now and I managed to do a fast jog today. So pleased. Thank you 🥰🥰 xx
Yay! That's very exciting, Lisa! Kudos to you for working out consistently to see the results you are seeing:)
Appreciate the segment length and variety of movements.
Thanks Cathy!
Another great workout. I absolutely love all your workout. I exercise to your fast workout and your strength workout. I never get tired of your new workout and your old workout. All your workout re absolutely amazing. I love you always have new workout. Thanks Jules for all your hard work in making these workout. 😅
Thank you SO much, George. I'm very happy to read that you're enjoying them.
Thank you. The workout is a blessing.
Thanks Dionne.❤️
Thank you for another great total body workout!
Thank you for taking the time to comment, Jean:)
Thanks for your work 🌹🌹❤️❤️🌹❤️❤️🌹❤️❤️🌹🌹👍👍👍👍👍
Thank you, Amal:)
Jules, this was great! I'm 78, and was able to do it all the way through without stopping. You've trained me well!
Thanks for your awesome comment, Kathryn.🥰
Hullo Jules ....the ending words are so relevant, thank you.
The workout session was fabulous as ever...sweated through it, feel invigorated after...gratitude for all your efforts
Thanks Anuradha:) 😊
Thank you!!!
Thank you so much for this amazing workout. I am your fan. You are the best!
Aww, thanks Anna!!! ♥️
What a fun workout! Loved the strength sections breaking up the intervals.
I’m glad to read that you had fun while working out:) Thanks for letting me know.❤️
I revisited this one today and it was every bit as fun as the first time I did it@@ImprovedHealth
Aw, thanks Carol!@@carolvoiles687
It's very good. Thank you, Jules.
Amen Sherry Berry! Jules I overdid it a month ago, as I moved up to the intermediate all-in-one work out. I do not yet get how to balance...every day an all in one, or only every other day? I will go back to read your blog to see if I see guidelines that I missed. In any event, I am back, with 1 and 2 kg, not 1 and 3kg. And I am glad. Thank you for your investment in us.
Hi Laurie! I would suggest doing the all-in-one workouts every second day and choose a cardio workout on the opposite days. The general rule of thumb is not to strength train the SAME muscles every day. For example, you could do an upper body strength workout one day, do a lower body strength workout the following day and go back and forth but ensuring you take a day off from strength training once a week, or when you feel you need it. Your body does need time to recover and rest, too (on the rest/recovery day you can still do something light like go for a walk, etc.) It also really depends on how much weight you are lifting in the workouts. If you are using 1 or 2 pound weights, there isn't any harm in doing the all-in-ones daily. But, ideally you want to be using a heavier weight to really see benefits in building stronger bones and muscles. It's best to use a weight that is somewhat challenging (which means using a different weight depending on the exercise you are doing). For example, when I do hamstring deadlifts (20 lbs), I use a much heavier weight than when I do tricep kickbacks (5 lbs). Our legs are far stronger than our triceps so it's important to find the right weight to challenge each muscle. I hope that helps. Let me know if you have more questions:)
@@ImprovedHealth Jules, thank you! I will re-orient and keep pushing forward. YES.
Thank you
Thank you. It's perfect.
Thank you so much. 🙏
I so appreciate you for doing these exercise programs. I can honestly say that for the first time in my life (going into my 7th decade) that I actually look forward to exercising. I just did this 2600 steps workout and feel great. I usually walk around 2.5 miles per day (or at least 5 days a week if it's not pouring rain in WA state) and this workout was a close second to substituting my walk plus the 21 day program I am doing with you. I wanted 2023 to begin with my "perfect health" and you are assisting me with my intention to get stronger and better. I was also wondering if you do specific exercises for lumbar spinal fusion since I don't have the agility to flex and twist anymore. I find that your exercises are helping me strengthen my lower back and would like to have all the exercises necessary to assist my healing. Much love and health to you in this amazing new year of 2023!!
Thank you SO much for your comment. I am thrilled to know that you are enjoying the workouts I create…thank you for taking the time to let me know. I don’t have specific workouts for lumbar spinal fusion. I hope you can continue to do the workouts with modifications with certain exercises that might not work well for you. Welcome to my channel, Pamela and I hope I can continue to keep you interested in returning:)
@@ImprovedHealth
Yes, I will definitely keep doing your exercise program and will modify as needed. :))
Thank you again for another amazing workout. I have been having fun switching it up and reliving the older workouts, then jumping back to the new. There are certain happy songs I love in the older videos, and certain one in the newer ones. Makes me smile and keep pushing through. You are amazing for doing this. Wish you could see us all doing this with you.
