If you want to see results from the Gym-Free Challenge it's important to include two or three 30-minute sessions of cardiovascular (cardio) exercise a week

Cardio is an essential part of any workout routine, but it's not rocket science. Cardiovascular exercise simply means you're involved in an activity that raises your heart rate to a level where you're working, but can still talk. It's a great way to burn calories and to lose weight; it increases your lung capacity, strengthens your heart and helps to reduce your stress levels. It's an essential part of a living a healthy lifestyle.

Below is a guide to just some of the aerobic activities that increase cardiovascular fitness, but don't feel bound by it, use it as a starting point and dream up your own.

• Fitness DVDs
• Power walking
• Circuit training
• Swimming
• Running
• Jogging
• Skipping
• British Military Fitness
• Climbing stairs
• Using a stationary bicycle
• Bicycling
• Dancing
• Ice skating or roller blading
• Aerobics, regular or low impact
• Skiing
• Rowing
• Jumping-jacks

You can do anything you like, the important thing is to keep that heart pumping and don't forget to incorporate some strength training. Check out the Fitness Finder for more information.

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