Exploring Heart Healthy Exercise Programs and Effective Workouts

Discover effective heart-healthy workouts & programs and prioritize your well-being today.

5 min read

Fitness Programs

Exploring Heart Healthy Exercise Programs and Effective Workouts

In today's fast-paced world, prioritizing our health and well-being is more important than ever. Taking care of our hearts, the lifeline of our body, should be at the top of our list. Thankfully, there are numerous heart-healthy exercise programs and effective workouts available that can help us achieve optimal cardiovascular health. In this article, I will show you some example programs and provide you with moves to kickstart your journey toward a healthier and stronger heart.


Low-Impact Cardio

Regular cardiovascular exercise is key to maintaining heart health (1). This heart-healthy example program helps focus on improving endurance, strength, and overall cardiovascular fitness. This program includes easy-to-do moves like marching, jogging in place, and using weights such as dumbbells and barbells. By engaging in these moves, you can strengthen your heart and skeletal muscle, lower blood pressure, reduce the risk of heart disease, and improve your overall well-being (1).


HIIT Workouts

You can also turn this program into what’s called a HIIT workout, or High Intensity Interval Training. These HIIT workouts have gained popularity due to their effectiveness in improving cardiovascular health. This type of training alternates between short bursts of movements and brief recovery periods. HIIT workouts not only elevate your heart rate, but also help you burn calories, improve metabolism, and enhance overall cardiovascular endurance (2). Incorporating HIIT into your fitness routine can be a great way to challenge your heart and reach maximum cardiovascular benefits (2).

HIIT consists of alternating high- and low-intensity bouts. The lower-intensity phase allows the heart rate to recover and the body to prepare for the next high-intensity phase (2). To do this workout, perform your high intensity movement for 45 to 55 seconds and taper down to a lower intensity for about 15 seconds. For beginners, start with 5 seconds of high intensity and 55 seconds of low intensity. Build up to 45 seconds of high intensity and 15 seconds of low intensity.


Group Exercise

For those seeking a space that’s more social and motivating, you might consider a group exercise class. These classes are a fantastic way to improve heart health (3). From aerobic dance classes to indoor cycling sessions, these classes cater to various fitness levels and preferences. By joining a group exercise class, like the ones we have on our SunnyFit app, you can enjoy the camaraderie of like-minded individuals, receive expert guidance from our certified instructors at Sunny, and stay motivated throughout your fitness journey.


Make a Plan

In the age of technology, online heart-healthy programs have gained popularity due to their convenience and accessibility. These programs offer a wide range of workout routines, expert guidance, and educational resources to help you achieve your cardiovascular goals. All from the comfort of your home. Whether you prefer yoga, Pilates, or strength training, there is an online program available to suit your needs. Remember to choose programs that are designed and led by certified fitness professionals for optimal results.


One-Week Heart Healthy Workout Plan

Creating a well-rounded one-week heart-strong workout program that alternates between cardio and strength training can be an effective way to improve cardiovascular health and build strength. Here's a suggested program for anyone looking to improve their heart health and overall fitness:


Day 1: Cardio

  • Warm-up: 5 minutes of light jogging or jumping jacks
  • Main workout: 30 minutes of moderate-intensity cardio exercises such as running, cycling, or swimming
  • Cool-down: 5 minutes of stretching


Day 2: Strength Training

  • Warm-up: 5 minutes of dynamic stretches
  • Main workout: Perform three sets of the following exercises with 10-12 repetitions each:
    1. Squats
    2. Push-ups
    3. Lunges
    4. Bent-over rows
    5. Shoulder press
    6. Plank
  • Cool-down: 5 minutes of static stretches


Day 3: Active Rest

  • Engage in low-intensity activities such as walking, yoga, or light stretching to promote recovery and flexibility.


Day 4: Cardio

  • Warm-up: 5 minutes of marching in place or jumping rope
  • Main workout: 30 minutes of high-intensity interval training (HIIT), alternating between 1-minute bursts of intense exercise (e.g., sprinting, burpees) and 1-minute recovery periods (e.g., walking or jogging in place)
  • Cool-down: 5 minutes of stretching


Day 5: Strength Training

  • Warm-up: 5 minutes of dynamic stretches
  • Main workout: Perform three sets of the following exercises with 10-12 repetitions each:
    1. Deadlifts
    2. Chest press
    3. Step-ups
    4. Lat pulldowns
    5. Bicep curls
    6. Russian twists
  • Cool-down: 5 minutes of static stretches


Day 6: Active Rest

  • Engage in light activities such as swimming, hiking, or playing a sport to stay active and enjoy some leisure time.


Day 7: Full-Body Circuit

  • Warm-up: 5 minutes of light cardio (e.g., jogging in place)
  • Main workout: Perform a circuit of the following exercises, completing each exercise for 45 seconds and resting for 15 seconds before moving to the next exercise. Repeat the circuit 3-4 times.
    1. Jumping jacks
    2. Mountain climbers
    3. Dumbbell squats
    4. Push-ups
    5. Plank jacks
    6. Bicycle crunches
  • Cool-down: 5 minutes of stretching

Remember to listen to your body, stay hydrated, and modify the exercises or intensity level as needed. It's also a good idea to consult with a fitness professional and your doctor before starting any new exercise program.


In Closing

Prioritizing your heart health is a crucial step towards a happier and healthier life (4). By incorporating heart-healthy programs and effective workouts into your routine, you can reduce your risk for heart disease, improve cardiovascular endurance, and boost overall well-being (4). Remember, consistency and dedication are key when embarking on this journey. So, get started today and take charge of your heart health. If you're looking for more options, check out Sunny’s Heart Health workout playlist, which offers a plethora of additional resources to support your health and fitness goals.

Here's to a stronger and healthier heart.

Enjoy your heart-strong workouts!



1. American Heart Association. (2018, April 18). American Heart Association recommendations for physical activity in adults and kids. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults Accessed 31 January 2024.
2. The Perfect HIIT Workout for 2020. (2020, June 17). Www.acefitness.org. https://www.acefitness.org/resources/pros/expert-articles/7584/the-perfect-hiit-workout-for-2020/ Accessed 31 January 2024.
3. Fitness Aerobic exercise. (n.d.). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/aerobic-exercise/hlv-20049447 Accessed 31 January 2024.
4. Sallis, R. E. (2009). Exercise is medicine and physicians need to prescribe it! British Journal of Sports Medicine, 43(1), 3–4. https://doi.org/10.1136/bjsm.2008.054825 Accessed 31 January 2024.


Heart Healthy Exercise Programs and Effective Workouts Infographic
Heart Healthy Exercise Programs and Effective Workouts Infographic


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