Physical activity has a positive influence on nearly every biomarker associated with cardiovascular health, and with heart disease being the No. 1 leading cause of death in the United States for men and women, it’s essential to prioritize movement that supports this critical aspect of our health.
The American Heart Association recommends getting at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity — or a combination of both — per week. It also suggests performing moderate- to high-intensity muscle-strengthening exercises at least two days per week.
At face value, that may seem like a lot, but if you thoughtfully spread that movement across a week, it can become achievable and sustainable. “Supporting heart health doesn’t require perfect workouts or maximum effort every day,” says Ariel Brayer, Dynamic Personal Trainer at Life Time in Shenandoah, Texas. “What matters most is regular movement that fits into your life — movement you can return to week after week.”
Brayer created the following weekly workout plan to help you meet the recommended guidelines for supporting heart health, while also incorporating a variety of movement types and efforts into your routine. “A balanced week with moderate movement, a bit of strength, and time to recover is typically more than enough to support your health,” she says. “The following seven-day plan puts that philosophy into action.”
Monday: Total-Body Strength
Time: Approximately 45 minutes
Warm-Up
Complete a five- to eight-minute brisk walk or engage in another form of easy cardio for the same amount of time. You can also choose to perform some gentle mobility work for your hips, shoulders, and spine.
Kettlebell Goblet Squat
Complete three sets of 10 to 12 reps with 45 to 60 seconds of rest between sets.
- Choose a kettlebell that’s a challenging weight for you and hold it with both hands in front of your chest, elbows pointing down.
- Driving your heels into the ground, lower into a squat position and hold for one second.
- Stand back up, squeezing your glutes at the top of the movement.
- Repeat.
Seated Chest Press or Dumbbell Chest Press
Complete three sets of 10 to 12 reps with 45 to 60 seconds of rest between sets.
- On a seated chest-press machine, choose a weight that feels challenging but manageable.
- Grasp the handlebars with both hands in a full grip (thumps circled around the handle), then push forward until your arms are fully extended; don’t lock your elbows.
- Pause briefly and then return your arms to the starting position.
- Repeat.
- Grasping a set of dumbbells at a weight that feels challenging, lie back on a flat bench and position the weights at chest-level.
- Press the dumbbells straight up toward the ceiling. After a brief pause, lower the weights back to chest-level.
- Repeat.
Band-Assisted Pull-Up
Complete three sets of 10 to 12 reps with 45 to 60 seconds of rest between sets.
- Secure an exercise band in a loop around the top of a pull-up bar so the band hangs down in a “U” shape.
- Place one knee through the band (stand on a bench or box if necessary); the band will act as a counterweight and give you a boost during the exercise.
- Minimizing swinging in the lower body, pull yourself up until your chin clears the bar.
- Lower yourself under control.
- Repeat.
Step-Ups
Complete three sets of eight reps per side with 45 to 60 seconds of rest between sets.
- Stand facing a sturdy box or step.
- Place your right foot flat on top of the step, then press through the heel of your right foot to lift your body up onto the step.
- Pause briefly before then lowering yourself off the box with your left foot first.
- Repeat this movement using the opposite leg.
- Alternate back and forth between legs until reaching desired number of reps.
Forearm Front Plank
Complete three sets, holding for 30 seconds each time, with 45 to 60 seconds of rest between sets.
- On a mat, lie face down and place your forearms on the ground, elbows stacked directly under your shoulders.
- Contract your abs and glutes prior to starting the movement.
- Push through the ground with your forearms, hands, and toes, slowly raising yourself up until your body is in a straight line. (Try to lift your entire body off the ground at one time.)
- Hold at the top position for the duration.
Tuesday: Moderate-Intensity Cardio
Time: 45 to 50 minutes
Choose one of the following options:
Option A: Indoor Cycle Class
Options at Life Time include AMP, EDG, PWR, AMP Sculpt, or EDG Sculpt; Brayer notes that AMP is her personal favorite. (Learn more: “Which Indoor Cycle Class Is Right for Me?”)