Thanks so much for your comment, Denise. I'm very happy to read that you're enjoying a combination of the older and newer videos. I am always trying to find new music, but I definitely have some favourites, too. I wish I could see all the viewers working along with me, too:)
I just found your channel and so very happy I did...You are my new go to channel for sure...have already done a few of your workouts and am able to keep up with no issues. Given the fact that I am old as dirt says a lot. Keep up the fantastic work outs please
We will all be old as dirt one day but you are doing everything you can to stay young with exercising. Not many can say that! Congrats for taking care of your health. Thank you so much for taking the time to comment. And, welcome to my channel!
Great workout as usual, thank you! 👍💪❤
Thank you!
Thank you for this boost metabolism workout! The captions are so helpful and I like how you remind us to check our posture! I am so grateful that I found your workouts! Your positivity is so encouraging and makes me feel good about my exercise goals and removing an negativity in my life. My goal is to workout at least 5 days a week. Your offer a nice variety of workouts with uplifting music!
Thank you SO much for your awesome feedback, Marsha. I really appreciate it. I love your goal of working out 5 days a week and it makes me happy reading that you feel good about your exercise goals. 😊
Thankyou another great workout love from UK.x
Thanks so much, Janet. ❤️
I love this format! Thank you Jules for keeping us motivated with great workouts!!
I am more than happy to help:) ❤️
Good way to get your sweat on! Hopefully boost my sluggish metabolism!
I did it! Thank you for the workout.
Congrats on completing it and thank you for taking the time to comment:)
Hi Jules, I have been working out to your videos on a daily basis for a few months. I prefer this than going to a gym. You keep me motivated. Thanks so so much.
Hi Karen, thank you so much for taking the time to let me know that you are enjoying these workouts. I truly appreciate it!
I couldn’t jog for a long time because of the impact on my hip. However I could manage to exercise fast instead. Thank you , that was great , I love the range of activity. Have a beautiful day 😊😍🙏🏼🇫🇷
I'm glad you modified the workout to suit what worked best for you. That's what this workout is all about:)
It was so nice to be able to get everything in, and a level I could accomplish but still sweat!! Bless you!! Struggling to find that lately. I had to modify a few tiny things (need to somehow work thru shoulder impingement and bursitis there as well. neck and upper spine issues as well, but was so easy to modify) Many blessings!!
Congrats Jen for finding ways to modify the exercises so you could still do the workout and get in enough of a workout to sweat:) This workout in particular is designed to be modified to suit the viewer's fitness level. Thanks for letting me know you enjoyed it.
@@ImprovedHealth 🥰
hi jules! After a much needed day of rest yesterday, I could not have chosen a more perfect workout for today. i have to say that the small breaks you added make a huge difference in my ability to exercise longer without overheating or having my heartbeat get too high - even with all of the jogging. i feel really good and got a great workout. Thanks so much!
Thanks for that feedback, Valerie. I’ll keep that in mind for future workouts since the short breaks might help others, too.
I love the all in ones the best👍
Thank you for letting me know. I'll be making a new one for the next upload.
Loved this! Thanks!
Thanks for letting me know! ❤️
Thank you for a great workout to start my day. I am sure my old bones will ache later. Now off for a short walk. You are an inspiration to us all. x
Aww, thank you so much, Sheila. I appreciate your comment. I hope you enjoyed your walk this morning:)
This is a great overall workout and I'm going to try to do everyday or every other day. Thanks for your encouragement ❤️
I'd recommend every second day simply because of the strength training and higher intensity walks/runs. You could change up the other days with any one of the cardio workouts.
Wasn’t sure I would get through this one Jules but I did, it was tough but I kept up. I am so proud of myself. Thank you😊
Oh, you put a big smile on my face when I read your line about feeling proud of yourself. That’s awesome. Kudos to you for pushing through. ❤️🥰
Hi Jules, The last time I worked ot to this video was 4 months ago and it's still a really good workout. My heart was pounding and I got good and sweaty so I am happy camper. 😊 Thanks!
A happy camper is a great thing:)❤️
Great workout! Don't know how I missed it! Thank you!
Thanks for letting me know that you enjoyed it:)
Whew, whew and whew! If that didn't get my metabolism boosted, well.....That was a fantastic workout, Jules. I needed a little push this morning and you sure gave it to me! Thanks so much.
