Move · Videos · Cardio · 28 min

Cardiac Rehab Home Program: Intervals with Seated Options

Cardiac Rehab Home Program: Intervals with Seated Options — video by NewYork-Presbyterian Hospital Play · 27:38

Video by NewYork-Presbyterian Hospital on YouTube · Open on YouTube

A hospital Phase 2 cardiac rehab programme for people with heart conditions: nine rounds of 30-second aerobic moves paired with 10-rep strength moves, using a chair and 1 to 2 lb weights, with seated options. Effort target is 'somewhat hard' (13 to 15). Follow your own rehab team's advice.

  • 28 min
  • Beginner
  • Low impact (no jumping)
  • chair, dumbbells

Good forHealthy ageingHeart health

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Step by step 11

Tap a time to watch that step in the video.

  1. Warm-up: seated shoulder rolls backwards, then stand and march on the spot. 3:26
  2. Interval 1: side jacks for 30 seconds, 10 bicep curls, then side jacks again; sit and tap out if needed. 3:57
  3. Interval 2: modified grapevine, stepping behind, then 10 overhead presses and the grapevine again. 5:59
  4. Interval 3: arm and knee ups for 30 seconds, 10 saw rows, then arm and knee ups again. 8:21
  5. Interval 4: arm swing step-outs, 10 sit-to-stands without using your arms, then step-outs again. 11:00
  6. Interval 5: side lunge and reach, 10 seated knee extensions each leg, then side lunges again. 13:27
  7. Interval 6: wide squats pulling your arms up to chest height, 10 knee raises, then the squat pulls again. 16:08
  8. Interval 7: step forward and press, 10 small hip extensions holding on, then step and press again. 18:47
  9. Interval 8: reverse lunges pulling your arms back, 10 side leg raises each side, then the lunges again. 21:22
  10. Interval 9: quarter squats lifting your arms to shoulder height, 10 calf raises holding on, then squats again. 23:53
  11. Cool-down: seated hamstring stretch for 20 seconds each leg, then a standing calf stretch for 30 seconds. 25:38

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

Form cues from the coach

  • Aim for 'somewhat hard' (13 to 15 on the Borg scale), no harder
  • Start with 1 to 2 pounds; more is not always better
  • Stop and call your doctor if you feel dizzy, have chest pain or unusual breathlessness

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadoverhead press, arm raises, high pulls, rows
  • Elbows takes loadcurls, presses and pulls with 1-2 lb weights
  • Hips takes loadsumo squats, lunges, sit-to-stands, leg raises
  • Knees takes loadsit-to-stands, quarter squats, side and reverse lunges
  • Wrists & hands movesholding light weights
  • Upper back movesarm pulls and rows
  • Lower back movessumo squat with high pull, seated rows
  • Ankles & feet movesmarching, grapevine, heel raises

Easier option from the coach: Seated or smaller-arm option shown for nearly every move; fewer reps if form slips

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 NewYork-Presbyterian Hospital; 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