10-Minute Retro Cardio

This video is part of the 30-Day Couch-to-Fit Challenge designed to help you improve strength, cardio, balance and flexibility. Start the challenge here: aarp.org/CouchToFit

Let’s get your heart pumping while strengthening your core with some fun moves in this 10-minute retro cardio workout with fitness expert Denise Austin.

Key takeaways

• Jump-start your fitness journey with Denise Austin’s 10-minute retro cardio workout, no equipment needed.
• Boost energy and protect joints through low-impact ’80s-inspired moves like grapevine and windmill.
• Strengthen your core and increase stamina with Denise’s fun, easy-to-follow guidance for all levels.

Summary

Kick-start your fitness routine with a 10-minute retro cardio workout designed by fitness icon Denise Austin. This short, low-impact routine throws it back to classic ’80s aerobics, blending upbeat moves like the grapevine, pony and windmill with simple core strengthening and muscle-toning exercises. Denise guides you through each step, keeping things fun and accessible — no fancy equipment required, just a few feet of space and a willingness to move.

A retro cardio workout can boost your energy, increase stamina, and strengthen your core and joints, while protecting your body with gentle, joint-friendly movements. Denise’s easy-to-follow style makes it simple for anyone to get started, whether you’re easing back into exercise or looking for a joyful way to mix up your cardio. Embrace the spirit of the ’80s, have fun and enjoy the benefits of a heart-pumping, muscle-sculpting session in just 10 minutes.

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full Transcript:

[00:00:05] Hi, I am Denise Austin and welcome to Retro Aerobics. I’m throwing it back to the ’80s, when I started aerobics teaching

[00:00:12] for 40 years, and I kept the outfit. This is original. From the ’80s So let’s get started.

[00:00:19] We’re gonna start with a good warm-up, then go into some fun retro aerobics. We’ll keep it all low impact, easy on the joints.

[00:00:27] You got this. Just have fun. Really feel good. It’s all about getting the energy. That’s it.

[00:00:35] Having stamina. Endurance. Feeling good. Boosting that metabolism. Yes.

[00:00:40] Really reach. Really feel it through your legs. It warms up your body faster, quicker, more efficiently.

[00:00:47] Beautiful. OK, let’s twist to the side. That’s it. Great. Really feel that reach. That way it warms up your back.

[00:00:56] Great for your abs. Keep your core muscles pulled in. You’re doing good. That’s it.

[00:01:03] Just do the best you can. My workout’s for you, to get you off the couch and move. Feeling good.

[00:01:10] 2 more. Reach straight out. Good. And let’s go to a windmill. Reach down towards your knee.

[00:01:17] That’s it. You got it. I’ll be showing you all the retro moves I did and still love to do.

[00:01:25] They work. Tried and true moves. Yes. And proven to help get your heart rate up, help you feel good,

[00:01:34] work your muscles. We all need that. Keeping our muscles strong. 2 more. Last one.

[00:01:42] OK. Just twist it out now. Just twist it out. This is an excellent way to warm up your back as well as your waistline.

[00:01:50] That’s it. Always keep your knees slightly bent to protect your back and try to pull in those abs.

[00:01:58] Your core muscles, keep ’em tight. That’s it. Embrace your abs. Good.

[00:02:04] We got 2 more. Last one. And now just push it out. You got that. Good.

[00:02:12] Bend your knees. That’s it. Great. Working those thigh muscles. Reshaping the back half to make it our better

[00:02:20] half. 2 more. Last one. OK. Step touch. We are gonna do some fun moves,

[00:02:27] you guys. Do the best you can. That’s it. And always take good deep breaths. Inhale, and exhale.

[00:02:35] That’s what aerobic means, getting the oxygen to flow. Great. The presence of oxygen.

[00:02:41] OK, let’s add the arms and reach ’em to the side. That’s it. Great. Side taps.

[00:02:48] Just reach up. Think good posture on this. That’s it. Keeping it low impact, side to side.

[00:02:55] Working your inner and outer thighs when you step laterally. Great for your hips, strengthens your

[00:03:02] muscles, head-to-toe workout. That’s it. Good. You got it.

[00:03:09] And side, really bend at the waistline. That’s it. Beautiful. Good. We got 2 more.

[00:03:16] Last one. OK. And just kick it out. And take it down. It’s almost like a little bit of a Charleston here.

[00:03:23] Kick and back. That’s it. Good. Just go with it. You’re in the privacy of your own home.

[00:03:31] Enjoy yourself. That’s it. Moving works miracles on your body, giving you energy.

[00:03:38] That’s great. 2 more on this side. Good. Last one. OK. Step touch to the other side. Kick it out and back.

[00:03:47] Kick it out and back. That’s it. Good. Keep moving. That’s your whole goal. If you use your arms, you’re burning more calories, so that’s why I

[00:03:57] really want you to pump those arms. That’s it. The more muscles you use, the more calories you burn.

[00:04:05] Also, it’s a great way to keep low impact and still get that heart rate up. That’s it. 2 more. Last one.

