Move · Videos · Cardio · 30 min

30-Minute Standing Cardio and Isometric Holds for High Blood Pressure

30-Minute Standing Cardio and Isometric Holds for High Blood Pressure — video by Exercise For Health Play · 29:31

Video by Exercise For Health on YouTube · Open on YouTube

Richard, a UK exercise specialist qualified in cardiac rehab, leads a no-floor session made for people with high blood pressure: a 6-minute warm-up, six rounds of a one-minute cardio move then a 40-second hold, and a cool-down stretch. If you have a heart condition, check with your doctor first.

  • 30 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forHealthy ageingHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: walk on the spot, then knee lifts with toe taps to the front, side and back, and a brisk march. 1:21
  2. Warm-up moves: shoulder rolls, reach-across twists, heel flicks, twisting knee raises, heel digs, rock climbers. 3:17
  3. Side leg raises with arms overhead for a minute, then the ski-jumper hold, bottom back, breathing steadily. 6:59
  4. Mountain climbers with hands on a chair or sofa, body straight, then a plank hold on the support. 9:28
  5. Side-step squats with a front arm raise, then a side plank on your left side against the support. 12:02
  6. Reverse lunges with a curl action, going less deep if your knees are sore, then a right-side plank. 14:31
  7. Knee raises with the arms sweeping up and over, then a tabletop hold with the hips lifted. 17:03
  8. Punch, hook, uppercut and kick combination, then a horse-stance hold with knees pushed out over the toes. 19:34
  9. Cool-down: a gentle walk, side step touches, hip sways and circles, and easy twists. 22:18
  10. Stretches: upper back, chest, triceps, hamstring and calf, then quads, each side. 25:13

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep breathing steadily through every static hold
  • Pick a pace you can keep for the whole minute, and march on the spot if you need a breather
  • In the ski-jumper hold, push the bottom back so the lower back stays flat

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadplank, side planks, reverse tabletop on a sofa
  • Hips takes loadski-jumper and horse stance holds, squats, lunges
  • Knees takes loadside-step squats, reverse lunges, horse stance hold
  • Elbows movesforearm plank and side planks on the support
  • Wrists & hands movesmountain climbers and tabletop with hands on support
  • Lower back movesski-jumper hip-hinge hold, gentle twists
  • Ankles & feet movesmarching, side steps, toe taps
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.

Easier option from the coach: Less deep squats and lunges for sore knees; march on the spot to recover

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Exercise For Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety