3 Quick Workouts To Support Your Heart Health!

Denise Austin
by Denise Austin | 

Today is the last day of Heart Health month, so let's end it with some great workouts to support your heart health! Here are 3 quick workouts that can easily be incorporated into your exercise routine. Each workout is a different style - Cardio, Resistance Training and Interval Training. Add one to your normal exercise routine throughout the week, or put all three workouts for a 30 minute burn!

10-Minute Heart Healthy Cardio

8-Minute Heart Healthy Resistance Training

10-Minute Heart Healthy Interval Training

    I hope you love these workouts! If you haven't received my free Heart Health Guide, you can still download here. It is full of works, recipes and tips to getting (and staying) heart healthy, YOU are worth it!!

    Let’s live FIT, HAPPY and HEALTHY - together!!


    Heart Healthy Cardio Workout Transcript
    Welcome to your Heart Healthy Cardio. Are you ready? We're gonna start with low impact cardio and then try your very best to keep up because this is worth it. Your heart is worth it. Your heart is a muscle. So let's get fit together. Let's work on that heart. Yes, condition it  just like our arm muscles, how we tone and firm up our arm muscles. We need to do the same for our heart. So getting your heart rate up, doing low impact aerobics really helps. Exercise is the best medicine there is and eating right too. And here's my little dog here. I take them on walks too. That helps with your heart. Healthy, good side to side. That's it. Get a little lower. Lower. Make you burn a little more calories. That's it. Two more beautiful. Now, heel lift. Make sure you're adding the arms to it too.

    The arms are nice and firmed and lift. That's it. Heel to the buttocks. It's like a hamstring curl with the bicep curl. Keeping that heart rate going. That's it. We're gonna burn some calories, burn some fat, burning that butter. Keeping our heart healthy. Yes, we got it. Just remember heel lift. There you go. Really use your muscles to help burn more calories and give more energy. Muscles work miracles on your metabolism. So keep up that muscle tone. Two more. Last one. Good. Okay, now I really want you to work both arms. Did you know the more muscles you use, the more calories you burn? And that's why we're working those arms. Those are the muscles closest to the heart to really get that body going. To get your heart rate up to pump it up. Better circulation for the whole body. Now push it to the front.

    This is great for your chest muscles. That's right. Push. Push. Great for posture, elbows back and push forward. There you go. Good. You can do it. Now let's push it up once and forward and lift like you're pushing a box above. Really firm it up. That's it. When you're working your arms, you're really burning more calories, because you're working more muscles. That's right. Engage 'em all. Two more. Last one. Okay. Walk in place now. Arm circles, keeping those arms going. Circle forward. That's it. Let's march in place. It's very important you keep those legs going to keep your heart rate up. It's about burning calories and also conditioning the heart and lungs and reverse little arm circles. Come on. Targets those arms while we're getting that heart rate up. You got it. Beautiful. Two more. Okay, let's tap it behind. Tap behind now.

    Great. This one I really want you to tap, but also lift your elbows. There you go. That way you are firming the back of your arms. The triceps, good. You can do it. Lift it high. Keep moving. See, my legs are nonstop. That's the way to really get that cardiovascular system in shape. Get healthy. Good. You got it. Get stamina. Get endurance. Get energy. Yes. Exercise gives you energy. It's the oxygen that flows through the muscles up to the brain and say, I feel good. Yes, you do. Last one. Okay, shake it out. Now I want you to stand up nice and tall. Think about good posture. Is your back strong and straight? I want you to lift your knees. Just lift the knees. That's it. Hands right here on your hips. Thinking about good posture. Pull in the tummy. Almost feel like you're zipping up those abs like a corset.

    Hold it tight inside. That's it. Good posture. Okay, let's add the arms. Pull down your arm. Pull it down. Keep your back straight. You keep moving those legs. You're doing great. I'm proud of you. Keep moving. That's the goal here. Nonstop to get that heart rate up and help condition your heart. It's a muscle. That's right. Good. We got two more just like that last one. Okay. Push it out. Push it out. Now let's do a heel tap in front with your back straight and you're pushing out. There you go. But make sure your knees stay bent down like that. Lower you take it lower, it's better because you burn more calories because you're using your hips, your thighs, and your buttocks. Bigger muscles of the body. Engage more calories. Good. You demand more oxygen. Good. Good, good. You got it. Push it out. Good. You can do it.

    Last one. Okay. Now take it forward and back. You go forward and back and just add a little arms. Just forward and back. That's it. Good. It's a little tap tuck. That's it. Good. Forward. And stretch it back. That's it. Two more just like that last one. Good. Okay. To the other side. Go forward, tuck it back. Heel and press. Heel and press. That's it. Gorgeous. You can do it. Stay down low. Good. Reach it back. That's it. Great. Straight bodies, get upright. Good. Last one. Okay. And now let's go side to side. This time we're gonna do a double side. So it's side and it's another side. Okay. Lunge to the side. It's like a little bit of a side squat. Stay low. You got this. Beautiful. Hi little gator baby. Look at how sweetie is. Hi honey. Okay, get low. You got it. Come on. Let me see. Now let's add the arms. Push them out. Good. Great for the arms and the legs. You got them! You have to do all the major muscle groups, you are really getting that cardiovascular system going.

    Good. That's one. Oh, okay. Now hold it right here. It's a stretch over. That's it. Really work. Oh, push it out. And can you get a little lower? That's it. Great, cardio. You can do it. You're doing it. You just punch it out in front. Good. I'm proud of you. Just keep moving. You got it. Give it all you've got. Yes. 110%. You are worth it. You deserve to feel good. That's right. Okay. Can you add both arms? Lift your arms Lift and lift. That's it. Good. Lift the both arms. If this is too hard, just tap. Just tap. Okay. 

    Make it what you can. Listen to your body. If you can, really make bigger motions, bigger movements. That's how you burn more calories. Yes. Two more. Last one. Oh. Okay. Just march it out. Just march it out. Right here. You're doing great. Inhale and exhale. Beautiful. Again, take a deep breath. Inhale and let me see those beautiful biceps. Exhale. One more time. Inhale and bicep. That's it. Good. Okay. Now make sure you're holding your elbows behind you. And now press them forward and back and forward and back. You got forward and back. Beautiful. This is great for your chest and your shoulders. Sexy shoulders. Lift the chest to improve your posture. There you go. Open and close. But make sure when you close, you keep your back straight. That's it. Good.

    Open. Great. That's it. Really firm the chest muscles, good. Last two. Last one. Okay. Big swings. Here we go. Big swings. That's great. Just swing it out. Beautiful. Big body swings. Stretch and tone. And move those muscles, really reach. Oh, feeling good. Bring that heart rate back down. That's it. It's smooth, it's fluid. It's really good. You're just flowing through the body. Beautiful. And now just twist it out for your waistline. Inhale. Exhale. Good. Just twist it out. Beautiful. Okay, one more deep breath. Inhale through the nose and exhale. Give it all you got. That's it. And stretch it out. Hamstring stretch. Go to the other side. Stretch it out. Heel comes down and the toe comes up to stretch your calves. That's it. One more stretch inside of your legs. Feel so good. That's great. Feel that stretch.

    And just relax to each side. Feel your thigh stretching. So good for you. And now reach all the way. Feel the inner thigh stretching, working the whole body. And take a deep breath together. Bring in that oxygen. Yes. Bring it the energy. And exhale out any stress. Just let it go. And there you did a fabulous cardio workout. Thanks for working out with me. Woo. If you love this workout, I have so much more at deniseaustin.com. Try my free trial that you get to do all kinds of different workouts and recipes. Eating plans. You will love it. All you have to do is visit deniseaustin.com!

