When you think of a workout for heart health, you might imagine pounding a treadmill or pedalling at high speed on an exercise bike—this is a common misconception. Improving your cardiovascular fitness doesn’t have to mean long sessions doing the same thing.
There are other ways you can get your heart rate up while also building strength—and having some fun—says Kyle Hoffman, head trainer at Alo Wellness Club New York.
Hoffman has designed a strength and cardio workout for Fit&Well with beginners in mind.
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“The short work intervals and moderate pace are ideal for someone rebuilding their fitness base. It’s challenging enough to stimulate heart function but controlled enough to prevent fatigue.”
“A stronger heart pumps blood more efficiently, lowering blood pressure and reducing the risk of heart disease, stroke, and diabetes,” says Hoffman.
“This workout combines compound movements that use multiple muscle groups, encouraging the heart to pump more efficiently and improving cardiovascular endurance. I prioritize sustainable progress over intensity for long-term heart health.”
Hoffman recommends using light to moderate dumbbells and making sure to move at a controlled pace: you should focus on your breathing and move steadily rather than quickly.
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“I also like to emphasize consistency and mindful movement—not just for the physical benefits, but because movement also supports mental wellbeing, reduces stress and improves sleep,” he adds.
Sets: 3 Time: 40sec Rest: 20sec
- Stand with your feet shoulder-width apart, holding dumbbells at your shoulders.
- Bend your knees and push your hips back until your thighs are parallel to the floor.
- Keep your core engaged and chest upright throughout.
- Push through your heels to return to standing and press your dumbbells overhead until your arms are extended.
- Lower the dumbbells to your shoulders under control.
Why: Hoffman says this exercise combines upper- and lower-body work, which raises your heart rate safely, and supports everyday movements like standing and lifting.
Sets: 3 Time: 40sec Rest: 20sec
- Stand with your feet shoulder-width apart and a slight bend in your knees, holding dumbbells by your sides.
- Hinge forward at your hips and push your butt back, keeping your back flat and letting your arms hang.
- Bend your elbows and draw them past your torso to lift the dumbbells to your ribs, squeezing your shoulder blades together.
- Lower the dumbbells with control.
Why: This move strengthens the postural muscles and improves circulation to large muscle groups without stressing the joints.
3. Dumbbell alternating reverse lunge
Sets: 3 Time: 40sec Rest: 20sec
- Stand with your feet shoulder-width apart, holding dumbbells by your sides.
- Take a big step back with your right foot and bend both knees to 90° to lower, keeping your torso upright.
- Push through your left foot to return to the start.
- Repeat on the other side, alternating sides with each rep.
Why: This exercise builds leg and core strength, supports balance and challenges the heart through large muscle activation.
Sets: 3 Time: 40sec Rest: 20sec
- Lie on your back on the floor, with your knees bent, and your feet flat on the floor and hip-width apart, holding dumbbells by your chest, with your upper arms resting on the floor.
- Press the dumbbells straight up, extending your arms without locking your elbows.
- Lower slowly with control.
Why: This move strengthens your chest and arms while maintaining a steady breathing pattern to enhance oxygen flow and circulation.
Sets: 3 Time: 40sec Rest: 20sec
- Stand with your feet hip-width apart, holding dumbbells overhead.
- Engage your core and, keeping your torso upright throughout, raise your left knee to hip height.
- Return your left foot to the floor, then repeat on your right side.
- Continue for time, alternating sides with each rep.
Why: This is a low-impact way to keep the heart rate elevated, improve grip strength and mimic everyday endurance tasks.
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