Interval Training 
Cardio Why is walking good?
Only 30 minute walk three or more times a week can reduce blood pressure, according to a survey in the Journal of Epidemiology and Community Health. In addition, walking several times a week is effective as a powerful exercise for reducing the risk of heart disease in women.
Walking stimulates the brain to produce endorphins, a hormone that is responsible for feeling good and it helps relieve stress. In fact, clinically depressed people feel less tense, tired, angry and confused after just 10 minutes walk away, according to a study at Duke University.
Like all cardiovascular exercises, walking, forcing the heart to pump blood and improve blood circulation and better blood flow means that your skin (largest organ of the body) gets enough blood rich in nutrients needed for optimal health.
You can reduce the chances of a cold by walking 45 minutes a day, five days a week, according to one study. Reason: walking maintains healthy circulation, which in turn allows the transfer of immune cells that will quickly kill viruses and bacteria.
Exercises such as walking helps build bone mass, which can reduce the likelihood of osteoporosis. In one study, women who walked 1.5 km each day extended their bone health for seven years.
