Cardio is a key part of any weight loss regimen, along with strength training. But what’s the difference? “Cardio is more focused on your cardiovascular health and burning fat, while strength training focuses on building or preserving muscle and turning fat into muscle,” explains Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. “Too much cardio without strength training or proper fueling with nutrition, for example, can lead to muscle loss in addition to fat loss.”

The basic formula to losing weight is to burn more calories than you consume (though it’s not always that easy), Landicho says, and cardio leads that effort by burning calories long after your sweat sesh ends through a process called excess post-exercise oxygen consumption (EPOC), he adds. According to the National Association of Sports Medicine, EPOC is characterized by an increased oxygen intake and metabolism that takes place while the body recovers from exercise.

The Centers for Disease Control and Prevention (CDC) recommends that adults practice 150 minutes of moderate-intensity cardio weekly. With that said, there is no universal prescription for weight loss because every body and metabolism is different. However, the CDC and the experts we spoke to can offer some good starting points to keep your movement effective and interesting.

According to Denise Chakoian, C.P.T., owner and founder of CORE Cycle.Fitness.Lagree, it takes 20 minutes of cardio to enter fat-burning mode in most bodies, so she recommends aiming for 30 to 45 minutes per session, regardless of the workout you choose.

Below, find our experts’ go-to cardio exercises for weight loss to add to your fitness routine.

Running

Both Chakoian and Landicho recommend going for a run to get your cardio in. The CDC considers running a “vigorous” form of aerobic exercise, so you can meet your requirement for optimal health with s a 75-minute weekly jog around the neighborhood.

Cycling

Whether it’s with an hour spin class or taking your bike instead of the train to work, both count as cycling your way to your cardio goals. Depending on the terrain, the CDC considers it moderate or vigorous exercise.

Kickboxing

According to White, kickboxing is a great calorie-burning exercise as well as an effective full-body workout. It’s a high-intensity workout that elevates your heart rate and has “great afterburn effects,” meaning that your body continues to burn calories after due to the EPOC effect. “The average kickboxing session can burn 500-800 calories in 60 minutes making it one of the most effective workouts for fat burning,” White explains.

Jump squats

For those able to perform high-intensity workouts, this exercise will have you feeling the burn. Jump squats also have many of the same benefits as kickboxing, White says, “With the added benefit of improved athletic performance through power, explosiveness, and functional strength.” Since jump squats are a high-intensity workout, they are also great for burning a significant amount of calories quickly.

Jumping jacks

Landicho recommends breaking out in jumping jacks anytime your workout needs a heart-pumping boost. Try three sets of 30 seconds of movement, taking a break for 45 seconds between each one.

Rowing

“Using a rowing machine is one of the most efficient ways to get a cardiovascular and strength training workout in a short amount of time,” Nick Karwoski, a Hydrow athlete and triathlete previously told Prevention. Some machine-specific workouts are as short as 15 minutes.

Walking

Never underestimate the power of a brisk walk. The CDC recommends taking a stroll for 30 minutes a day, five days a week. The benefits of walking every day include helping to maintain a healthy weight, a better mood, a decreased risk of chronic disease, and more.

HIIT workouts

“High-intensity interval training (HIIT) is so beneficial for fat loss due to the amount of calories you can burn in a short amount of time,” White explains. “It’s also great for weight loss that preserves your muscle mass.” This style of workout is often performed in circuits. An example White shares is a workout consisting of 30 seconds each of jump squats, burpees, mountain climbers, and push-ups at maximum effort with 15 seconds of rest between each move. Ideally, the circuit would repeat three to five times with a gradual increase of the intensity, duration, or weight/resistance to continue building strength and burning fat. For those looking for low-impact moves, you’ll want to skip HIIT, as it tends to involve jumping and moves that generally may be hard on joints.

Jump rope

Jumping rope is a high-intensity form of cardio that engages your entire body, making it an effective and efficient workout. “If you’re jumping rope at any speed for 30 seconds, you’re going to start to feel it,” Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA previously told Prevention. “There’s a lot of coordination between different muscle groups.” Like running, jumping rope is considered vigorous cardio by the CDC, so a 75-minute weekly sesh is a good starting point.

Suitcase march or high-knees

Stand tall, and using your core, drive one knee up to your chest, then alternate, ending in high knees, Landicho explains. “The marching position keeps your torso tall and resists the weight pulling you to the side,” he adds. Not only will this check off your cardio obligation, it will challenge your body’s ability to withstand load on one side—all while balancing on one leg then switching to the other—strengthening your obliques and glutes.

Dancing

Landicho says a good freestyle dance session is his “favorite” form of cardio. Yours can be breaking out in kitchen karaoke, or attending a more formal cardio dance class.

Swimming

Swimming offers all of the heart-pumping benefits of other cardio without the pavement-pounding wear and tear that some of them come with. If you’re carrying excess weight and struggle with joint pain, it’s a great option for getting in a gentle but effective workout, per the Cleveland Clinic. The CDC says a 154-pound person who swims slow freestyle laps for 30 minutes burns 255 calories.

In addition to potential weight loss, “cardio exercise has many health benefits,” White explains. These benefits may include:

• Improved cardiovascular health. Cardio is key to maintaining good heart and lung health, says Landicho. White agrees, adding that regular cardio exercise helps strengthen the heart to pump blood more effectively, lower blood pressure, reduce cholesterol levels, and lower the risk of heart disease.
• Better mood. “It’s also mood-boosting, stress-busting, and endorphin-filled, making it a key component of a healthy lifestyle,” Landicho adds.
• Increased stamina. White adds that cardio exercise is key for increasing endurance while being great for lung health and better breathing.
• Boosted immunity. Regular exercise, including cardio, may also benefit immune health, White adds. Research shows that habitual exercise has an overall anti-inflammatory effect and increases white blood cell count for enhanced immune defense and metabolic health.

Regular cardio exercise is not only beneficial for losing weight and improving overall health, but it’s also key for losing excess fat. “Cardio is tremendous for aiding in fat loss by boosting your metabolism and burning calories,” White explains. “It specifically burns fat around the internal organs which is part of the reason it is so great for disease prevention.”