Here at Active, we’re committed to bringing you workout advice and tips based on top-notch research and advice from experts. February is Heart Health Month, so today we’re sharing cardio workouts that can help keep your body’s most vital muscle going strong. The workouts vary in mode, duration, and intensity, so there’s a little something here for everyone.
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Take the First Step, Then a Few More
No type of exercise has been studied more than walking, and for good reason: it’s broadly accessible to individuals of all fitness levels, requires no special equipment, and confers significant health benefits - especially heart health benefits.
An extensive review published in 2023 found that health benefits begin at relatively low levels - as little as 2,300 steps per day, with every 500 additional steps reducing the risk of cardiovascular death by around seven percent.
That’s excellent news for sedentary individuals, but walking has added benefits for the more active set, too. The same study found no upper limit to the cardiovascular risk-reduction benefits, with subjects who averaged 20,000 steps per day showing lower risk than those who averaged 15,000, 10,000, or fewer steps per day.
Walking pace is another factor that lowers cardiovascular risk. A study published in the British Medical Journal found that 3 MPH was the pace required to out-walk the Grim Reaper, and Harvard Health reported that brisk walking, defined as 4 MPH or faster, resulted in a 43 percent lower incidence of abnormal heart rhythms.
Those who can run can reap even bigger benefits, like lower blood pressure, higher VO2Max, increased calorie burn, and a bigger boost to bone health, all in less time, according to the Mayo Clinic.
Dance the Plaque Away
Running isn’t the only way to boost your step count and your heart health. Add a little spice to your workout routine by cranking up the stereo and cutting a rug!
Step aerobics, TaeBo, Zumba, DanceBody, Synth Riders - whatever your age, you’ve undoubtedly heard of and probably tried at least one of these dance-themed workouts. If not, you’ve been missing out! Research shows that moderate-intensity dancing is associated with a lower risk of cardiovascular disease.
And, because dancing feels more like fun than exercise, it boosts mood and promotes exercise adherence more than other modes of exercise. This fun factor may confer its own stress-fighting, heart-healthy benefits.
If you’re worried the club can’t handle you right now (or ever), don’t sweat it. With a virtually unlimited library of dance workouts available on YouTube, TikTok, and other free platforms, you can reap the heart health benefits of dance-style workouts in the comfort and privacy of your own home.
Dial Up the Intensity
Walking, jogging, and dancing are great - if you've got that kind of time. But no time is no excuse - even the busiest among us can squeeze in two or three heart-protective workouts each week, by ramping up the intensity.
A typical high-intensity interval training (HIIT) workout will run about 20 to 40 minutes long, including:
- A 2- to 4-minute warm-up
- A 1- to 4-minute work interval at 80% max effort
- Followed by an equal recovery interval of 1 to 4 minutes
- Repeated for a total of three to five intervals
If you routinely have less than 20 minutes a couple of times per week to exercise, and if you’re healthy enough, you can still fit in a couple of sprint interval training (SIT) workouts. An effective SIT workout looks like this:
- A 2- to 4-minute warm-up
- 20-30 seconds of all-out, maximum effort
- Followed by 2 to 4 minutes of straightforward recovery
- Repeated for a total of two or three intervals.
You can use a variety of different exercise modes here: Burpees in your basement; hill repeats on foot or bicycle; a HIIT-style spin or step class; a VR boxing match; tempo intervals or sprints on the track or in the pool.
A large body of research has shown that these high- and maximum-intensity workouts can confer the same or better heart health benefits in a fraction of the time required by moderate-intensity exercise.
For those new to or resuming exercise after weeks or months off, check with your doctor before starting HIIT or SIT workouts, and once you’re cleared for higher-intensity work, start with fewer and shorter intervals at 80 percent effort and slowly progress from there.