Cardiovascular (cardio) exercises are key to a healthy lifestyle. They improve your heart health, keep you in shape, and help control your weight.

Don’t feel limited to running or cycling; there are plenty of ways to get your heart rate up in a way you enjoy. These top 7 cardio exercises for maximum results will keep you fit, healthy and strong. There are a myriad of other options that you can try out by personalizing your fitness plan.

1. Wideout Push-Ups

Wide grip push-ups are a great way to challenge your chest and triceps muscles. They recruit the biceps and serratus anterior (the muscles along your ribs) as well, according to NYC-based trainer Rachel Mariotti.

The main difference between wide grip and standard push-ups is that you place your palms a few inches wider than shoulder-width apart on the floor. Hold yourself in a high plank position and lower your body toward the ground, then push back up to the starting position.

This type of exercise is more difficult than regular push-ups because it requires you to use more of your upper body. You also have to keep your core tight and engaged throughout the movement.

It is important to perform wide grip push-ups with proper technique, so be sure to warm up before doing this workout. Try doing dynamic stretches like arm circles or arm swings to help get your body ready for the work ahead.

To maximize the benefits of this exercise, perform a few sets of 8-15 repetitions. Be sure to take adequate rest between each set to avoid injury.

2. Thruster

Thrusters are a great choice for anyone looking to strengthen their core and develop an upper body. They also hone cardiorespiratory fitness and improve overall body composition, says physical therapist Grayson Wickham, D.P.T., founder of Movement Vault.

This hybrid exercise, which combines the front squat and overhead press, is an excellent way to develop full-body strength, power, and coordination. It’s an important part of CrossFit workouts and can be performed by people of all skill levels.

To complete a thruster, you need to first squat with a barbell in the front rack position. You should then push the barbell up overhead, while pressing through your heels and tightening your glutes.

When you reach the top of the motion, straighten your arms to return the barbell to collarbone height and repeat the movement for the next thruster. Make sure to keep your head in line with your arms, so that your ears are before your biceps.

You can do a variety of variations on the thruster, including dumbbell and kettlebell thrusters, single-arm thrusters, and medicine ball thrusters. While the basic thruster always combines a front squat with an overhead press, different equipment changes the demands on the body from a strength, mobility, and stability standpoint ever so slightly, so adding variations to your routine can help you achieve optimal results.

3. Plate Fast Feet

Metabolic conditioning (metcon) exercises are a great way to get in shape. They increase muscle endurance, develop strength, and improve recovery.

This exercise, often seen in CrossFit gyms, uses a weight plate to strengthen the legs and glutes. It also helps build core strength, as well as arm and shoulder muscles.

Stand with feet shoulder-width apart and grip a weight plate between your feet, the skinny side down. Hinge your hips back and bend your knees until they make a 135 percent angle, or as Harcoff says, ” v-e-r-y w-h-e-r-e.” Brace your midline, pulling elbows behind you while slowly lowering the plate to the ground.

According to Gardner, this movement is a full-body move that works the legs, glutes, core, arms, and shoulders. He recommends 3-5 sets of 8-12 reps.

Whether you’re looking to improve your agility or speed, try the Ali shuffle. It’s a valuable alternative to standard fast feet and will help you “float like a butterfly and sting like a bee.”

4. Body-Weight Jumps

Jumping jacks and plyometric exercises are an excellent way to increase your muscle tone. They’re also a great workout for losing weight, because they get your heart rate up and boost your metabolism.

Body-weight jumps are a form of plyometric training and they’re very easy to do. You can do them as part of a HIIT circuit or as a stand-alone workout.

This exercise targets the inner thighs, hamstrings, calves and glutes. It can be done without any other equipment, but it is a high-intensity exercise that’s perfect for burning calories and improving endurance.

The key is to jump with a lot of force, and land softly. The butt and thigh muscles propel you up, while the quads, hamstrings and calves catch you as you fall.

This is a great exercise for developing power and explosiveness. It’s also a great calorie-burner because it requires a lot of energy. A good set of box jumps burns between 800 and 1,000 calories per hour, which means it’s a great exercise for people who want to lose weight.

5. Hand Switches

Among the most important parts of any circuit are switch contacts. They control the flow of electrons through a circuit and are vital to many systems. Luckily for the tinkerer, there are many types of switches available. The most common include toggle switches, rotary knobs and pushbutton or lever-actuated selector switches. Some switches even come in modular forms, such as stackable pushbutton or rotary knob switches.

Getting to the bottom of the switch is a matter of choosing the right type and selecting the correct configuration. For example, a single lever or button switch is not suitable for applications where the switch is pressed for long periods of time. This will lead to unfavorable fatigue and a shortened lifespan. The best bet is to use multiple switches in various positions. Depending on the application, you may need to configure each switch in an orderly fashion to avoid any potential circuit breaker snafus.

The best way to choose the right switch is to consult a knowledgeable electrical engineer. They will be able to recommend the best type and configuration to suit your needs. Using the wrong switch could spell disaster for your project. This will lead to costly redesign and rework down the road.

6. Low Lunges

Lunges are a great lower-body exercise for increasing muscle mass and sculpting your body. They also burn calories and get your heart rate up, improving your overall health and wellness.

They can be used as part of a larger fitness routine or incorporated into a short workout throughout the day. If you do lunges regularly, they can also help improve your posture and range of motion.

If you’re a beginner, start with a low lunge to build confidence and get familiar with the movement before adding weight. Alternate between forward and backward lunges for a complete low-impact workout.

This exercise is a good way to work the hamstrings, hips, and glutes while improving balance and core strength. It’s easy to adapt the movement for your own fitness level by adjusting the angle of your knee or lowering the front foot as you step.

Another variation is a reverse lunge, which has less impact on the knee joints and can be a good option for those with arthritis or injuries. This exercise can be added to a basic lunge program by performing a set of six to 20 reps and then changing the direction of the lunge.

7. Jump Rope

Jumping rope is an effective, easy-to-learn exercise that combines cardiovascular and muscle strength training. It’s a versatile workout that’s perfect for anyone, no matter your fitness level or goal.

It’s also one of the best workouts for burning calories, and can increase your metabolism in half the time it takes to complete a moderate-intensity activity, like running or walking, says Michael Matheny, C.S.C.P., a trainer in New York City.

When done correctly, jump rope builds skeletal strength and improves balance and coordination, according to Irvin Sulapas, M.D., assistant professor of sports medicine at Baylor College of Medicine. This helps prevent bone loss, which increases the risk of fractures and osteoporosis.

It’s also a fun, accessible workout that can be done in your living room or anywhere there’s a space for it. It’s also a great addition to High-Intensity Interval Training (HIIT) workouts, which use short intervals of intense exercise with periods of rest.