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# Lauren Walker: Phase 4 Cardiac Rehabilitation

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## Posts
- [Better Balance – 100% Balance Exercises](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/better-balance/better-balance-100-balance-exercises/): Have a chair or something you can use as a support next to you for this class. If you want to challenge your balance even more then do not wear shoes or stand on an uneven surface like a cushion.
- [Slow & Fast – 2xCV & 2xResistance](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/slow-fast-2xcv-2xresistance/): This is a more moderate-to-high intensity class but you can adapt it to a slower pace if you are confident to do so independently.
- [45-Minute Class – Focus On Neutral](https://www.cardiaclauren.co.uk/pilates/45-minute-classes/45-minute-class-focus-on-neutral/): This class is all about you focusing on maintaining your neutral, especially when performing the supine exercises.
- [30-Minute Non-Stop Circuit – Combine & Workout](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/30-minute-non-stop-circuit-combine-workout/): This is a fast class as you will only spend 45 seconds at each exercise before immediately moving on to the next exercise. Within those 45 seconds, you need to combine two exercises together so be prepared to work on your coordination as well!
- [Resistance – Push Or Pull](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/resistance-push-or-pull/): In order to feel some resistance in this class you need a resistance band, a tie, a piece of rope or something similar that is at least 1.5-2 metres long (especially if you are tall). You will also need a chair and your heaviest weights.
- [Circles – Every Move Is Circular](https://www.cardiaclauren.co.uk/pilates/themed/circles-every-move-is-circular/): Every move is circular, whether it be a full circle, quarter or half. Adapt any movements to straight forwards and back if any joints or muscles are irritated by continuous circular movements.
- [Circuit – Sides, Balance & Control](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/circuit/circuit-sides-balance-control/): There is a second video below which shows each version of the exercise (easy, medium or hard) so if you want to have a clearer idea of which version you wish to perform during the class watch that first.
- [Cardiac Rehab Cool-Down: Why It Matters (Phase 4 Exercise Guide)](https://www.cardiaclauren.co.uk/blogs/cl-blog/cardiac-rehab-cool-down-why-it-matters-phase-4-exercise-guide/): Discover why every Cardiac Lauren class finishes with a structured cool-down and how it helps your body recover safely after exercise.
- [Cardiac Rehab Warm-Up: What to Expect (Phase 4 Exercise Guide)](https://www.cardiaclauren.co.uk/blogs/cl-blog/cardiac-rehab-warm-up-what-to-expect-phase-4-exercise-guide/): Learn why warming up properly is one of the most important parts of exercising safely after a heart attack, heart surgery or with a heart condition.
- [How Cardiac Lauren Works: Online Phase 4 Cardiac Rehabilitation Classes](https://www.cardiaclauren.co.uk/blogs/cl-blog/how-cardiac-lauren-works-online-phase-4-cardiac-rehabilitation-classes/): Discover how Cardiac Lauren helps you exercise safely, build confidence and stay motivated with expert-led online cardiac rehabilitation classes.
- [All Intensity Levels – Work Your Way Through The Exercises](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/all-intensity-levels-work-your-way-through-the-exercises/): There are 14 exercises in this class with a few balance & stability exercises added at the end. We aim to exercise for 1 minute 15 seconds for each one, but there are some where I reduce the time down to 1 minute. With only a 15-second break in between each exercise we manage to keep our heart rate up throughout the class and I aim to get you exercising between RPE 12-14.
- [General Pilates Class – Non-Stop](https://www.cardiaclauren.co.uk/pilates/general/general-pilates-class-non-stop/): This is not a long class but you will not stop throughout so it feels like a full hour. Each move flows into the next, or with very little rest in between them. I work at a medium pace and ensure I reach the full stretch or extension of the arms and legs. Do fewer repetitions if I perform too many for you.
- [Low-Intensity – Improve Your Stamina](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/low-intensity/low-intensity-improve-your-stamina/): The selection of exercises in this class will make you feel breathless in order to help improve your stamina. You will be working at RPE 13, so slightly short of breath but still able to talk and keep exercising.
- [High Intensity Non-Stop – Big Movements](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/high-intensity/high-intensity-non-stop-big-movements/): High Intensity Non-Stop - Big Movements
- [2 Slow & 4 Fast – A Good Workout](https://www.cardiaclauren.co.uk/pilates/themed/2-slow-4-fast-a-good-workout/): You will be in standing, supine and side lying today.
