Now without further ado, let’s get right into the challenge scheme.

Why 21-days of the challenge, you may ask? Well, because this is generally considered the time needed for people to form a habit.

The scheme is simple – during week one, we’ll find a baseline, and in the next two weeks, we’ll improve on that and put ourselves through some sort of a challenge!

Now let’s have a detailed look!

Week 1 – Set A Distance

During week one of the challenge, choose one specific cardio activity and set a distance to complete.

The distance must be coverable, or in other words, you have to be able to go through it, at a certain pace, without stopping.

So, choose the cardio activity, set a distance, be realistic and go through 3-4 sessions during the first week to get comfortable with the distance.

During this first week, there is no type of completion time monitoring done – the goal is to just complete the distance, successfully in a couple of workouts.

Week 2 – Increase Distance & Monitor Time

Week two is where it gets fun! During the second week, you will be putting yourself to the test, increasing and monitoring your completion time.

The first challenge is to increase the distance slightly – you went for a 1-kilometer run 4 times in a row?

Time to bump that up to 1.5 km, or if you’re feeling capable, you can shoot for two!

Just make sure to keep it doable – don’t overexert yourself.

After you set a distance, the goal is to now find out how long it takes you to complete the distance at a bearable pace.

Note: during week two, you don’t really need to work on your time – the goal is to just find out your completion time and continue doing your cardio at a pace that allows you to match that time.

Week 3 – Top Your Best

During the third week, we get down to business! Now that you have your completion time checked from week two, it is time to put yourself to the test and beat that time.

This simply means that you will be running the same distance but at a quicker pace.

This is just another way to challenge the body and realize the principle of ‘progressive overload,’ which is essential for progress in any type of physical activity.

After you’re done with week 3, keep doing the same thing – increase the distance ever so slightly, monitor your time and try to beat it!

Tips & Tricks For The Long Haul

Any type of physical activity has benefits, but statistically, most people who start an exercise routine will give up within a few months.

In fact, as many as 80 percent of people who sign up for a gym membership or any type of fitness challenge will never use or complete it.

So, what can be done to make exercise a lasting habit?

First and foremost, it’s important to find an activity that you enjoy. If you dread running, you’re much less likely to stick with it in the long run.

Instead, look for something that you can look forward to doing each day.

It could be a brisk walk in your neighborhood, biking through the park, or taking a dance class.

Once you’ve found your activity of choice, commit to doing it for 21 days, according to the scheme presented in this challenge!

Again – it takes about three weeks to form a new habit, so this is the perfect amount of time to develop a lasting love for exercise.

Finally, don’t be too hard on yourself if you miss a day here or there.

Just get back on track and continue working towards your goal.

With perseverance and a positive attitude, you can make exercise a part of your life for years to come.

An Honorable Mention

Although aerobic activities like running or swimming have their own benefits, such as improving cardiovascular health, it is also a good idea to combine them with weight training.

By doing both types of activities, you will be able to stack up the benefits and improve your overall health even more.

For example, weight training can help to improve bone density, which can, in turn, help to prevent injuries when participating in aerobic activities.

In addition, combining the two types of exercise can help to increase muscle endurance and, well, make you look like a Greek statue.

As a result, if you are looking to improve your health, you should consider adding both aerobic and weight-training activities to your workout routine.

Final Thoughts

So, are you in? I am. Let’s do this!

Are you feeling motivated and inspired now that you know about the 21-Day Cardio Challenge? I hope so!

This is going to be a lot of fun, and we are going to see some amazing results by the end.

Remember, it’s not about perfection – it’s about progress.

And if you fall off track one day, don’t beat yourself up about it.

Just get back on track as soon as possible.

We can do this! Who’s with me?