Online C.I.C. Cardiac-Focused Exercise Classes — Join My Movement Medicine From Home
- 6 hours ago
- 14 min read
Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
15 minute read
Category: My Movement Medicine C.I.C., Cardiac Rehabilitation, Exercise, Heart Health, Services
Introduction
My Movement Medicine C.I.C. provides live, online cardiac-focused group exercise for people across the UK who want clinically informed support from home.
The online sessions are delivered on Zoom at the same time as selected face-to-face classes at The Armoury in Hampstead, creating a live hybrid session rather than a pre-recorded workout.
The service is particularly suited to people moving beyond formal cardiac rehabilitation, but the same principles — progressive warm-up and cool-down, controlled intensity, cardiovascular exercise, strength, balance, pacing, symptom awareness and gradual progression — can also support many medically stable adults living with long-term health conditions.
Online does not mean unsupervised. Participants are visible on camera, there are regular check-ins throughout the session, exercise options can be adapted in real time, and heart-rate monitoring is recommended where appropriate.
The aim is to bring the structure and confidence of a clinically informed group session into your own home — without needing to travel to London.
What are the online C.I.C. sessions?
The online sessions are live 60-minute group exercise classes delivered through Zoom.
They run alongside selected face-to-face classes, so online participants are part of the same live session structure: progressive warm-up, adaptable circuit, strength and balance work, cardiovascular exercise, active recovery and a gradual cool-down.
Online capacity is limited to 10 participants. Keeping the group small helps communication, makes regular visual check-ins more practical and allows exercise options to be adapted when needed.
The sessions are currently available to participants who are physically located in the UK while taking part.
Who may benefit from online exercise?
Online sessions can be particularly useful for people who:
Live too far from Hampstead to attend regularly
Find travel difficult or tiring
Prefer exercising in their own home
Want continuity when they cannot attend The Armoury
Have completed cardiac rehabilitation and want ongoing Phase 4-style exercise
Want a structured alternative to exercising alone
Feel more confident starting from home
Need adaptable exercise because of a long-term health condition
Want regular supervision without travelling to a gym
The service is cardiac-focused, but it is not restricted to people with heart conditions.
Which health conditions may the sessions support?
Depending on medical stability, symptoms, functional ability and individual guidance, online sessions may be appropriate for people living with:
Coronary artery disease
Previous heart attack
Previous angioplasty or coronary stents
Previous bypass surgery
Previous valve surgery or another cardiac procedure
Stable angina
Stable heart failure
Stable arrhythmias
Pacemakers or implantable cardiac devices where appropriate
High blood pressure
Type 2 diabetes or increased cardiometabolic risk
COPD or other stable respiratory conditions
Stroke recovery where home group exercise is appropriate
Cancer recovery or survivorship where medically appropriate
Chronic pain or fibromyalgia
Reduced strength, balance or mobility
Deconditioning after illness, surgery or prolonged inactivity
Low confidence or anxiety about returning to exercise
It can also suit people without a diagnosed long-term condition who simply want more structure, feedback and clinically informed exercise than a generic online fitness class provides.
Having one of these conditions does not automatically mean online group exercise is appropriate. Health screening, current symptoms and any restrictions still matter.
Recognition, awards and professional standards
My Movement Medicine has received external recognition for its work in exercise referral, cardiac rehabilitation and Clinical Exercise Physiology.
Healthcare & Pharmaceuticals Awards 2025
Health Referral Specialists of the Year 2025 – London
Cardiac Rehabilitation Innovation Award 2025
View the official 2025 Global Health & Pharma winner page — https://ghpnews.digital/winners/my-movement-medicine/
Biotechnology & Lifesciences Awards 2026
Best Emerging Exercise Physiology Service 2026 – UK
View the 2026 Biotechnology & Lifesciences Awards programme — https://ghpnews.digital/awards/biotechnology-lifesciences-awards/
These are useful forms of external industry recognition and help raise awareness of the service. They are not clinical accreditation or NHS endorsement.
The clinical credibility of the sessions comes from professional training, health screening, exercise prescription, symptom and intensity monitoring, recognised exercise standards and the way participants are supported and progressed.
Before your first online session
Before joining, participants complete the My Movement Medicine Physical Activity Induction Programme.
This helps you understand how the online session works, how to prepare your exercise space, how to judge intensity and what to do if something does not feel right.
Complete the Online Physical Activity Induction Programme — https://www.mymovementmedicine.co.uk/challenge-page/physical-activity-induction-programme
Participants also provide the relevant health information so that diagnoses, medication, symptoms, previous procedures, current activity and any restrictions can be considered before exercise begins.