    Heart Healthy Resistance Training Workout Transcript
    Welcome to your heart healthy resistance training Workout eight minutes to firm your muscles. Let's get started. The first exercise is to touch out and in. We're now using the upper back muscles as well as our legs. We're gonna work all the major muscle groups and firm and tone specific ones. This is targeted for your upper back. Can you feel that when you stretch your arms back there? That's it. Good. If you don't have weights, go ahead and grab some cans of super, whatever you have, but I'm using lightweights, three pound weights. You can work up to five to 10, whatever you have at home, just get 'em out and let's firm up those muscles. Resistance training is so important. It improves our heart health. It improves our muscle structure and the most important, it helps to improve your overall metabolism. Muscles work miracles on our metabolism. Let's all stay heart healthy. That's it. We got two more of these. Just touch and push out. That's it. Touch. Good. Last one. Beautiful. Now turn to the side. We're gonna lift our elbows behind us and we're gonna tap, that's it. Just on one side. Good. If you're just starting out with me, just start like this One arm at a time. The air push out and in resistance training really helps to firm those muscles. Strength training, build strength. This also helps our bones to stay healthy. That's right. Touch and come back. Take your time. Slower motion is nice. It makes the muscle do the work without momentum. We got one more. Great. And let's go to the other side. Bring your elbow up, tap back and push up. That's it good start to feel this in the back of your arms. That's it. The triceps, one of the most underused muscles in the body. Just tap and lift. That's it. You're doing it. This is too complicated to do both. Just hold it right here and reach out and in. That's great. We're really target toning the back of those arms right now. Good. And tap. We've got two more of these. Last one. Beautiful. Okay, let's do some bicep curls. Stretch and tone here. Bicep and release. Notice it's a full range of motion. All the way down and all the way up. Squeeze at the top. Squeeze at the top. Working those beautiful arms. That's it. Resistance training really works. It helps firm those muscles. If you have a band, you could use that at home. Whatever. You have to really challenge the muscle that way you really help develop your muscles. If we lose our muscle, it's not good for us as we age. That's it. So you gotta use it or you'll lose it. If you recline, you decline. So let's work those muscles. Good. Two more. I love these bicep curls. They keep my arms nice and firm so it doesn't droop or sag. As we age, we're trying to fight that gravity. Good. Last one. Okay, let's now work on our shoulders. Shoulders are so important as we age because they help us with posture. You're gonna do a beautiful medial deltoid muscle. This is working through the front of your shoulder, but make sure when you're doing this, your back is straight, your knees are slightly bent. That helps protect the low spine. Thinking about good posture, bring it up here. Just shoulder level. That's all. You have to go on this one. You'll start to feel that you're doing great. Got one more and now we double it up out to the side and one in front. This is now working a different muscle of the arm and shoulders. Beautiful. Just lift a lower. Is you're tummy in? Engage those ab muscles. Core muscles are very important. That's right. We got two more of these. Last one. Beautiful. Okay, let's take it down to the floor. I want you to reach this one foot behind you. Hook in your weight to the back and let's work on the buttocks. Lift and lower. You could come down to your elbows if you like. Whatever makes you more comfortable. But you're lifting up. This is really working the back of your thighs and buttocks to lift and tone. That's it. We all need that. We don't want that rear end to go south. We wanna make it lift. Lift that buttocks. Yes. And as you lift it, hold it up. This time, push it up. Baby pulses. That's it. Stomach is in. Don't let your back droop or sag, that's it. You're doing great. Hold it up there. Hold it up, up, up, up, up, up. Okay beautiful. Just take this out now and now slowly lift your body weight all the way up and hold a plank. Right now I love to put my weights just like this cuz it helps my wrists. Otherwise you could just place it just like a plank. Hands right in front. I like the lift it gives me great. Hold, hold, hold, hold, hold and release. Okay, let's go to the other side. Remember, do the best you can. If you don't wanna place this weight here, just do the exercise without the weight. Slowly come down on that elbow. All you're doing is lifting your heel up and back down. Beautiful lift. Squeeze your buttocks at the top. That way you lift the buttocks. Look great in your pants, your jeans. That's it. We really want to keep our nice shape of the buttocks and this is what really helps. The little resistance training goes a long way, I promise. This time we kick it up and we do little baby pulses. Keep squeezing that weight in there. That way it works the buttocks as well as your hamstring. So good. Last two. Come on, get it up there. Up, up, up, up. Beautiful. And come on down. This time I want you to go onto your back. Just relax your back now and slowly go on your back. Now I want you to hold the weights in front of you. We're gonna open up and we're gonna close. This is called a chest fly referring the chest muscles so important. Now as you do this, I want you to try one more exercise. That way we make our time more efficient. What we're doing is tapping down and up and down and up, now we're engaging the ab. But make sure the back is staying right down on the ground. Make sure the small of the back stays on the ground. You could do one arm at a time now. Either way, you're getting your chest and your lower tummy. Tighter. . Good. Last one. And release. Placing the weights right behind you in front right here, holding your wrist there and lift and lower. You can do with knees bent to protect your back. But this is working the tummy. Can you feel it? Oh, I sure can. I love this one. Lower tummy tightener. We got two more last one. And bring her all the way up and let me see your gorgeous smiling face. You did it! We'll  be nice and heart healthy with some resistance training. Thanks for working out with me. Woo. If you love this workout, I have so much [email protected]. Try my free trial that you get to do all kinds of different workouts and recipes, eating plans. You will love it. All you have to do is visit deniseaustin.com, sign up for your free trial now.

