Do some Cardio

In this week's challenge you must Do some Cardio . Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.It gets your heart rate up, making you blood pump faster. This delivers more oxygen throughout your body, which keeps your heart and lungs healthy.Regular cardio exercise can also help you lose weight, get better sleep, and reduce your risk for chronic disease.Odds are that when we say “daily cardio exercise,” you immediately think about logging miles on a treadmill or an elliptical. But it doesn’t have to be that way.Pick three or four moves of cardio exercises perform each exercise for 30-60 seconds and complete 2-3 rounds.

Benefits of cardio exercise:

1. Improves your vascular system, increasing blood flow and delivering more oxygen cells to your muscles and organs




2. Relieves stress and boosts your mood, releasing feel-good endorphins into your bloodstream




3. Burns fat and helps reduce the appearance of cellulite




4. Strengthens your muscles and bones, reducing the risk of injury in your day-to-day activities




5. Improves sleep, helping you relax and rest more deeply, especially if you suffer from insomnia




6. Berries have been shown to lower LDL (bad) cholesterol levels and help protect it from becoming oxidized, which may reduce your risk of heart disease.

Here are some of the most popular cardio workouts

1. Walking

   Walking is a wonderful activity you can do when you first add cardio to your workout routine. Go for a brisk walk in the park on the weekend, or give yourself extra time between meetings to walk instead of taking transit. Depending on the terrain, you can burn up to 200 calories just by walking for 30 minutes.



2. Running (or walking) stairs

   Running or walking stairs increases the intensity of your cardio workout because you’re lifting your body weight against gravity. You’re also targeting different muscle groups depending on whether you’re running up or running down.



3. Jumping rope

   This playground pastime is back! In addition to improving your balance and coordination, jumping rope burns more than 10 calories per minute. You’ll also tone the muscles in your back and arms as you swing the rope.



4. Cycling

   Cycling is another great low-impact exercise that you can do. Stationary bikes allow you to change the gears to increase or decrease resistance so you can adjust the intensity of your workout. A spin class at your local gym can burn up to 600 calories in a 45-minute session.



5. Mountain climber push-ups

   Mountain climbers are like running on the spot — but from a push-up position. Alternate bringing the knees into the chest and add 5–10 pushups in between sets.

Suggested Reading:

Do Cardio at home - Learn more here.

Cardio Workouts for Women - Learn more here.

The Best Types of Cardio Workouts for Weight Loss - Learn more here.