Many people can self-refer. Healthcare professionals can also refer participants, and health referrals receive four free sessions.
Read the Self-Referral & GP Referral Guide — https://www.mymovementmedicine.co.uk/post/gp-pack-self-referral-guide
What do I need at home?
You do not need a home gym.
A typical online session can be completed with:
A sturdy chair
A resistance band where available
Light dumbbells or suitable household alternatives such as filled water bottles
A clear area of floor space
Water
Supportive footwear
Any prescribed emergency medication you may need, such as GTN or an inhaler
A device with Zoom, camera and audio
No-equipment alternatives can be provided where needed.
Your exercise space should be free from obvious trip hazards, with enough room to step, turn and move your arms safely.
Why the camera needs to be on
The camera is an important part of the online service.
It allows two-way communication and helps the instructor observe how you are moving, check that you are still comfortable and perform regular visual check-ins throughout the session.
For the camera to be useful, try to position your device so that as much of your body as possible can be seen when standing and exercising.
If your camera stops working or the instructor cannot see you adequately, the session may need to be adapted until communication is restored.
The full online session
The online session follows the same 60-minute structure as the face-to-face class.
Stage | What happens | Main focus |
1. Log in & check-in | Join Zoom, check camera/audio, mention relevant health changes and prepare equipment. | Making sure you are ready to exercise and the instructor can communicate with you. |
2. Progressive warm-up | Gradual whole-body movement, mobility and increasingly active cardiovascular work. | RPE begins around 6 and builds towards approximately 10–11. |
3. Main circuit | Cardiovascular, resistance, functional, balance and mobility-based exercises. | Most participants work around RPE 11–14, depending on the individual and the day. |
4. Live adaptations | Exercises can be simplified, progressed or changed using load, range, support and pace. | Keeping the exercise appropriate while working within a live group. |
5. Progressive cool-down | Movement becomes gradually easier rather than stopping suddenly. | RPE returns into single figures and towards 6 where possible. |
6. Recovery & check-out | Final symptom, RPE and recovery check. | Making sure you have recovered appropriately before leaving the session. |
1. Logging in and checking in
Participants are encouraged to join with enough time to check their camera, sound, exercise area and equipment before the class starts.
Tell the instructor if anything has changed since your last session, including new symptoms, illness, medication changes, injury, unusual fatigue or new medical advice.
Because the session is remote, communication matters. If something does not feel right, say so rather than waiting for the instructor to notice.
Can I warm up before the session?
If you are already comfortable exercising independently and have been advised that it is appropriate, you may choose to complete a few minutes of familiar, gentle cardiovascular activity before logging in.
For example, you might walk around the house or use a home exercise bike at an easy level.
The aim is simply to arrive gently warmed up — not fatigued.
You should still complete the structured group warm-up because it forms part of the session's gradual progression into the main circuit.
If you are new to exercise, have recently had a cardiac event or procedure, or are unsure what intensity is appropriate, keep your warm-up within the supervised session.
2. The progressive warm-up
The warm-up starts at a deliberately low intensity and rises gradually.
At My Movement Medicine, it typically begins around Borg RPE 6 and builds towards approximately RPE 10–11.
The warm-up may include:
Easy marching or walking movements
Gentle lower-body movement
Shoulder and upper-body mobility
Gradual increases in arm involvement
Larger movement patterns
Progressively more cardiovascular activity
The aim is to raise heart rate, breathing and muscle temperature gradually while giving you time to notice how exercise feels that day.
3. The main online circuit
The main circuit combines cardiovascular, strength, balance, mobility and functional exercise.
A typical session may include:
Marching, stepping or low-impact cardiovascular movement
Chair-based lower-body strength
Dumbbell, band or household-object resistance exercise
Upper-body strength
Balance and coordination
Mobility
Active recovery
Most participants are encouraged to work around Borg RPE 11–14 during the main circuit, depending on health, fitness, medication, individual targets and how they feel on the day.
The aim is not to match the face-to-face participants or the person on another Zoom tile. Your exercise level remains individual.
4. How exercises are adapted online
The online exercise does not rely on everyone owning the same equipment.
A single station might have several options based on:
Standing or seated position
Range of movement
Use of a chair for support
Bodyweight versus resistance
One arm versus two arms
Movement speed
Low-impact versus more dynamic movement
The instructor can cue different options live so that one participant can progress while another reduces the challenge.
The My Movement Medicine decision rule remains:
Too easy → Progress. About right → Maintain. Too hard → Adapt.
Read the full Safe Progression Guide — https://www.mymovementmedicine.co.uk/post/when-should-you-make-exercise-harder-safe-progression
Heart-rate monitoring at home
Heart-rate monitoring is recommended for online participants where appropriate, but it is not compulsory.