    Heart Healthy Interval Training Workout Transcript
    Welcome to your heart healthy Interval Training. Are you ready? Have some lightweights handy. We will be using those. So let's get started with the fabulous warmup just to get you going. That's it. And then we'll go right into some cardio workouts. Also, we're gonna work on toning the muscles at the same time. Interval training really helps get that heart rate up and works on those muscles too. That's right. Do the best you can. Let's reach up and reach over. There you go. All the way up. Lift. Good. Keep the body going. You're gonna feel so good, I promise. Just keep it up. We've got two more. Yes. Last set. All the way up. Come on. Reach. Reach and twist and twist. And hold it right here and twist it out. Good. That's great. Way to work that waistline. Twist it out. Good. Keep it going.
    You can do it. Always do the best you can. This workout is for you. Get off that chair, get off that couch and work out. You'll feel better. Your heart will thank you. Yes it will. Okay. And do big swings. The more muscles you use, the more calories you burn. That's right. Come on. Really burst up some energy right now. Really feel it. Good. We got two more. Just reach out like this. Good. And to the side. Reach And take it down. Let's reach up. Let me see that leg lift and lower. Lift that leg. Beautiful. Feel lifted. Good. You got this. You can do it. You are worth it. Keep moving. That's our goal. Last one on this side. Okay. To the other side. And lift those legs. Good. Squeeze the tissue. That's it. Good. You got it? Two more. Last one. Okay. Now grab your weight and hold it right here.
    And let's do some bicep curls. That's it. And heel taps. We're gonna feel firm and tone. That's right. Target tone. While you're still keeping your heart rate down. That's what interval training's all about. That's great. So keep moving. The biceps are getting nice and toned. Do the best you can. If you don't have weights at home, go ahead and just grab some cans of soup. You'll feel the muscle a little more. That's great. A whole minute's worth of toning. Okay, now let's do shoulder pulls. Lift and lower. Lift and lower. Shaping your shoulders. That's it. Good. Think about good posture. Now stretch your arms out to the sides. Good. Keep your elbow slightly bent. That way it doesn't lock the elbow out. Good. You can do it. Last one. Okay. Put those weights down. Back to cardio. Here you go. Alright, let's work those legs.
    Come on. You can do it. Good. And let's shuffle it to the side. A little shuffle. Good. You got it? That's it. Good. And push it. Elbows up so you really feel the muscles working. That's it. Cardio. Woo. Great. Now let's go to to this side. Two and two. Good. That's it. Just have fun. Fitness can be fun. Just helps you with your mood, gives you a better attitude. Helps you feel better. And it gives you energy. It also works. That heart. That's it. Good. Two more. Last one. Okay. Grab the weights. Now grab the weights. Keep your head above the heart. And let's work on those triceps. We already did the biceps, so now we're gonna work on the back. The triceps, take it back and tap behind. Good tap and pull, you can do it. Good. Really think about keeping those elbows nice and high up there.
    Good. That's it. Don't swing. It stays up. Great. That's it. Interval training is a little cardio with a little light weights. Great. Changing it up. Work those muscles. But notice metabolism still stays up because we're still moving the muscles. The legs. That's right. Two more. Last one. Okay. Place those weights on down back to our cardio. And now it's a kick out to the side. Kick it out. But think good posture. That's important. Good. And just kick it out to the sides. Beautiful smile. You're doing great. Keep moving. That's it. Now I want you to get low and low and high and up and bend your knees. That's it. And lift. And lift. Get a little lower low. Yes. Good. That's it. Two more. Lower. That's it. And one more high. Great. Okay. Just step side, desire. Beautiful. Just keep moving. That's the whole goal. Keep it going.
    That's great. Okay. Spend some time breathing in and out. Do it again. Inhale and exhale. Oh, let it go. That's it. Good. And bring your arms across. Just one arm now. Just one arm reach. Beautiful. That's it. Working the chest muscles too. That's great. Enter the other arm. Reach it open. That's it. Cross over and open. Great for the chest. Excellent. Good. You can do this. That's set. Good. Okay. Hold it out there. Now let's grab those weights. Keeping your chin above your heart. Very important. And now let's do overhead presses. Great. What you're going to do here is keep your back strong and straight. Notice the back is straight and you're gonna do presses up. Pull down, up, pull down. That's it. Great. Good. Now it's time to tone to strengthen. Good. Working on the muscles, all while you're still keeping the metabolism going by working a little more cardio.
    Doing work in the legs. That's it. Good. Take a breather. Inhale and exhale. We got two more. That's it. Last one. Now we hold it right here and we do pull downs. Good. Then pull down. That's it. Back is straight. Pull it down. Good. That's great. That's it. Strong upper body. Beautiful. You got it. Good. Two more. Last one. Okay. Put those weights on down and a little more cardio. You just can't stop. Okay. Just keep it moving. You got it. And let's go all the way up and back. Lift and down. Notice my arms to keep moving. That's what's important here. Yes. To get stamina, to really improve your heart health. Good. That's it. Also, it helps with your metabolism, do 10 minutes. Really boost that metabolism and your mood and your spirits. Stay positive. Be optimistic. That helps the heart too. Last one.
    Okay. To the other side. It's a reach and to touch. I really want you to reach all the way up. Stretch the body. Stretch and release. You can do it. Good. That's it. That's it. Beautiful. Okay. Just lift the legs down. Just lift one leg. Okay. Now make sure when you're doing that leg, it lifts out to the side. That way you work on the outer thighs too. Wonderful. Out to the side. Last set on the side. Great. Okay. The other side. Remember to lift the leg out and out. You got it. Home workouts are the best. That's what I've been doing for 40 years, you guys. And they work in the privacy of your own home. That's what I love about it. We got two more of these. Last one. Okay. Let's get the weights for the last time. Keep your head above the heart.
    That's it. And let's work a little bit of shoulders, just like that. Here and left. Good. Thinking about very good posture. All you're doing is switching your arms or we're working on this. Sexy arms for shoulder strength. That's it. But notice I only go chest tie. Very important to protect those joints still work on the muscles. Beautiful. That's it. Keeping good muscle strength really helps. That's great. We got two more. Last one. Okay. Now I want you to do a little bit of a chest fly and a backline. So it's a back fly and a chest fly. Try to lift and press and lift the back. Your goal is to squeeze your shoulder blades behind you. That's it. Good. Just lift it stomach. Is it back is strong too. Almost like you're hugging a giant beach ball. There you go. Good. Last one, tap it out.
    Okay. Place your weights down and take a deep breath. Inhale, stretch the body and exhale out. Stretch the hamstring and do the other side. Stretch the body. Oh, my favorite part. Such a legs, chest tied. And stretch your hamstring. That's it. And let's all take a deep breath together. Bring in the oxygen. You did such a fabulous workout. And let it all go. Give yourself a big hand. You did great. Thanks for working out with me. Woo. If you love this workout, I have so much [email protected]. Try my free trial that you get to do all kinds of different workouts and recipes, eating plans. You will love it. All you have to do is visit DeniseAustin.com. Sign up for your free trial now.