- [Seated – Arm Workout + Legs](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/seated/seated-arm-workout-legs/): You will be seated for the whole class (unless you choose the high-intensity version of the last exercise) and need to have your weights nearby. Please ensure your chair is stable and not going to move.
- [3 & Repeat – Specific Sections](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/3-repeat-specific-sections/): 3 & Repeat - Specific Sections
- [Pilates Intervals – Targeting The Legs](https://www.cardiaclauren.co.uk/pilates/intervals/pilates-intervals-targeting-the-legs/): Working with the pattern of 60 seconds exercise & 30 seconds rest you will do a number of exercises during this class. I target your legs quite a bit and you will feel your stomach muscles have worked at the end of the class.
- [All Intensity Levels – Let’s Move](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/all-intensity-levels-lets-move/): All Intensity Levels - Let's Move
- [Pyramid – Work Your Way Up Then Back Down](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/pyramid-work-your-way-up-then-back-down/): There are two pyramids in this class and you can do the second one seated if you prefer. I hold a weight for the whole of the second pyramid so you can do the same, hold it for some exercises and not others, or even make the first pyramid harder by holding a weight.
- [Sides – Your Right Then Your Left](https://www.cardiaclauren.co.uk/pilates/themed/sides-your-right-then-your-left/): You will work one side and then the other during this class so you can focus on how the movements feel if there is a difference in strength or mobility in your muscles and joints on one side than the other.
- [Wake-Up Wednesday – Easy Exercise](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/stretch-mobilise/wake-up-wednesday-easy-exercise/): This is a class where you will mobilise, warm up your joints and move your body using the exercises you are used to doing but in a movement way rather than to get breathless, hot and sweaty.
- [Non-Stop Exercise – Aim for RPE 13](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/non-stop-classes/non-stop-exercise-aim-for-rpe-13/): Focus on performing the exercises at an intensity that you can sustain and know you can keep going whilst holding a conversation - RPE 13.
- [General Pilates Class – Medium Pace](https://www.cardiaclauren.co.uk/pilates/general/general-class-medium-pace/): I encourage you to listen to your body and focus on engaging your abdominal muscles whilst maintaining neutral. If you need to do fewer repetitions of the abdominal exercises then please do.
- [Combinations – Moving & Thinking](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/combinations-moving-thinking/): There are 10 combinations in this class that will get your whole body moving, and since some are harder than others, your brain too.
- [Rolling Repeats – Keep Moving](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/non-stop-classes/rolling-repeats-keep-moving/): Rolling Repeats - Keep Moving
- [Small Hand Weights – Added Resistance](https://www.cardiaclauren.co.uk/pilates/themed/small-hand-weights-added-resistance/): You will need light hand weights for this class. I am using 1kg weights that are the heaviest that you want, but you can use a bottle of water or cans from your kitchen.
- [20/30 Reps – Combine Exercises](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/20-30-reps-combine-exercises/): 20/30 Reps - Combine Exercises
- [Post Walk Workout – With A Step Or Laundry Basket!](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/post-walk-workout-with-a-step-or-laundry-basket/): Prepare your room for the class (watch the first part of the video), go out for a walk to warm up and then come straight back home and start the class. Whilst out walking increase your pace and use your arms so you get nice and warm.
- [Combinations – Strong Transversus Needed](https://www.cardiaclauren.co.uk/pilates/themed/combinations-strong-transversus-needed/): This class concentrates on linking a number of moves together. In standing, all 4's and side lying, the biggest challenge will be balancing (so have something near to hold onto when standing if you need it).
- [All Intensity Levels – Repeats & Sides](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/all-intensity-levels-repeats-sides/): This is a shorter length class as there are only 7 stations to complete. You will spend 1 minute 30 seconds at each station and perform the two exercises within each station with the theme '4&4'. This may mean you do 4 of one exercise and 4 of the other or 4 on one side and then 4 on the other.
- [30-Minute Non-Stop – Stamina](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/mini-classes/30-minute-non-stop-stamina/): The music is fast so I demonstrate the half-speed and full-speed options, or you can work at your own pace.
- [30-Minutes – Medium Pace & Lots of Content](https://www.cardiaclauren.co.uk/pilates/30-minute-classes/30-minutes-medium-pace-lots-of-content/): Just because it is shorter than normal, do not think it is easier!
- [Mix-It-Up – Heart, Muscles, Balance & Relax](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/mix-it-up-heart-muscles-balance-relax/): This class has a mini-cardiovascular workout where you can take a break between each exercise or make it a non-stop section.