A compatible heart-rate monitor can provide useful information about how your cardiovascular system is responding to the warm-up, main exercise and recovery.
My Movement Medicine can help support participants with choosing and setting up a suitable heart-rate monitor.
Depending on the device you use, you may be able to see your heart rate directly and report it during check-ins.
Heart-rate numbers should never be used alone. Symptoms, Borg RPE, the talk test and how you are moving remain essential.
What heart-rate range should I aim for?
For many people in cardiac rehabilitation, moderate aerobic exercise may sit around 40–70% of heart-rate reserve unless an exercise test or clinician has provided a different training range.
A calculated zone is only an estimate.
Heart rate can be affected by:
Beta-blockers and other heart-rate-lowering medication
Atrial fibrillation or other arrhythmias
Pacemakers and device settings
Heart failure
Fitness level
Heat and hydration
Stress and anxiety
Sleep
Recent illness
If your NHS cardiac rehabilitation team has prescribed a training zone after exercise testing, that individual prescription should generally take priority over a generic calculation.
Calculate your target heart-rate training zone
My Movement Medicine has a free online programme that can estimate your target heart-rate training zones.
Calculate My Target Heart Rate — https://www.mymovementmedicine.co.uk/challenge-page/3b601710-48b2-404e-9f0e-8c7c84a6a6be?programId=3b601710-48b2-404e-9f0e-8c7c84a6a6be
Use the result as guidance rather than a medical test.
Read: How to Calculate Your Target Heart-Rate Training Zone — https://www.mymovementmedicine.co.uk/post/how-to-calculate-your-target-heart-rate-training-zone
Borg RPE 6–20
Borg RPE is especially valuable in online exercise because it gives the participant a simple way to communicate internal effort.
Part of session | Typical MMM guide | What it should feel like |
Start of warm-up | Around RPE 6 | Very easy / resting effort |
End of warm-up | Around RPE 10–11 | Light and prepared for the main exercise |
Main circuit | Usually RPE 11–14 | Light to moderate / somewhat hard depending on the individual |
Cool-down | Single figures and towards RPE 6 | Exercise becoming progressively easier |
The target is not fixed. A lower RPE may be appropriate when you are tired, recovering from illness, exercising in warm weather or simply having a lower-energy day.
The talk test
The talk test provides another simple check.
At a typical moderate intensity, you should generally be able to talk but not sing comfortably.
If you are too breathless to speak, reduce the workload and let the instructor know.
Strength training at home
You do not need heavy gym equipment to work on strength.
Strength can be trained using:
Bodyweight
A sturdy chair
Resistance bands
Light dumbbells
Suitable household objects
Slower, more controlled movement
Greater range where appropriate
Resistance training supports muscle strength, daily function, glucose control, independence and the ability to complete everyday tasks with less relative effort.
Read: National Guidelines — Strength + Balance Twice a Week — https://www.mymovementmedicine.co.uk/post/exercise-may-2026-national-guidelines-strength-balance-twice-a-week
Balance and mobility
Balance and mobility can be trained online, but safety comes first.
Participants should have a stable support such as a sturdy chair available when balance work is included.
Exercises can be adapted using a wider stance, additional hand support, smaller range or a seated option.
Do not attempt an advanced balance variation simply because somebody else on screen is doing it.
5. The progressive cool-down
The session finishes gradually rather than abruptly.
Movement becomes easier so that heart rate, breathing and perceived exertion can settle.
The aim is to return Borg RPE into single figures and towards RPE 6 where possible.
Online participants should remain on the call through the cool-down and final check-in rather than leaving immediately after the main circuit.
6. Recovery and regular check-ins
Throughout the class, participants are encouraged to communicate how they feel.
The instructor can ask about RPE, heart rate where available, symptoms and whether the current exercise level feels appropriate.
The final check-in helps confirm that breathing, exertion and symptoms have settled before the session ends.
Online safety: set yourself up before you start
Remote exercise works best when the environment is prepared in advance.
Before each session:
Clear away trip hazards
Make sure your chair is stable
Position the camera so the instructor can see you
Wear suitable footwear
Have water nearby
Keep any prescribed GTN, inhaler or other emergency medication accessible
Keep a phone nearby
Tell the instructor about new symptoms or important health changes
Do not exercise if you feel acutely unwell or have been advised not to exercise.
When should I stop exercising?
