Lowering your LDL cholesterol, or what we call bad cholesterol, isn’t just about what you eat. How you move matters too. Regular exercise plays a powerful role in improving your cholesterol profile by increasing “good” or HDL cholesterol and reducing LDL. From brisk walking and cycling to strength training and swimming, the right mix of physical activity can help keep your arteries clear and your heart strong. Whether you’re just getting started or looking to level up your fitness routine, cholesterol-lowering exercises are a simple, natural, and effective way to protect your long-term health.
An effective exercise routine for managing cholesterol should be built around balance, variety and consistency.
Foundational strength training: Exercises such as squats, lunges, push-ups, planks, and step-ups engage large muscle groups and build overall strength. Sub-maximal weight training — lifting manageable weights and progressing gradually — is ideal for long-term adherence across all age groups. Extremely intense workouts may backfire for some individuals, as overtraining can elevate cortisol levels, which may increase cholesterol, particularly in women.
Resistance training: This should be performed at least three times per week using weights, resistance bands, or machines. One of the most effective approaches is full-body strength training, performed three times weekly with exercises such as squats, push-ups or bench press, rows or lat (lateral) pulldowns, lunges, shoulder presses, and core work like planks. Completing two to three sets of eight to twelve repetitions with short rest periods builds lean muscle, boosts metabolism and improves fat loss.
Circuit training is another excellent option, as it keeps the heart rate elevated by moving quickly between exercises such as bodyweight squats, dumbbell rows, push-ups, step-ups, shoulder presses, and mountain climbers, combining the benefits of strength and cardio for maximum cholesterol improvement.
An upper and lower body split performed four times per week allows for higher training volume by alternating between upper body exercises like bench press, rows, shoulder press, lat pulldowns, curls, and triceps dips and lower body exercises such as squats, lunges, deadlifts, step-ups, calf raises, and core work. This approach supports both muscle development and cardiovascular health.
For beginners or those without access to a gym, bodyweight training using squats, push-ups, glute bridges, planks, step-ups, and wall sits is highly effective for building strength, burning fat, and improving cholesterol levels without equipment. Resistance band training offers a low-impact, joint-friendly option with exercises like band squats, rows, chest presses, shoulder presses, glute kickbacks, and core twists.
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For best results, strength training should be done two to four days per week and combined with at least 150 minutes of moderate cardiovascular exercise, focusing on large muscle groups, short rest periods, and consistent effort over time — especially when paired with a heart-healthy diet.
Agility Training: Agility training delivers both cardiovascular and strength benefits in a short amount of time by keeping the heart rate elevated and engaging multiple muscle groups simultaneously. Ladder drills improve foot speed and coordination through movements such as high knees, lateral shuffles, in-and-out steps, and quick hops. Cone drills, including shuttle runs, T-drills, and zig-zag runs, require rapid direction changes that elevate the heart rate and burn a high number of calories in a short period.
Jump rope is one of the simplest and most powerful agility exercises, improving coordination, strengthening the heart, and accelerating fat loss. Shuttle runs and short-distance sprints mimic high-intensity interval training and have been shown to significantly improve cardiovascular fitness and lipid profiles. Lateral shuffles and defensive slides strengthen the legs and core while maintaining continuous movement, making them excellent for endurance and heart health. Reaction drills, where you respond to visual or verbal cues by sprinting, jumping, or changing direction, further enhance cardiovascular conditioning.
Agility training can be performed two to three times per week for 20 to 30 minutes, either alone or combined with strength training and steady-state cardio.
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Functional Training
Functional training focuses on real-life movement patterns such as pushing, pulling, lifting, rotating, and carrying. Movements like squats, lunges, step-ups, kettlebell swings, medicine ball throws, and push-ups engage multiple muscle groups while keeping the heart rate elevated, which helps burn fat and improve circulation. Circuit-style functional workouts, where exercises are performed back-to-back with minimal rest, mimic daily activities and boost cardiovascular endurance. Performing functional training two to four times per week for 30 to 40 minutes can significantly lower LDL cholesterol, raise HDL cholesterol, and improve overall heart health.
When performed consistently and combined with a balanced diet and healthy lifestyle, the results last.
(Dr Mehta is a holistic health expert.)