- [Stretch – Standing, Seated & Supine](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/stretch-mobilise/stretch-standing-seated-supine/): This is not an exercise class, so wear appropriate clothing to keep you warm. You need a chair and a mat (if you can get down onto the floor). There are seated pop-up adaptations of the supine stretches if you do not want to lie down (please perform them at the speed of the exercises demonstrated on the floor).
- [Creative Chair Pilates](https://www.cardiaclauren.co.uk/pilates/themed/creative-chair-pilates/): You only need a chair for this class and we spend the whole video using it. Please make sure the chair is secure and will not slip whilst using it.
- [Muscular Endurance – A Leg & Arm Workout](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/muscular-endurance-a-leg-arm-workout/): Muscular Endurance - A Leg & Arm Workout
- [All Intensity Levels – Low, Moderate & High Intensity Versions](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/all-intensity-levels-low-moderate-high-intensity-versions/): Each exercise lasts for 1 minute and 30 seconds and there is a 30-second break between each one. You will need your selection of weights and possibly a chair for balance.
- [General Pilates Class – Perform Slowly](https://www.cardiaclauren.co.uk/pilates/general/general-pilates-class-perform-slowly/): There is quiet relaxing music in the background without a beat so use it as a tool to help you relax and focus on your body and each Pilates move.
- [Mini-Pyramids – 2 x CV & 2 x Resistance](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/mini-pyramids-2-x-cv-2-x-resistance/): There are four mini-pyramids consisting of just three exercises each in this class. They are cardiovascular-based, then resistance, then back to cardiovascular and finishing with resistance.
- [3 & Repeat – A Longer Workout](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/3-repeat-a-longer-workout/): There are five sections in this class and you will spend either 45 seconds or 1 minute at each exercise. Try your best to make each section as non-stop as you can so you can keep your heart rate up and also make it as continuous as you can. I offer extra breaks for those of you who need them.
- [Cardio Pilates – A Challenge For You](https://www.cardiaclauren.co.uk/pilates/themed/cardio-pilates-a-challenge-for-you/): Each exercise in this class is one that you would do in a normal Pilates class but the aim is to do it slightly faster and to link a few moves together so you get your heart rate up and feel that you are also having a cardiovascular workout at the same time.
- [Strength – Heavy Weights](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/strength-heavy-weights/): This class will challenge your arm and shoulder strength as you perform slower and controlled exercises with weights or resistance bands. Good technique and posture are important to ensure you get the most out of the few repetitions that we do per exercise.
- [Non-Stop Exercise – Constantly Move The Legs](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/non-stop-classes/non-stop-exercise-constantly-move-the-legs/): High Intensity Non-Stop - Constantly Moving is similar
- [45-Minute Class – With Supine Combinations](https://www.cardiaclauren.co.uk/pilates/45-minute-classes/45-minute-class-with-supine-combinations/): You will start this class in standing mobilising all of your joints and having a good stretch before moving down to the floor in a supine position.
- [Wake Up Wednesday – Mobilise, Move & Stretch](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/seated/wake-up-wednesday-mobilise-move-stretch/): This is a relaxing class where I start seated and then stand for the movement section (you can be standing throughout).
- [High Intensity – Push Yourself](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/high-intensity/high-intensity-push-yourself/): This class is only suitable if you are happy to work at RPE 13-14 throughout, do faster movements than normal and be prepared to jump/hop or bend your knees more than normal. If you normally work at a moderate intensity and are confident to modify the exercises to an easier level then please join in.
- [General Pilates Class – The Normal Format](https://www.cardiaclauren.co.uk/pilates/general/general-pilates-class-the-normal-format/): This class follows the old class format where you will do a standing section to mobilise and stretch your joints with a little bit of balancing to challenge you, then you will do exercises in supine, side and all fours (with the dart added in there too).
- [Video Chat #13 – Cold Water Immersion](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/video-chats/video-chat-13-cold-water-immersion/): I've put together some slides by Dr Helen Massey, who did a presentation at the Cardiac Rehab study day this year about cold water immersion and cold showers, and how they affect our bodies.
- [Seated – Pyramid With 6 Exercises](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/seated/seated-pyramid-with-6-exercises/): I hold my medium weights for the whole class, but this is optional, and you can perform everything standing if you would prefer. If you want to do a longer warm-up, go for a walk or do a Walkfit class first.
- [All Intensity Levels – Choose Your Intensity Level](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/all-intensity-levels-choose-your-intensity-level/): Most cardiovascular exercises are performed for 2 minutes and resistance for 1 minute. I call out time checks throughout so if you need to stop sooner you can.
