If I wanted to boost heart health I’d do this five-minute cardio circuit as often as possible

Cardio exercise is an important part of any fitness program because it strengthens the heart and lungs, and aides weight loss. When you improve your cardiovascular fitness, oxygen is delivered more efficiently around the body and this can significantly reduce the risk of chronic diseases such as heart disease, diabetes and high blood pressure.

The high-energy cardio workout below has been created by Move The Gap, a collective of four women’s health experts and fitness trainers, including Fit&Well favorite Kate Rowe-Ham. It involves four moves and only takes five to 10 minutes, or you could do multiple rounds—I recommend three—to turn it into a longer training session.

Rowe-Ham, who also runs the Own Your Menopause app, told me: “Incorporating regular cardiovascular exercise is vital for maintaining heart health, especially as we age. As we grow older, our cardiovascular system undergoes natural changes, such as the heart muscle becoming less efficient and arteries stiffening, which can lead to increased blood pressure.

“Engaging in regular cardiovascular activity helps counteract these effects by strengthening the heart, improving circulation, and reducing the risk of heart disease and stroke. Additionally, it aids in maintaining a healthy weight, managing stress and enhancing overall quality of life.”

How to do Move The Gap’s workout

How cardio benefits health

Regular cardio, also known as aerobic exercise, is one of the best things you can do for your health. In the short term it can help control appetite, and improve sleep and mood. In the long term, it reduces the risk of heart disease, stroke, dementia, depression, diabetes and many cancers.

Cardio challenges the cardiovascular system by increasing the heart rate and stroke volume (the amount of blood pumped out of the heart with each beat) leading to a higher cardiac output—basically, more blood gets pumped around the body to deliver oxygen to the muscles during exercise. This process strengthens the heart and lungs, helping them function more efficiently.

How much cardio should we be doing a week?

“It’s recommended that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week,” says Rowe-Ham, “such as brisk walking or cycling.

“Alternatively, do 75 minutes of vigorous-intensity activity, like running or swimming. It’s also beneficial to include activities that improve strength, balance and flexibility at least two days a week. Even light activities and reducing sedentary time contribute positively to health.

“Many effective cardiovascular exercises require no equipment such as brisk walking, dancing or home aerobic routines that can elevate your heart rate sufficiently. A recent study by scientists from Northeastern University in Boston suggests that dancing for just 20 minutes a day can help people meet their weekly exercise targets, highlighting that enjoyable activities can be both fun and beneficial.”

New to exercise? Try Rowe-Ham’s tips for starting a fitness regime

Start slowly: If you’re new to exercise or returning after a hiatus, begin with low-intensity activities, and gradually increase the intensity and duration.

Listen to your body: Pay attention to how you feel during and after exercise. It’s normal to experience some muscle soreness, but persistent pain or discomfort should be addressed by consulting a healthcare professional.

Stay consistent: Exercising regularly always trumps occasional workouts, no matter how hard you work in the once-in-a-while session. Incorporate physical activity into your daily routine to establish and maintain the habit. Exercising with friends or groups offers encouragement and can help you stick to an active lifestyle.