Seven Exercises so your heart will go on
Now for the good stuff!
If you’re intimidated by exercises that pump up your heart and turn you red in the face or, if you’re looking to add more spice to your tried and true routine, we’ve got you covered. Here’s a breakdown of seven exercises and sequences with modifications and songs that will motivate you to push through the blood, sweat and tears.
1. Rowing + Galantis
The Exercise: Rowing Machine for 3:30-5:00 minutes
The Song: “Runaway (U & I)” by Galantis | 3:47
BPM Range: 120-180
Get your body warm and your spirits amped with this dynamic duo. Trade out rowing for the dynamic bike or Jacob’s ladder to keep it a short burst, low impact full body and cardio-centric warmup before the rest of your workout.
2. Squats with Bieber
The Exercise: Jump Squats for ~3:30 minutes
The Song: “Let Me Love You” by Justin Bieber + DJ Snake | 3:26
BPM Range: 100-105
Doing jump squats to a whole song without breaks could send anyone into cardiac arrest. Instead of stopping movement altogether, add in traditional squats and squat pulses to feel the burn. If you’re counting to the music try your jumps and traditional squats in two counts and pulses on the beat.
A sequence could be: two count squats 20 times, pulse for 20 beats, 10 jump squats, and repeat until the end of the song.
3. A Date with the Rink
The Exercise: Ice Skaters for ~3:30 minutes
The Song: “Trust Nobody” by Cashmere Cat, featuring Selena Gomez | 3:36
What’s more romantic than ice skating? Another high intensity interval training exercise called ice skaters, of course. On top of making your heart work overtime, this exercise attacks your glutei and muscles around your hips.
Sequence + Modification: 20 alternating ice skaters, ice skaters with a touchdown + 20 pulses on each side. If you’re having trouble balancing on one leg, place the free foot on the ground below where it would be held. For a heart break, pulse to the beat in that low-end crossed position.
4. I Need Your Plank
The Exercise: Walk the Plank Sequence for 3-4 minutes
The Song: “I Need Your Love” by Calvin Harris, feat. Ellie Goulding | 3:55
BPM Range: 70-120
This pair gets to the core of what your heart needs.
Sequence: 10 walk the planks starting with the right arm, 10 walk the planks starting with the left arm, 30-second isometric hold [lift one leg for an added challenge], 15-seconds of mountain climbers [running in place in plank], and repeat.
5. Heartbeat Swings
The Exercise: Kettlebell Swings for 3-3:30 minutes
The Song: “Heartbeats” by The Knife | 3:52
BPM Range: slow and steady
When you add weight, focus on form over speed to prevent injury. If you can’t last the whole song, take your standard strength training rest. Keep the weight lower for this one to focus more on the cardio workout.
6. Give Me Your Side Step
The Exercise: Side Steps with Resistance Band for ~3:30 minutes
The Song: “Give Me Your Love” by Sigala | 3:26
BPM Range: 60-65 + double time 100-120
Get ready to feel the burn with this couple.
Sequence + Modification: Start with 8 side steps to the right, then 8 to the left, bring it down to 4 and 4, 2 and 2, and 1 and 1, take a squat pulse for a quick break before repeating the pattern. Resistance band placement can be above the knees, below the knees, at the ankles, or around the pads of your feet.
7. Lunges to Lean On
The Exercise: Lunge Switches for 3-3:30 minutes
The Song: “Lean On” by Major Lazer | 2:57
BPM Range: 80-90
Lean on this lunge exercise to stabilize your hips and give you heart burn. Throw in some lunge pulses.
8. Throwback Cool down
You did it!
Make sure to add a cool-down stretch and, or foam roll post-workout to prevent soreness and injury. Happy Valentine’s Day and National Heart Month from HCI!