I'm glad you enjoyed it, Valerie:) 💖
Good one.
Wow, I was hooked after the warm up! Another fabulous workout Jules! You simply are the best! Challenging and fun, the music was fabulous many thanks once again. Have an awesome day. Margaret
You put a huge smile on my face, Margaret. Thank you! 😊
Super clear instructions and demonstrations right start from the very beginning and throughout the whole workout including the breathing. I like the 15 seconds break and to do the heavy weights first followed by light weights for the strengthening. It’s enjoyable! Thanks Jules 🥰
Thanks for your awesome feedback, Emily!
@@ImprovedHealth 🤣🤣🤣
Hallo Jules. Ich freue mich jetzt schon darauf dieses Training zu machen.
That's great!
Gracias por tu rutina y tus palabras,perseverancia y agradezco de vencer a la pereza todos los días . Gracias por agilizar mi domingo. Dios te bendiga 🤩💪🎵💖🇦🇷
Thank you for your message, Nora. I am glad you enjoyed working out with me today:)
Wow, Jules, I think I actually did an exercise the same day you posted. Sometimes, it's two years later. Thanks!👍 p.s. Think I'm still hours behind, but that's ok.
Two years later is okay, too:) As long as you're getting in a workout and enjoying them!
This a good workout looks easy buts it’s accusing challenging haha 😅 loved it ❤
Glad you enjoyed the challenge:)
Thanks Jules for another fantastic workout. Interval workout makes all the difference too. Enjoyed every bit of doing it. Can never pick up 15 pounds due to fibromyalgia flare ups but used 3 and 5 pounds. Something is better than nothing.I am a literary person. So do not know how to make your videos viral but is there any fast way because you are so good at whatever you do. Stay blessed❤️
Aww, thank you for your wishes for my videos to go viral. That's very kind of you. Hopefully over time more people will discover them. I'd love to get more people active and enjoying exercise. The only thing I can ask people to do is to share them on social media.
@@ImprovedHealth I have shared with a bunch of people who like to exercise. Hope more and more people will share it. I really appreciate whatever you are doing not only for the seniors but people of any age can do it.I tried so many other videos before but gave up after a few days. Your videos are fun to do workout because you choose right kind of music,background and soothing way of instructions.I can not thank you enough for that. Stay blessed Jules❤️
@@bhupinderjitparmar9244 Aww, thank you so much. I really appreciate knowing that you have enjoyed my workouts enough to keep exercising along with me.
Super I did it
Congrats for completing it!
I'm alive. Whoop whoop one five letter word - START!
Hopefully once you start, you'll want to continue:) Starting is definitely the hardest part.
Never take a shower on Sunday morning before you check out how Jules is going to make you sweat and feel better. After this you can have your barbeque this afternoon without feeling guilty.
Happy Father's Day.
Lol, thanks Annemarie. ❤️
❤❤❤❤❤
That was so great. My great grand daughter keeps asking me why I don't wear a bathing suit. If I keep this up maybe I will!!! I will keep this up. May I ask how many days a week I can or need to do this.? It is off to shower now! I am hot and sweating. I sure do sleep better exercising with you!
I love the "I will keep this up"...awesome attitude! Since this one has intervals (which are more challenging), I would suggest doing it twice a week. You can choose to do other cardio workouts on the other days. It also depends on how much weight you are lifting in the strength portion. What size weights are you using for the various exercises?
Hello Jules it has been over 4 weeks since I exercised due to Covid. I went on a walk today and hoping to get back to your workouts tomorrow. Wonder if I should only do a beginner 20min one. What do you think? 💜
It's likely a good idea to start slower and easier than usual for your first workout, especially since it sounds like you got hit hard. After exercising easy for a few days you can start ramping up the workouts again if you feel well enough to do so. I'm glad to hear you've recovered and are ready to get back to exercise:)
@@ImprovedHealth thank you I am so glad I asked. I have missed you and your workouts ❤️
🖕This workout was challenging for me today but I kept up.
Congrats for sticking with it and completing it:)
❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
I am loving your workout now. I am really really really enjoying where you mix up cardio and weight training. This seems to get my heart rate up the best and it makes my time go quickly.
Keep up with these !!
Thanks for your feedback, Harriet. I have plenty of all-in-ones which you can find in the playlists, and I will continue to create more:)