Purpose: An experimental study to examine the effects of CardioWaves interval training (IT) and continuous training (CT) on resting blood pressure, resting heart rate, and mind-body wellness. Methods: Fifty-two normotensive (blood pressure <120/80 mmHg), pre-hypertensive (120-139/80-89 mmHg), and hypertensive (>140/90 mmHg) participants were randomly assigned and equally divided between the IT and CT groups. Both groups participated in the assigned exercise protocol thirty minutes per day, four days per week for eight weeks. Resting blood pressure, resting heart rate, and mind-body wellness were measured pre- and post-intervention. Results: A total of 47 participants (15 females and 32 males) were included in the analysis. The IT group had a non-significant trend of reduced systolic blood pressure (SBP) and increased diastolic blood pressure (DBP) while the CT group had a statistically significant decrease in awake SBP (p=0.01) and total SBP (p=0.01) and a non-significant decrease in DBP. With both groups combined, the female participants had a statistically significant decrease in awake SBP (p=0.002), asleep SBP (p=0.01), total SBP (p=0.003), awake DBP (p=0.02), and total DBP (p=0.05). The male participants had an increase in SBP and DBP with total DBP showing a statistically significant increase (p=0.05). Neither group had consistent change in resting heart rate. Both groups showed improved mind-body wellness. Conclusion: IT and CT reduced resting blood pressure, with CT having a greater effect. Resting heart rate did not change in either group. Additionally, both IT and CT improved mind-body wellness.