There are plenty of cardio workouts you can do to lose weight and get fit. There’s no «right» cardio exercise, and the best choice for you is the one that is the most challenging, but that you can perform safely and enjoy. Exercises that intervals and circuits can help you get the fly yoga exercises bang for your time spent. Watch Now: What is Interval Training and Why Does It Work?

The workouts below offer new and unique ways to get your heart rate up, burn more calories, and get in great shape. This workout takes traditional interval training and turns up the heat by shortening the recovery intervals between exercises. Cumulative intensity: The cardio moves include a range of exercises from long jumps to burpees. Because the intensity is cumulative, you should feel breathless by the end of each circuit. A very short recovery time: You do each high-intensity cardio exercise for 40 seconds, then rest just 20 seconds. When you do all four exercises, that comes out to four minutes of work. You can stick with that or repeat the circuit for a longer workout.

You burn more calories during the workout and you get a great afterburn. With four total circuits, you’ll burn tons of calories. The variety of the workout and the exercises keeps things interesting. This workout includes high-impact, high-intensity exercises done in a format designed to get you out of your comfort zone, burn more calories, and increase your anaerobic threshold. In this workout, you’ll be switching between intervals of 30, 60, and 90 seconds with equal resting periods. Moderate intensity: A moderate intensity is around a level 6 on a perceived exertion scale from 1 to 10.

High intensity: You can’t sustain this for long because you’re well out of your comfort zone, around a level 8 on the perceived exertion scale. Very high intensity: This is the shortest interval and the one that takes you to a level 8 or 9, which should be in your anaerobic zone. By focusing on all levels of intensity, you’re training all of your body’s energy systems for a comprehensive, calorie-burning workout. This series includes four different workouts that show you how to change the settings of some of the most common cardio machines in order to get you the most out of your workouts.