Option B: Elliptical
- Warm up for five minutes, moving with light resistance at a comfortable pace.
- Increase to a moderate, steady effort where your breathing is elevated but controlled (you should feel like you could talk at this pace but not be able to sing). Continue at this pace for 30 to 40 minutes, maintaining good posture throughout by standing tall with relaxed shoulders and a light grip on the handles.
- Cool down for five minutes, moving with light resistance at a comfortable pace.
Option C: Treadmill Walk
- Warm up for five minutes, walking at a slow, easy pace.
- Walk for 35 to 40 minutes at a brisk pace (you should feel like you could talk at this pace but not be able to sing).
- Cool down for five minutes, walking at a steady pace.
Wednesday: Flexibility and Mobility
Time: 30 to 45 minutes
Choose one of the following options:
Option A: Yoga Class
Options at Life Time include SURRENDER YIN, ROOT HATHA, SOL GUIDED VINYASA, FLOW VINYASA, FIRE HIIT, or Warrior Sculpt. “Go with the class you feel your body needs that day,” advises Brayer. “And if you’re not sure, SURRENDER YIN is a good place to start. My personal favorites are FLOW VINYASA and Warrior Sculpt.” (Learn more: “Which Yoga Class Is Right for Me?”)
Option B: Dynamic Stretch
Engage in a Dynamic Stretch session. The assistance of a stretch specialist allows your muscles to be moved through ranges of motion and into positions you’re likely not doing or aren’t able to do on your own.
Option C: Gentle Walk and Mobility Work
- Walk for 10 to 15 minutes at a relaxed and comfortable pace.
- After walking, spend 15 to 20 minutes on gentle mobility work. This may include foam rolling or performing movements like bird dogs and dead bugs. Prioritize slow, controlled movements that don’t require any forcing or bouncing.
The goal is to complete this session feeling looser and refreshed, not fatigued, says Brayer.
Thursday: Lower-Body and Core Strength
Time: Approximately 45 minutes
Warm-Up
Complete a five-minute brisk walk or engage in another form of easy cardio for the same amount of time. You can also choose to perform some gentle mobility work for your hips and hamstrings.
Dumbbell Romanian Deadlift
Complete three sets of 10 to 12 reps with 45 to 60 seconds of rest between sets.
- Standing tall, hold a dumbbell in each hand and let your arms hang in front of you against your thighs; choose a weight that is challenging but manageable.
- With your chest lifted, hinge at your hips, allowing the dumbbells to trail down the front of your legs; keep them as close to your body as possible.
- When you reach the end of your range of motion — it typically feels like a stretch in your hamstrings or a change in back position — reverse the movement and stand up.
- Repeat.
Reverse Lunges
Complete three sets of eight reps per leg with 45 to 60 seconds of rest between sets.
- Stand with your feet about hip width apart.
- Keeping your chest proud and shoulders squared over your hips, step backward with one foot.
- Allow both knees to bend until they form 90-degree angles; adjust the length of your stride as needed to accomplish this.
- Keep your front knee in line with your middle toe. Your back knee can graze the floor but take care not to relax at the bottom of the move.
- Reverse the movement by stepping your rear foot back to the starting position.
- Repeat with the opposite leg and continue alternating.
Glute Bridge
Complete three sets of 12 reps with 45 to 60 seconds of rest between sets.
- Lie on your back with your knees bent and feet flat on the floor. Engage your core, press your lower back into the floor, and begin squeezing your glutes.
- Keep your glutes engaged and your weight distributed evenly across both feet as you press your hips up. Extend your hips fully so your body forms a straight line from your knees to your shoulders.
- Hold this position for one breath, continuing to squeeze your glutes.
- Keep squeezing your glutes as you slowly reverse the movement — don’t collapse to the floor — to return to the starting position.
- Repeat.
Palloff Press
Complete three sets of 10 reps with 45 to 60 seconds of rest between sets.
- Anchor a resistance band (or a D handle if using a cable machine) at shoulder height and stand with your left shoulder pointed toward the anchor point and feet at least shoulder width apart.