- [2 Slow & 4 Fast – No Music](https://www.cardiaclauren.co.uk/pilates/themed/2-slow-4-fast-no-music/): I do not use any music in this video, and try and distinguish between the slow and fast movements so you have to concentrate on maintaining neutral and control for both versions.
- [Rolling Repeats – Cardio Workout](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/non-stop-classes/rolling-repeats-cardio-workout/): This class consists of 8 exercises which are performed for 30 seconds each and as exercises 1,2&3, then 2,3&4, then 2,4&5 etc. This is repeated twice but if you need to stop after the first round, then skip to the cool-down which starts at 34:10. It is fully non-stop so there are no drink breaks in the 24 minutes of exercise, so have a break whenever you need to.
- [20/30 Reps – Sides](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/20-30-reps-sides-2/): To mix up the format of this class you will have the option to copy me and perform each exercise on one side before changing to the other. Some exercises will be harder to do like this, so if it is too much of a challenge then go back to alternate sides like we would normally do.
- [30-Minutes – Flowing Moves & Chill Out](https://www.cardiaclauren.co.uk/pilates/30-minute-classes/30-minutes-flowing-moves-chill-out/): This 30-minute class is all about making each of the movements flow. It is a really relaxing/chilled-out session so no fast movements or packed with content so you should feel really good after the class.
- [Circuit – Think & Link!](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/circuit/circuit-think-link/): Circuit - Think & Link!
- [Low-Intensity – Get You Moving](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/low-intensity/low-intensity-get-you-moving/): There are 10 exercises in this class which can be performed standing or seated. You are aiming to exercise between RPE 11 & 13 so if you are nearer RPE 11 then choose a harder version of the exercise to move towards RPE 13.
- [Pilates Intervals – Both Easy & Hard Exercises](https://www.cardiaclauren.co.uk/pilates/intervals/pilates-intervals-both-easy-hard-exercises/): 60 seconds of exercise and 30 seconds of rest. You will be doing Pilates exercises following the 60:30 ratio throughout the session.
- [Mini-Seated – Non-Stop Exercises](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/mini-classes/mini-seated-non-stop-exercises/): This is a great class to get you moving and feeling like you have done a cardio workout in under 30 minutes. It is a great way to introduce seated participants to the non-stop format as well.
- [Resistance Band – Mainly Arms](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/resistance-band-mainly-arms/): If you have a selection of strengths of resistance bands have all available to use. If you only have one you, can do all the exercises with just one. If you do not have any then use your hand weights instead.
- [Cardio Pilates – Heart Pumping Moves](https://www.cardiaclauren.co.uk/pilates/cardio-express-pilates/cardio-pilates-heart-pumping-moves/): Another class to increase your heart rate and feel like you are exercising but you are actually doing Pilates.
- [Mini-Pyramids – Two Mixed Pyramids](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/mini-pyramids-two-mixed-pyramids/): I hold my medium weights throughout the whole class so you can either do the same or have your weights close by so you can pick them up and put them down as quickly as you can.
- [Circuit – Base Exercises & Extras](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/circuit/circuit-base-exercises-extras/): There are five base exercises in this class - Heel Digs, Side Touches, Hamstring Curls, Squats and Touchbacks.
- [45-Minutes – Just Like A General Class](https://www.cardiaclauren.co.uk/pilates/45-minute-classes/45-minutes-just-like-a-general-class/): This class has the feel of a general Pilates class with a couple of exercises linked together to form a combination at times. Complete as many repetitions of the exercises as you feel is right for you as there are some exercises that I demonstrate for longer for those of you who would like to challenge yourselves.
- [Slow & Fast – 10 Exercises Repeated](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/slow-fast-10-exercises-repeated/): Each exercise lasts for 1 minute and we will perform everything slowly for the first circuit and then fast on the second.
- [Seated – A Normal Class, Just Seated Instead](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/seated-a-normal-class-just-seated-instead/): I demonstrate all the exercises on the chair but you can do the whole class standing if you would prefer. You will need your selection of weights nearby as we use them throughout the class.
- [Combinations – In All Base Positions](https://www.cardiaclauren.co.uk/pilates/themed/combinations-in-all-base-positions/): You will be linking a number of moves together to form combinations in this class. Standing combinations are longer and they are performed in a slow manner so you have time to get used to each move and link it to the next one.
- [Non-Stop Exercise – Keep On Moving](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/non-stop-classes/non-stop-exercise-keep-on-moving/): Apart from the mobilisation and stretches at the beginning your feet will not stop moving until the leg stretches at the end of this class. I use music that you can sing along to and I try and work with the beat but if it is too fast do the half-speed version or just move at your own pace.
- [Post-Walk Workout – Reps & Sets](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/post-walk-workout-reps-sets/): Prepare your room for the class with access to your weights and the arm exercises can be performed seated if you prefer.
- [General Pilates Class – Move & Be Calm](https://www.cardiaclauren.co.uk/pilates/general/general-pilates-class-move-be-calm/): With some relaxing piano music in the background, this general Pilates class will mobilise and stretch the joints and muscles in a lovely calm way.
- [All Intensity Levels – Feel The Muscles](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/all-intensity-levels-feel-the-muscles/): Work your way through the 12 exercises in this class. Some exercises are performed for 1 minute, others for 1 minute 30 seconds or 2 minutes. Each exercise has a lower, moderate and higher-intensity version, so you can choose which one to follow per exercise.
- [Wake-Up Wednesday – Mobilise, Balance & Move](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/stretch-mobilise/wake-up-wednesday-mobilise-balance-move/): This is a relaxing class that focuses on getting the joints and muscles moving rather than working them hard.
- [Pilates Intervals – Lots Of Pilates Exercises](https://www.cardiaclauren.co.uk/pilates/intervals/pilates-intervals-lots-of-pilates-exercises/): This Pilates Intervals class is 60 seconds of exercise and 30 seconds rest. The music is set up to tell you when to start the exercise, when you are halfway through and when you are at the 60 seconds.
- [High Intensity – High Heart Rate](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/high-intensity/high-intensity-high-heart-rate/): Bounce, hop, bend your knees & jump away in this class! Expect to find yourself around RPE 13 & 14 all the way through as they are almost all cardiovascular exercises that will increase your heart and breathing rates.
- [All Intensity Levels – Semi-Link Two Together](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/all-intensity-levels-semi-link-two-together/): You will complete one exercise for 45 seconds, a second for 45 seconds, have a 15-second break, then repeat the first and second exercises for 30 seconds each and then have another 15-second break. From here you will move on to another two exercises.
- [General Pilates Class – Standard Pilates Moves](https://www.cardiaclauren.co.uk/pilates/general/general-pilates-class-standard-pilates-moves/): In this class you will complete many of the standard Pilates moves that we do on a regular basis. It means you will get to move your limbs, joints and stretch your muscles in all different directions so your whole body feels like it has woken up.
- [Non-Stop Exercise – Making It Interesting](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/non-stop-classes/non-stop-exercise-making-it-interesting/): This class takes the main exercises that we do regularly and changes the way in which you perform them, e.g. changing the arm placement or doing repeats. There are no breaks between the exercises, so it is completely non-stop.
- [20/30 Reps – 2 CV Then 2 Resistance](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/20-30-reps-2-cv-then-2-resistance/): With a slight change to the normal format of this class, you will do 2 cardiovascular exercises and then 2 resistance (mainly upper body) rather than alternate exercises. This means you will be out of breath for a little bit longer than normal and also feel like your arm muscles are working harder.
- [Cardio Pilates – Raise Your Heart Rate](https://www.cardiaclauren.co.uk/pilates/cardio-express-pilates/cardio-pilates-raise-your-heart-rate/): Control, balance, core engagement and good technique are important for all the exercises, especially as we are doing them faster than normal. Remember to breathe too and perform as many repetitions as you can.
- [Low-To-Moderate Intensity – Better Stamina](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/low-intensity/low-to-moderate-intensity-better-stamina/): You will be performing the exercises for a longer period of time in this class to help improve your stamina. I will be getting you to measure your effort on the RPE scale throughout each exercise so you can adjust the intensity if you need to.
- [Circuit – Get Your Heart Rate Up!](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/circuit/circuit-get-your-heart-rate-up/): The circuit is made up of 10 exercises which are a mix of arms and legs and you will repeat the circuit just once more. You will stay at each exercise for 45 seconds with a 15-second break so it will feel slightly more fast-paced than normal.
- [Using A Rolled Towel – A Challenge!](https://www.cardiaclauren.co.uk/pilates/themed/using-a-rolled-towel-a-challenge/): If you are able to have access to a rolled towel or cushion for this class you will be able to test your balance and make lots of smaller muscles in your body work throughout the class. You can still complete the class without using either of these pieces of equipment as well.
- [Muscular Endurance – Repeat & Control](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/strength-stamina/muscular-endurance-repeat-control/): This class focuses on working the same muscle groups to build up their endurance. Perform each of the exercises in a slow and controlled way to get the most out of each one.
- [Combinations – Link Two Exercises Together](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/combinations-link-two-exercises-together/): You will work through 10 combinations in this class that link two exercises together.
- [Control – Focus on Preparation & Neutral](https://www.cardiaclauren.co.uk/pilates/themed/control-focus-on-preparation-neutral/): I do everything reasonably slowly but this is because I am trying to think about everything, so this does not mean you also need to go as slow as me.
- [High Intensity – Mainly Cardiovascular](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/high-intensity/high-intensity-mainly-cardiovascular/): You will be hopping, jumping and bouncing throughout this class as we are working on our cardiovascular fitness. We will reach RPE 14-15 at times and then have a break afterwards to recover our heart rates.
- [Cardiac Rehab Week. Why Cardiac Rehabilitation Matters More Than Ever – 8 to 14 February 2026](https://www.cardiaclauren.co.uk/blogs/cl-blog/cardiac-rehab-week-2026/): Cardiac Rehab Week is the perfect time to take one small step that supports your heart. Try a gentle walk. Join Cardiac Lauren, do your First Class, and choose from a library or follow the monthly timetable. Choose one habit that makes your heart feel looked after.
- [Video Chat #12 – General Q&A – including navigating the website](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/video-chats/video-chat-12-general-qa-including-navigating-the-website/): Meeting summary (via AI note-taking)
- [Seated – Or Not!](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/all-intensity-levels/seated-or-not/): This class can be performed standing for all or some of the class if you prefer. There are four sections and you can join in with some or all of them. Complete the warm-up as normal, choose which section(s) you want to do, and then ensure you finish with the cool-down. The details of when each one starts are below so if you want to skip to a different section you can.
- [30-Minute Circuit – Non-Stop Or Not](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/mini-classes/30-minute-circuit-non-stop-or-not/): Each exercise lasts for 45 seconds and will be completely non-stop unless you choose to have a break when I call out 30 seconds during each one. I perform the exercises quickly, so ensure you work at the correct pace for you, but remember to challenge yourself slightly and work at RPE 13.
- [Balance & Mobilise – Feel Good](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/better-balance/balance-mobilise-feel-good/): This class mixes the mobilisation of the joints with balance-related exercises. You may need a chair nearby to use as a balance aid, but try your best to correct your wobbles yourself as that is where you will build up the strength in your feet and ankles.
- [New Year New You. A Heart Healthy Start to 2026](https://www.cardiaclauren.co.uk/blogs/cl-blog/new-year-new-start-healthy/): New Year, New You
- [Low-To-Moderate Intensity – Upper & Lower Body](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/low-intensity/low-to-moderate-intensity-upper-lower-body/): Alternating between a cardiovascular and resistance exercise, you will work through 12 exercises spending 1 minute 15 seconds at each one (I call out 1 minute if you need a longer break).
- [Mini-Slow & Fast – Multitasking!](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/mini-classes/mini-slow-fast-multitasking/): Use your weights and resistance bands, if available, especially during the slow circuit. I use different weights and bands in the faster circuit,
- [HIIT 5](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/high-intensity/hiit-5/): This follows the 1-minute on and 1-minute rest format, with 10 exercises in total. Adjust your version of the exercises if you cannot jump or bounce.
- [Festive Mocktails to Keep Your Heart Happy This Christmas](https://www.cardiaclauren.co.uk/blogs/diet/festive-mocktails-for-heart/): It can feel as though everything revolves around alcohol once December arrives. The good news is that your glass can still feel special without a single drop of alcohol in it. Heart-friendly mocktails are packed with flavour, colour and a sense of occasion. They give you all the fun and none of the after effects.
- [Seated – Upper Body + Extras](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/seated/seated-upper-body-extras/): This class is a bit different from normal as you will be working on your posture and technique in a seated position and exercising your muscles rather than getting your heart rate up. You will be seated for the whole class and we concentrate on the upper body first and then move to your legs and add in some abdominal work.
- [Low-To-Moderate Intensity – No Set Timings](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/low-intensity/low-to-moderate-intensity-no-set-timings/): I will demonstrate the low and moderate-intensity versions of each exercise and give you the option to be seated for some of the exercises. Use the chair to help aid your balance if you need it.
