- Isometric training is the ultimate champion in lowering blood pressure Recent research reveals that isometric training os the ultimate champion in lowering blood pressure - both systolic and diastolic! Compared to other workouts like interval training such as cycling, aerobic training like running, and strength training, isometric exercises take the crown. All it takes is a 2 - minute wall squat or plank, following by a rest of 1-4 minutes, repeated 4 times, 3 times a week. If you're short on time but high on blood pressure, this routine is your new best friend!