- Grasp the band with both hands at chest level and step far enough from the anchor point to create light tension on the band.
- Brace your core then press the band straight away from your chest until your arms are fully extended. With control, return the band to your chest.
- Complete the desired number of repetitions, then repeat with your right shoulder facing the anchor.
Side Plank
Complete two sets, holding for 45 to 60 seconds on each side, with 60 seconds of rest between sets.
- Lie on your side and prop yourself up on that side’s forearm, stacking your shoulder over your elbow. Press through that arm to keep your shoulder away from your ear and maintain a long neck.
- Extend your legs. Stack your upper foot on top of the bottom one, if it’s comfortable, or stagger your feet so they are both on the floor.
- Press through your base arm and feet to lift your body off the floor. Engage through your core and the muscles of your base arm and legs, keeping your hips elevated.
- Hold at the top position for the duration. Relax, then repeat on your other side.
Friday: Vigorous Cardio Intervals
Time: 25 to 30 minutes
Treadmill Interval Workout
- Warm up for five minutes, walking at a slow, easy pace.
- Complete a fast walk or light jog for one minute.
- Recover for two minutes, walking at a comfortable, easy pace so your breathing returns to normal.
- Repeat steps two and three for six to eight rounds.
- Cool down for five minutes, walking at a slow, easy pace.
Note: Your breathing should feel challenging during the work intervals.
Saturday: Functional Conditioning
Time: 30 to 40 minutes
Circuit Instructions:
- Complete three to five rounds of the five exercises listed below.
- Perform each movement back-to-back with minimal rest between exercises.
- Rest for 60 seconds between rounds.
Dumbbell Squat to Overhead Press
- Standing with your feet shoulder width apart, hold a dumbbell in each hand at a weight that feels challenging but that you can stabilize during the full range of motion.
- Raise the dumbbells to shoulder height, then lower into a squat position.
- Press through your feet to return to standing; as you do, push the dumbbells overhead until your arms are extended.
- Return to starting position.
- Perform a total of 10 reps.
Dumbbell Row
- Hold a dumbbell in one hand at a weight that feels challenging but that you can stabilize during the full range of motion. Place your opposite hand and knee on a bench for support and let your weighted arm extend fully to the side.
- Keeping your back flat, row the dumbbell up toward your hip by driving your elbow back.
- Slowly lower the dumbbell to the starting position.
- Repeat for 10 reps on the same arm, then switch sides and repeat for another 10 reps.
Kettlebell Deadlift
- Hold a kettlebell by the handle with both hands at a weight that feels challenging but that you can stabilize during the full range of motion. Keep your arms straight and the kettlebell in the front of your body.
- Stand with your feet wider than shoulder width, toes facing out.
- With your chest lifted, bend your knees and push your hips back to lower the kettlebell toward the ground.
- Push through your heels as you return to the starting position.
- Repeat for 12 reps.
Cardio Movement
Complete a low-impact cardio movement for 45 seconds. Choose an option that allows your movement to feel smooth and controlled and keeps your breath steady without impact or strain. Some example options include the following:
- Walk on a treadmill at an easy to moderate pace
- Walk slowly on a stair stepper
- Pedal on a stationary bike at an easy pace
- Use an elliptical at a moderate resistance and pace
Dead Bug
- Lie on your back and lift your arms and legs into the air: Your arms will be straight over your chest and your knees bent at about 90 degrees. Keep your head on the floor and your neck in a neutral position.
- Engage your core, drawing your ribs down and pressing your lower back into the floor.
- Extend one leg to straighten it while dropping the opposite-side arm overhead.
- Reverse and repeat on the opposite side.
- Alternate sides, drawing your knee in only to hip level — not all the way to your chest.
- Complete 8 reps on each side.
Sunday: Active Recovery or Rest
Choose one or more of the following options:
- Go for an easy walk
- Engage in stretching or foam rolling
- Use the recovery amenities available at Life Time such as the sauna or Normatec compression sleeves