- [Low Intensity – A Mini-Class](https://www.cardiaclauren.co.uk/cardiac-rehab-classes/low-intensity/low-intensity-a-mini-class/): This is a great class if you are new to exercise, coming back to exercise or wanting to do a shorter length class. Seated versions of the exercises will pop up on the screen as well.
- [World Heart Day 2025: How Cardiac Rehabilitation Exercise Builds Stronger Hearts and Supports Lasting Recovery](https://www.cardiaclauren.co.uk/blogs/heart-events/world-heart-day-2025/): Every year on 29th September, people across the globe come together for World Heart Day – a campaign led by the World Heart Federation to raise awareness about cardiovascular health. It’s a reminder that our hearts deserve care and attention every single day, whether we’re recovering from a heart condition or simply wanting to stay healthy for the future.

## Pages
- [Frequently Asked Questions](https://www.cardiaclauren.co.uk/frequently-asked-questions/): If you did not complete Phase 3, e.g. you are at risk of a cardiac event, Lauren asks you to complete a medical questionnaire and will respond with information about where to start, and important tips and advice, ensuring it is safe for you.
- [What are the 4 phases of cardiac rehabilitation?](https://www.cardiaclauren.co.uk/cardiac-rehabilitation/4-phases/): The 4 phases of cardiac rehabilitation describe the broad stages people move through after a heart event, diagnosis or procedure, from the early hospital stage through to long term exercise and ongoing support. If you want the wider picture first, see our main page, Cardiac Rehabilitation In The UK.
- [Cardiac Rehabilitation In The UK](https://www.cardiaclauren.co.uk/cardiac-rehabilitation/): Cardiac rehabilitation in the UK explained, what it is, how the phases work, and what to do next if you need structured support.
- [Cardiac Healthy Recipies](https://www.cardiaclauren.co.uk/cardiac-healthy-recipies/): Welcome to our collection of cardiac-friendly recipes, lovingly shared by members of the Cardiac Lauren community. These dishes are designed to support heart health without sacrificing flavour or enjoyment. Whether you're recovering from a cardiac event or simply looking for everyday meals that are good for your heart, you'll find plenty of inspiration here.
- [Walkfit](https://www.cardiaclauren.co.uk/walkfit-start/): https://vimeo.com/999702533/e3f748f264?share=copy Here Are Direct Links To The Latest Walkfit Classes...
- [7 Class Challenge – Start Here](https://www.cardiaclauren.co.uk/start-challenge/): We're thrilled to have you aboard.
- [Face-To-Face Group Classes](https://www.cardiaclauren.co.uk/face-to-face-group-classes/): I have six face-to-face Cardiac Rehabilitation exercise classes each week in Surbiton and Purley, Surrey. They are a mix of circuit-based classes using various equipment and aerobic-based classes where we have a different 'theme' each time.
- [Phase 1 Cardiac Rehab – Hospital Care](https://www.cardiaclauren.co.uk/phase-1-hospital-care/): Phase 1 cardiac rehab refers to the acute stage of the heart condition, and often, it starts from a person’s diagnosis following the heart event. Most cardiac rehabilitation patients will have been admitted to the hospital during Phase 1 – after having had the heart event (more than likely due to a myocardial infarction (heart attack)) which may have been called acute coronary syndrome on the discharge notes. For the full pathway, see our cardiac rehabilitation pillar page.
- [Phase 2 Cardiac Rehab – Outpatient Care](https://www.cardiaclauren.co.uk/phase-2-outpatient-care/): Phase 2 cardiac rehab occurs after Phase 1, outside of the hospital setting. It is when patients who have suffered a heart event are discharged from the hospital, return to the care of their GP (General Practitioner) and are thereby classified as ‘outpatients’. However, people who have had surgery, CABG and valve repair or replacements in particular, will have the district or cardiac specialist nurse attend their homes or have appointments with them, so that any lacerations resulting from surgery can be looked after. For the full pathway, see our cardiac rehabilitation pillar page.
- [Phase 3 Cardiac Rehab – Exercise & Education](https://www.cardiaclauren.co.uk/phase-3-exercise-education/): Get Our Phase 3 Online Classes
- [Useful Leaflets](https://www.cardiaclauren.co.uk/exercise-leaflets/): These leaflets are available for you to view and download.
- [Resources For Healthcare Professionals](https://www.cardiaclauren.co.uk/healthcare-professionals/): We offer a range of resources for healthcare professionals, including a 12 week Phase 3 video class you can share with your cardiac rehabilitation patients for FREE (contact me to get a referral code).