Stop and tell the instructor immediately if you develop:
Chest pain, pressure or tightness
Severe or unusual breathlessness
Dizziness, faintness or feeling as though you may collapse
New or concerning palpitations
A new neurological symptom such as sudden weakness or loss of coordination
Another symptom that feels unusual or concerning
Follow your personal medical plan, including GTN instructions if prescribed.
Call 999 for a suspected medical emergency.
When might I need medical review before joining?
Online community exercise may need to wait if symptoms are unstable or changing.
Seek appropriate clinical advice first if you have worsening chest pain, unexplained breathlessness, fainting, new or worsening palpitations, uncontrolled blood pressure, a recent hospital admission with unclear exercise guidance, or you have been advised not to exercise until reviewed.
The online timetable from October 2026
From October 2026, three weekly C.I.C. sessions are available online as live hybrid classes:
Monday 5:45–6:45 pm
Wednesday 5:30–6:30 pm
Thursday 4:30–5:30 pm
Each online class has a maximum of 10 participants.
The live booking page should be used to check current availability.
Online C.I.C. Pricing
Online pricing is designed to keep regular supervised exercise accessible while giving participants a choice between a free trial, flexible packs and monthly subscriptions.
Free access routes
Option | Price | Who it is for |
Free Trial | £0 | New participants who want to experience an online session before deciding how to continue |
Health Referral — 4 sessions | £0 | Participants referred through an eligible health or healthcare-professional referral route |
Online session packs
Option | Price | Best suited to |
4 in a row | £17.50 | Four consecutive weekly sessions and building a regular routine |
4-session flexible pack | £20 | Four sessions with greater flexibility |
8-session pack | £35 | Regular online attendance over a longer period |
12-session pack | £50 | Longer-term commitment while retaining pack flexibility |
Online monthly subscriptions
Subscription | Monthly price | Who it may suit |
1 online session per week | £17.50/month | A consistent weekly online routine |
2 online sessions per week | £30/month | People who want more frequent structured exercise |
3 online sessions per week | £42.50/month | People who want to use all three weekly online sessions as a regular exercise routine |
The online subscriptions mirror the value structure of the face-to-face C.I.C. memberships while reflecting the lower delivery cost of joining remotely.
Plan terms can change, so check the live pricing page before purchasing.
View current C.I.C. packs and subscriptions — https://www.mymovementmedicine.co.uk/pricing-plans/list
Which online pricing option should I choose?
Choose the free trial if...
You are new to My Movement Medicine and want to experience how the Zoom session works before committing.
Use the four free health-referral sessions if...
You have been referred through an eligible health or healthcare-professional route and want time to become familiar with the session before deciding how to continue.
Choose a pack if...
You want a lower cost per session but prefer flexibility rather than a recurring monthly subscription.
Choose a subscription if...
You expect to attend consistently every week and want the best-value route for regular online participation.
Are recordings available?
Some session recordings are available, but not every class is recorded.
The online C.I.C. service is primarily designed as a live, interactive session rather than an on-demand video library.
A recording cannot respond to symptoms, check technique or adapt the exercise in real time, so live attendance remains the preferred option for clinically informed group exercise.
If your health has changed since a recording was made, do not assume that the same exercise level is still appropriate.
Online versus face-to-face C.I.C. sessions
The underlying exercise principles are the same, but the experience is different.
Online | Face-to-face |
Join from anywhere in the UK | Attend The Armoury in Hampstead |
Maximum 10 online participants | In-room group capacity |
Zoom camera used for visual check-ins | Direct in-room observation |
Heart-rate monitoring recommended where available | Full-session Polar heart-rate monitoring available in the room |
Home equipment and household alternatives | Access to the session equipment at The Armoury |
No travel required | In-person community and gym environment |
Some participants use one format exclusively. Others may combine online and face-to-face attendance depending on travel, routine or preference.
Useful My Movement Medicine guides and tools
Online Physical Activity Induction Programme — https://www.mymovementmedicine.co.uk/challenge-page/physical-activity-induction-programme
Calculate My Target Heart Rate — https://www.mymovementmedicine.co.uk/challenge-page/3b601710-48b2-404e-9f0e-8c7c84a6a6be?programId=3b601710-48b2-404e-9f0e-8c7c84a6a6be
How to Calculate Your Target Heart-Rate Training Zone — https://www.mymovementmedicine.co.uk/post/how-to-calculate-your-target-heart-rate-training-zone
How to Read Your Heart-Rate Session Printout — https://www.mymovementmedicine.co.uk/post/how-to-read-your-heart-rate-session-printout
When Should You Make Exercise Harder? Safe Progression Guide — https://www.mymovementmedicine.co.uk/post/when-should-you-make-exercise-harder-safe-progression
Walking for Heart Health — https://www.mymovementmedicine.co.uk/post/walking-for-heart-health-an-activity-guide-for-cardiac-rehabilitation-patients
Strength + Balance Twice a Week — https://www.mymovementmedicine.co.uk/post/exercise-may-2026-national-guidelines-strength-balance-twice-a-week
Managing Warm Weather With Health Conditions — https://www.mymovementmedicine.co.uk/post/warm-weather-exercise-health-conditions
Frequently asked questions
Do I need to live in London?
