This December, cardio isn’t just good for your body and brain — it also benefits others.

We’re challenging you to do 30 minutes of cardio 5 days a week to raise money for the Livestrong Foundation — a national nonprofit organization that provides resources and services to cancer survivors and their loved ones. (Our most recent official round of this challenge began on Wednesday, December 1, 2021, but you can start anytime.)

This year is extra special for the Foundation: They’ll be celebrating their 25th anniversary in 2022.

“It started with one person, but it has never been about one person. It was — and still is — about the 35+ million people affected by cancer today,” the Foundation’s website reads. “[Our legacy is] in empowering [them] with knowledge, resources and connection.”

We're proud to share our name with an organization with such an important mission, and we hope you'll join us in supporting them with a donation if you're able. You can choose how you donate, whether it's a lump sum at the end of the month or a predetermined amount per mile or workout you log over the next 31 days.

As our inspiring Challenge Facebook Group has shown us over the years, together we can achieve great things. Keep scrolling for everything you need to know about the challenge, including a calendar to track your progress and more info on the Livestrong Foundation.

Next Steps

Step 1: Save and/or print out your calendar. Keep track of your daily exercise with the calendar below. (Click on it for a printer-friendly version.)

Step 2: Encourage others to join. Ask your loved ones if they'll participate with you by doing their own cardio and/or pledging to donate to the Livestrong Foundation.

Step 3: Join our Challenge Facebook Group. Our community of more than 51,000 members is here to support and motivate you through this challenge.

Step 4: Get moving! Each time you do cardio, be sure to record it on your calendar, then share how it's going with the Facebook group.

Rather than a mission statement, the Livestrong Foundation has a mission question: Which everyday cancer problem will we fix today? They believe cancer survivors don’t just deserve hope for the future but a better today, as well. And that drives everything they do.

For every dollar donated, 82 cents goes directly to their programs, which include one-on-one support for cancer survivors, caregivers and loved ones, as well as community programs to address the day-to-day concerns of survivors.

The Foundation also supports cancer research and partners with institutions and policymakers to change the way the world treats cancer.

Want to get more involved? You can donate, volunteer, participate in an event, shop via Amazon Smile and follow on Facebook, Twitter and Instagram for updates and future events.

You don't have to run, walk or bike every day this month — after all, rest and active recovery days are important, too. If you're brand-new to exercise or just getting back into cardio workouts, start slow. Here are some of our beginner-friendly guides and original workouts to help keep you moving throughout the month.

Female friends walking in park for exercise, holding water bottles
This 20-Minute Morning Walking Workout Helps Fire Up Your Metabolism
photo of COREntine founder Keoni Hudoba doing lunge with overhead press for 10-minute low-impact cardio workout
This 10-Minute, Full-Body Cardio Workout Is Low-Impact — and Will Still Get Your Heart Pumping
senior woman doing squats on an orange yoga mat at home
A Low-Impact Cardio Workout for Older Adults That’s Easy on the Joints
Portrait of young athlete jogging on road in city
The Beginner-Friendly Guide to Running
Asian woman doing a low-impact dance cardio workout in her living room
Shake Things Up With This Low-Impact Dance Workout
man doing cardio interval treadmill workout
Beat Boredom and Torch Fat With This 40-Minute Treadmill Workout
woman doing 20-minute stationary bike workout at home
Break a Sweat With This 20-Minute Indoor Cycling Interval Workout
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How Small Steps Really Do Add Up When You Start Walking
woman doing walking and yoga workout outside
A 30-Minute Yoga and Walking Workout to Burn Calories and Strengthen All Over
Man mountain biking in woods
What Cycling Newbies Need to Know Before Hopping on a Bike
Sporty man wearing headphones and jogging
This 20-Minute Walk-Jog Workout Is Perfect for Beginner Runners
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Try These 10-Minute Walking Workouts to Get More Steps at Home
Woman Doing Incline Treadmill Walking
This 40-Minute Treadmill Walking Workout Targets Your Glutes Like Crazy
Man running on a treadmill
The 6-5-2-5 Workout Is the Only Treadmill Routine You Need to Build Your Glutes and Never Get Bored
Workout in gym on treadmill after pandemic
This 3-1-30-1 Treadmill Workout Burns Major Calories and Shakes Up Your Cardio
Man doing a 20-minute elliptical workout
Crush Calories (Not Your Knees) With This 20-Minute HIIT Elliptical Workout