2 week cardio challenge

About this 2 week cardio challenge

2 week cardio challenge

Intensity level: intermediate

Benefits: improves cardio fitness, burns calories and works all the main muscle groups

Safety: please read the general safety information here

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below

What you need: this is a high impact workout, so you’ll need a pair of trainers to absorb some of the impact

2 week cardio challenge chart

Each day you’ll do 3 or 4 sets of the exercises. The chart tells you how many sets to do and how long you should do the exercises for. So day 1 for example is 4 sets of 20 seconds. You should do each of the 6 exercises for 20 seconds, then start again and repeat 3 more times so that you’ve done 4 sets in all. The instructions for the exercises are below the chart.


Exercise instructions

Warm up

Warm up your leg muscles and joints each day with 16 each of these exercises:

Knee lift

Lunge behind

Challenge exercises

Mountain climber



2 week cardio challenge - Jump

Side leap

2 week cardio challenge - Twists

The benefits of cardio exercise for the heart and circulatory system

Regular cardio exercise is one of the best things you can do for your overall health, especially for your heart and circulatory system. Cardio exercise strengthens your heart muscle, improves blood flow, and lowers blood pressure, all of which can help to reduce your risk of heart disease, stroke, and other cardiovascular problems.

How Cardio Exercise Benefits Your Heart

When you engage in cardio exercise, your heart rate increases. This increased heart rate causes your heart muscle to work harder, which over time strengthens the muscle. A stronger heart muscle can pump blood more efficiently throughout your body, delivering oxygen and nutrients to your cells and tissues.

Improved Blood Flow

Cardio exercise also improves blood flow by widening your blood vessels. This widening allows more blood to flow through your arteries and veins, which helps to lower blood pressure. Lower blood pressure reduces the strain on your heart and arteries, further decreasing your risk of heart disease.

Reduced Risk of Cardiovascular Problems

In addition to strengthening your heart muscle and improving blood flow, cardio exercise can also help to lower your risk of developing other cardiovascular problems, such as:

  • High blood pressure
  • High cholesterol
  • Atherosclerosis (hardening of the arteries)
  • Heart failure
  • Stroke

Related to 2 week cardio challenge

10 minute fitness challenge2 week weight loss challenge workout

Further reading

John Hopkins Medicine – Exercise and the Heart