[00:04:13] OK. Take a breather. Inhale, and exhale. One more. Inhale, and exhale.

[00:04:21] Beautiful. Now we’re gonna do the best exercise from the ’80s. It was called the grapevine.

[00:04:27] Let’s go. Grapevine. I love this one. Taking you back. Good. You got it.

[00:04:35] Enjoy yourself. Cross behind. That’s it. Just cross behind. Do the best you can. Also, you can make it a little less movement here, a little less space.

[00:04:45] Just use what you have in your house, maybe 4 feet of space. That’s OK. Everyone can do this.

[00:04:52] If you don’t have a mat, you could be on the floor. No biggie, carpet, whatever. You could do the grapevine.

[00:04:58] Have fun. Woo. Yes. 2 more. Last one. OK. Get those heels towards your buttocks.

[00:05:08] Now, this is called a hamstring curl. Really feel it in the back of your thighs. You can do it.

[00:05:15] Good. Heel to the buttocks. Excellent exercise. It really reshapes and strengthens the muscles of your

[00:05:22] legs, especially your backside. Beautiful. Keep that heart rate going. Breathe.

[00:05:28] Let me hear you breathe. Inhale, and exhale. OK, let’s add the arms. Pull back.

[00:05:35] That’s it. It’s a pull-back. Great for upper-body strength. That’s it. Improve your posture.

[00:05:43] Place your shoulder blades behind you. There you go. Good. You got it. Excellent.

[00:05:50] Keep moving. It’s all low impact. Isn’t that great? All the major muscles are working, what we all need, OK, let’s go to a nice double.

[00:05:59] And now we go to a beautiful bicep curl. Heel to the buttocks with a bicep curl. 2 workouts in one.

[00:06:08] Excellent. This is so good for the back of your thighs. Excellent. Keep it moving, and breathe.

[00:06:15] Good. Let me see those beautiful biceps. You gotta use them or we’ll lose them. And we all want muscle tone.

[00:06:23] Want to stay strong, stay fit, healthy in your body and your mind.

[00:06:29] That’s it. We got 2 more. Right here. Last set. OK. Shake it out. Now we’re really gonna focus on our core muscles to really pull up

[00:06:41] and in those abs. Are you ready? It’s a pull-down. That’s it. I used to love doing this on my TV show.

[00:06:49] It’s so fun. Pull. And now you’re also working your abdominal muscles. But

[00:06:54] pull your belly button in. And really engage in your abs, your core muscles.

[00:07:01] You have to physically feel those tummies tightened up. That’s it. Good. And crisscross.

[00:07:07] Try to even touch your elbow if you can. That’ll be great. 2 more, just like that last one.

[00:07:14] OK. Kick it out. You got it. That’s it. Just kick it to the side and press your arms.

[00:07:21] Great for strengthen your arm muscles. Good. If you need to slow down, that’s OK.

[00:07:28] This is at your own pace. Do what you can. That’s important. Low impact.

[00:07:35] Last one. OK. Now my favorite move of all. We’re going to do the pony. Do you all remember the pony?

[00:07:45] You could add a little leap to it. Just a little leap. That’s it. Do what you can. If you want, you could just stay right here.

[00:07:53] Make it very easy on your body. Right here. If not, take it up. Put a nice light pump.

[00:07:59] Just light. Good. Have fun. It’s the pony, woo! That’s it. Dancing does burn calories.

[00:08:08] Yes, it does. Great. 2 more. Good. Last one. OK. Let’s scoop it out. Scoop it out.

[00:08:16] This was a great one back in the day. We scoop and scoop. Use your arms. That’s it.

[00:08:22] Good. You could add a little touch to that too if you like. A little lift.

[00:08:28] If not, stay right here. Great. And move it forward 2. And to the other side 2.

[00:08:36] That’s it. Move it. Good. You got it. Just shuffle. That’s great. Use your arms. All the muscles working.

[00:08:46] That’s it. Last one. OK. March it out. Take a deep breath, easy walk. Inhale. And exhale.

[00:08:55] Great. Again, inhale, and exhale. Show me those beautiful muscles.

[00:09:02] Inhale up and exhale out. Good. And bring your arms together and open up.

[00:09:08] That’s it. Great exercise for your chest muscles. That’s great for your posture,

[00:09:15] strengthens your muscles, and slowly brings your heart rate back down. Good. This is a great move to really target tone the muscle with

[00:09:26] keeping the heart rate going. That’s good. Keeping that metabolism raised. You got it. 2 more.

[00:09:33] Last one. OK. Take it down now. Just tap it out. I love to do a tricep toner while I’m doing this.

[00:09:41] Tap out and work your arms. The back of the arms. Last one. Inhale.

[00:09:49] And take a deep breath. Bring in that oxygen and release. Wonderful.

[00:09:55] Wasn’t that fun? A great retro aerobic workout. If you like to do more, I’d love to see you 3 times a week for your cardio.

[00:10:03] And we have lots of other exercise classes that I did right here at aarp.org/stayfit