No. Online sessions are available across the UK. You should be physically located in the UK while taking part.
Do I need a heart condition?
No. The service is cardiac-focused but may also be appropriate for people with other medically stable long-term conditions or those who want clinically informed exercise support.
Do I need a heart-rate monitor?
No. Heart-rate monitoring is recommended where appropriate, but it is not compulsory. Borg RPE, symptoms, the talk test and visual check-ins remain central.
Can you help me set up a heart-rate monitor?
Yes. My Movement Medicine can help you understand the type of monitor that may be useful and support you with getting it set up for online exercise.
Does my camera need to stay on?
Yes. The camera is required so that the instructor can communicate with you, observe movement and complete regular visual check-ins.
Do I need weights?
No. Light dumbbells can be useful, but household alternatives and no-equipment options can be provided.
Do I need a lot of space?
No. You need enough clear space to move safely, plus a stable chair. The session can be adapted around the space available.
Can I join if I take a beta-blocker?
Potentially, yes. Beta-blockers reduce heart-rate response, which is why Borg RPE, symptoms and individual guidance are particularly important.
Can I join with a pacemaker or ICD?
Potentially, when medically stable and appropriate for community exercise. Relevant device information, recent procedures and restrictions should be included in your health screening.
Can complete beginners join?
Yes, when medically stable and appropriate for online group exercise. Exercises can be adapted and built up gradually.
Can I try a session for free?
Yes. New participants can book a free trial session.
What if I have a health referral?
Eligible health referrals receive four free online sessions, giving you time to learn the format and decide whether you would like to continue.
Can I attend all three online sessions each week?
Yes, there is a three-session-per-week subscription option for people who want to make regular online C.I.C. sessions part of their weekly routine.
Are all sessions recorded?
No. Some recordings are available, but not every session is recorded. The service is primarily designed around live attendance.
How to get started
The first step is to complete the online Physical Activity Induction Programme and provide the relevant health information.
You can then book a free trial or use the four-session health-referral route if eligible.
Complete the Online Physical Activity Induction Programme — https://www.mymovementmedicine.co.uk/challenge-page/physical-activity-induction-programme
Self-refer or refer a participant — https://www.mymovementmedicine.co.uk/post/gp-pack-self-referral-guide
Calculate My Target Heart Rate — https://www.mymovementmedicine.co.uk/challenge-page/3b601710-48b2-404e-9f0e-8c7c84a6a6be?programId=3b601710-48b2-404e-9f0e-8c7c84a6a6be
Summary
My Movement Medicine C.I.C. online sessions bring the same core principles used in the face-to-face cardiac-focused programme into a live Zoom environment.
Each 60-minute session includes a progressive warm-up, adaptable cardiovascular and resistance exercise, balance and mobility, Borg RPE, the talk test, symptom awareness, regular camera check-ins and a gradual cool-down.
Heart-rate monitoring is recommended and My Movement Medicine can support participants with setting it up, but heart rate is always interpreted alongside symptoms and perceived exertion.
With three weekly online sessions, a maximum group size of 10, a free trial, four free sessions for eligible health referrals and low-cost packs and subscriptions, the service provides a flexible UK-wide route into ongoing Phase 4-style and long-term-condition exercise.
References and further reading
ACPICR — Standards for Physical Activity and Exercise in the Cardiovascular Population — https://www.acpicr.com/data/Page_Downloads/ACPICR2023StandardsReaderlayout.pdf
UK Chief Medical Officers’ Physical Activity Guidelines — https://www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report/uk-chief-medical-officers-physical-activity-guidelines
British Heart Foundation — Cardiac Rehabilitation at Home — https://www.bhf.org.uk/informationsupport/support/cardiac-rehabilitation/what-you-need-to-know-about-cardiac-rehab-at-home
My Movement Medicine — Online Physical Activity Induction Programme — https://www.mymovementmedicine.co.uk/challenge-page/physical-activity-induction-programme
My Movement Medicine — How to Calculate Your Target Heart-Rate Training Zone — https://www.mymovementmedicine.co.uk/post/how-to-calculate-your-target-heart-rate-training-zone
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine & My Movement Medicine C.I.C.
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