Stronger Heart, Stronger You: The Best Workouts for Cardiovascular Health

Did you know that heart disease is the leading cause of death in the U.S.? Here’s the good news: Steps you take today can make a real difference. What you eat, whether you smoke or not, fitness habits, and how you manage stress all add up over time. And the healthier your habits are now, the stronger your heart will be down the road.

Double good news: Even if you’re pre-disposed to having heart issues, lifestyle factors can outweigh genetics, so making changes now can improve heart health no matter where you’re starting from.

And one of the best things you can do for your heart? Get enough exercise. The American College of Cardiology recommends at least 150 minutes of moderate or 75 minutes of vigorous exercise each week to keep your heart healthy. Let’s break down what that actually looks like.

Table of Contents

• What Counts as Heart-Healthy Exercise?
• Track Your Progress and Celebrate Small Wins
• Move More, Sit Less––Every Bit Counts
• Final Thoughts

What Counts as Heart-Healthy Exercise?

We’ve all heard cardio is good for your heart (it’s kind of in the name), but it’s important to know what counts as cardio and why you’ll also want to incorporate other types of heart-healthy exercises, like aerobics, and even strength training, into your routine. Here are the different types of heart-healthy exercises and why they need to be a part of your fitness plan.

Cardio

Cardio and aerobics are often used interchangeably, but they affect your cardiovascular system in different ways. While they’re both phenomenal for heart health, cardio strengthens your heart muscle through sustained activity while aerobics improves endurance by increasing oxygen efficiency.

While most aerobic exercise counts as cardio, not all cardio is purely aerobic. For instance, high-intensity cardio (like sprinting or HIIT) can include both aerobic and anaerobic bursts.

But you probably won’t be surprised to hear that cardio is great for your heart, and here’s why.

Heart benefits of cardio:

• Strengthens the heart muscle
• Increases the amount of blood pumped per beat
• Improves heart rate variability and recovery time
• Reduces inflammation and insulin resistance
• Enhances circulation and vascular function

Cardio workouts to try:

• Treadmill (sprints, intervals, incline training)
• Stair climbing
• Jumping jacks
• Jump rope (fast, high-intensity jumping)
• Boxing or kickboxing
• Sled pushes
• Stationary bike (HIIT intervals or hill sprints)
• Rowing machine (short bursts of high-intensity strokes)
• Battle ropes (fast, high-intensity slams)
• Plyometric box (jump training, explosive movements)

Aerobics

Aerobic exercise uses oxygen to generate energy, allowing for sustained movement. These exercises are typically moderate in intensity and performed over an extended period. Here’s why it should be a part of your exercise routine if you’re trying keep your heart in top shape.

Heart benefits of aerobic exercise:

• Builds cardio endurance and helps your heart work more efficiently over time
• Lowers resting heart rate, reducing strain on your heart
• Helps regulate blood pressure and reduces hypertension risks
• Increases HDL (good) cholesterol while lowering LDL (bad) cholesterol

Aerobic workouts to try:

• Treadmill (steady walking or jogging)
• Stationary Bike (moderate, steady pace)
• Rowing Machine (long-duration, moderate intensity)
• Elliptical Trainer (steady-state cardio)
• Stair Climber (continuous, moderate pace)
• SkiErg (longer, endurance-based sessions)
• Step Platform (low-to-moderate intensity stepping)
• Dance-based workouts like Zumba

To sum it up, aerobic exercise builds endurance and improves long-term heart efficiency, while cardio (especially higher intensity cardio) strengthens the heart muscle and increases its ability to respond to stress. A combination of both is ideal for optimal heart health.

Strength Training

Cardio and aerobics get a lot of credit when it comes to heart health, but don’t be too quick to write off strength training.

One of the best ways to keep your heart in top shape is by staying at a healthy weight, and strength training is excellent for boosting metabolism, which helps reduce fat–—a key factor in heart health (not to mention all the other health benefits).

Strength training workouts to try:

• Bodyweight exercises (push-ups, squats, lunges)
• Resistance band workouts
• Dumbbell or kettlebell workouts
• Functional trainers or cable machines
• Strength training machines geared toward areas you want to work on

Move More, Sit Less––Every Bit Counts

With 9-to-5s and a million other obligations, we have less control of our day than ever. That can make it hard to find time for movement, but long periods of sitting are linked to poorer cardiovascular health.

The good news is that every bit of movement counts. Here are a few small ways to stay moving even when you’re short on time:

• Take a short walk after meals
• Use a standing desk or treadmill desk
• Stretch or do bodyweight exercises during work breaks
• Park farther from entrances
• Take the stairs instead of the elevator
• Take a walk while you take phone calls

While you’ll still want to get structured workouts in, small movements do add up and make a difference.

How to Overcome Common Barriers

We all know exercise is important but sticking to a routine can be tough even without obstacles. Whether you’re short on time, don’t have equipment, or struggle with motivation, here are some practical ways to overcome common barriers:

No Time? Try Short, Effective Workouts

If you can’t set aside a lot of time to work out, break it into smaller, high-impact sessions throughout the day:

• 10-minute HIIT: Quick, intense bursts of movement (e.g., jumping jacks, squats, push-ups). Just make sure you're working at 80–90% of your maximum effort during work intervals to get the most out of your workout.
• 5-minute movement breaks: Stand up, stretch, or walk around during the workday.
• Lunchtime walks: A brisk 20-minute walk after eating adds up over time.

Even short workouts can make a difference if you stay consistent. 

No Equipment? Use Bodyweight Exercises

You don’t need fancy machines to build strength or improve heart health. Bodyweight exercises are a great way to stay fit:

• Cardio: Jumping jacks, high knees, or stair climbing.
• Strength: Push-ups, squats, lunges, and planks.
• Core: Bicycle crunches, leg raises, and mountain climbers.

If you want variety, resistance bands or household items (like a backpack filled with books) can add an extra challenge. 

Not Motivated? Make It Fun & Track Progress

Lack of motivation is one of the biggest obstacles, but a few simple strategies can help: 

• Find an accountability partner: You’re less likely to skip a workout when you have a friend expecting you to show up.
• Join a challenge: Online fitness challenges or goal-based apps can keep you engaged when motivation is waning.
• Track your progress: Use a fitness tracker or journal to track your success over time.
• Pick exercises you enjoy doing: Seems obvious, but how many of us have picked exercises because some influencer said we should? Find something you like doing, whether it's dancing, hiking, or a sport you enjoy.

The key is to make exercise as enjoyable as possible. The more fun it is, the easier it will be to stick with.

A Quick Recap

It takes some planning and discipline to stick to a fitness routine, but it will become habit after a few weeks. Here are some key points to remember for a heart-healthy workout plan:

✅ Mix cardio, aerobics, and strength training for comprehensive heart health.

✅ Aim for 150 minutes of moderate or 75 minutes of intense exercise per week.

✅ Break up long periods of sitting with small movements throughout the day.

Final Thoughts

Keeping your heart healthy doesn’t have to be complicated. The key is consistency—getting enough movement each week, choosing the right kinds of workouts, and staying active throughout your day. Find what works for you, make it a habit, and your heart will thank you for it. Check out Titan Fitness for top quality fitness gear you can count on, plus convenient pay-over-time plans with Bread Pay.