- [Blog](https://www.cardiaclauren.co.uk/blog/): Previous
- [Home](https://www.cardiaclauren.co.uk/): Our online Phase 4 exercise classes are a safe and effective way to achieve your cardiac rehabilitation goals from the comfort of home... saving you travel time, money and hassle!
- [Reviews](https://www.cardiaclauren.co.uk/reviews/): These are all genuine reviews from participants.
- [Sample Classes](https://www.cardiaclauren.co.uk/sample-classes/): Every class released in Cardiac Lauren is unique. Each has a theme, a different length and aims to target different fitness components. These range from cardiovascular fitness, strength, stamina, balance, mobility and flexibility.
- [Contact Me](https://www.cardiaclauren.co.uk/contact/): Email me below if you have any questions relating to Cardiac Lauren. Or call: 07952 047265
- [About Lauren Walker](https://www.cardiaclauren.co.uk/about-lauren-walker/): Lauren Walker worked within 'Your Healthcare CIC' as a member of our multi-disciplinary team for over 10 years.  She independently assessed people for our exercise programme and provided phase 3 classes in addition to her own community cardiac rehab classes locally.  Her experience and confidence in leading exercise puts people at their ease and she is able to adapt exercise prescriptions to meet individual needs.  She was an invaluable member of our team.

## Recipes
- [Homemade rhubarb and ginger gin](https://www.cardiaclauren.co.uk/recipe/homemade-rhubarb-and-ginger-gin/)
- [Homemade Vegetable Stock](https://www.cardiaclauren.co.uk/recipe/homemade-vegetable-stock/)
- [Salmon, stir fry veg, wild rice and hoisin sauce](https://www.cardiaclauren.co.uk/recipe/salmon-stir-fry-veg-wild-rice/)
- [Lentil Bread](https://www.cardiaclauren.co.uk/recipe/lentil-bread-diabetes-friendly/)
- [Carrot and Butternut Squash Soup with Sour Dough Bread](https://www.cardiaclauren.co.uk/recipe/carrot-and-butternut-squash-soup/)
- [Autumn Crumble](https://www.cardiaclauren.co.uk/recipe/heart-friendly-autumn-crumble/)
- [Smoothie](https://www.cardiaclauren.co.uk/recipe/smoothie-drink/)
- [Fajita Spice Mix](https://www.cardiaclauren.co.uk/recipe/fajita-spice-mix/)
- [Burger Patties](https://www.cardiaclauren.co.uk/recipe/burger-patties/)
- [Curry Base](https://www.cardiaclauren.co.uk/recipe/curry-base/)
- [Mediterranean Base](https://www.cardiaclauren.co.uk/recipe/mediterranean-base/)
- [Healthy Flapjack](https://www.cardiaclauren.co.uk/recipe/healthy-flapjack/)
- [Homemade Teriyaki Sauce](https://www.cardiaclauren.co.uk/recipe/homemade-teriyaki-sauce/)
- [Homemade Black Bean Sauce](https://www.cardiaclauren.co.uk/recipe/homemade-black-bean-sauce/)
- [Homemade Sweet and Sour Sauce](https://www.cardiaclauren.co.uk/recipe/homemade-sweet-and-sour-sauce/)
- [Bobotie](https://www.cardiaclauren.co.uk/recipe/bobotie-not-a-healthy-dish/)
- [Banana Bread](https://www.cardiaclauren.co.uk/recipe/banana-bread/)
- [Chicken Gyro Kebab Marinade](https://www.cardiaclauren.co.uk/recipe/chicken-gyro-kebab-marinade/)
- [Fermented foods – Make your own pickling vinegar](https://www.cardiaclauren.co.uk/recipe/fermented-foods-make-your-own-pickling-vinegar/): Here's how to make your own pickling vinegar.
- [Easy, quick, flatbreads](https://www.cardiaclauren.co.uk/recipe/easy-quick-flatbreads/)
- [Orange Hummus Dressing](https://www.cardiaclauren.co.uk/recipe/orange-hummus-dressing/)
- [Banana, apple and oat cookies](https://www.cardiaclauren.co.uk/recipe/banana-apple-and-oat-cookies/)
- [Tomato Sauce](https://www.cardiaclauren.co.uk/recipe/tomato-sauce/)
- [Red Pesto Sauce recipe (batch making) budget friendly](https://www.cardiaclauren.co.uk/recipe/red-pesto-sauce-recipe-batch-making-budget-friendly/)