| Summary: | The incidence of cardiovascular disease has increased significantly worldwide, and it is a major cause of death. Cardiovascular disease in health workers can increase absenteeism and become a problem for healthcare systems. Quarantine during the COVID-19 pandemic can reduce physical activity and daily physical exercise, thereby interfering with physical fitness and heart health. There is a need for the development of physical exercises to prevent the risk of cardiovascular disease, for example, Senam Jantung Sehat (healthy heart exercises) and muscle strength training. This was an interventional study comparing two groups (test and control). Five subjects (health workers) completed the study in the intervention group, participating in Senam Jantung Sehat and muscle strength training administered virtually through Zoom. Thirty-four subjects (health workers) in the control group were provided with physical activity education. The intervention was delivered for 3 months, for a total of 36 sessions. Data analysis was carried out to assess the mean and delta differences using unpaired T tests and Mann–Whitney tests. Data analysis was carried out for the five intervention subjects according to the criteria of >60% attendance. The main risk factor for cardiovascular disease is the body mass index (BMI). The average physical exercise adherence rate in the test group was 33.1%. It was found that the decrease in BMI and percent body fat was higher in the test group than the control group (<i>p</i> = 0.025 and <i>p</i> = 0.031). The decrease in back muscle strength was higher in the control group than the test group (<i>p</i> = 0.007). The decrease in systolic blood pressure, total cholesterol, and low-density lipoprotein and the increase in cardiorespiratory fitness tended to be higher in the test group, although the differences were not statistically significant.
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