Give your cardio fitness a boost with this 30 day cardio challenge. The main benefits of the workout are:
- Burning calories, which helps with weight management
- Improving heart and circulatory system health
- Increasing energy levels
Although the workout will mainly benefit cardio fitness and help with weight loss, it will also improve muscle tone and flexibility, strengthen the core stabilisers and improve coordination.
What you will need to do the 30 day cardio challenge
You’ll need suitable clothing – something you can move easily in and that you won’t get too hot in. As the challenge consists of 3 high impact exercises, you should wear training shoes to cushion the impact.
Safety notes.
It’s important to warm up your joints and muscles before doing high impact exercise. This helps you to get the most out of the exercises and avoid injury. Before you start each day, do the warm up exercise shown below. Please also read these exercise safety guidelines.
30 day cardio challenge workout chart
These are the exercises to do each day – instructions for the exercises are below the chart.
Exercise instructions
Warm up
Do 16 knee lifts
Challenge exercises
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
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