Cardiovascular exercise — you know you need to do it to stay healthy and manage your weight, but you can never seem to find enough time between work, family and social obligations. The good news is you don’t need to spend hours plodding away on the treadmill — you just need to choose the right workout. Activities that use more muscle mass and that involve some sort of resistance will be more taxing and burn a greater amount of calories. In addition, the higher the intensity, the more calories you’ll burn. Take a look at our top 10 picks for cardiovascular exercises that give you the most bang for your buck.

1. Sprint Intervals     Sprinting burns 400-500 calories per 30 minutes.

Running, biking or swimming at a steady state is enough to burn some serious calories, especially if you’re just starting out. But if you up your pace for periods of time during your workout and you’ll increase the burn even more. “Sprinting burns a massive amount of calories, but it can only be kept up for a certain amount of time,” explains American College of Sports Medicine spokesperson Jim White. A 155-pound person who runs at a pace of 7.5 miles per hour can burn 465 calories in 30 minutes. Try alternating between two minutes at an all-out pace (or the fastest you can sustain for that long), and then recover with one minute of jogging, White recommends.

2. Tabata Training   Tabata-style training burns about 15 calories per minute.

Tabata training is a high-intensity exercise modality that burns a lot of calories in a short period of time. The protocol consists of doing 20 seconds of work at an all-out pace, followed by 10 seconds of recovery. You repeat this eight times. Almost any activity can be done in a Tabata-training style. A typical Tabata workout might include four exercises — for example, push-ups, squats, jumping rope and crunches. Although the first round might seem easy, just wait. By round eight, your muscles will be screaming! A study conducted by the American Council on Exercise determined that a typical Tabata workout can burn an average of 15 calories per minute, or 450 calories per half hour (workouts usually don’t last longer than 20 to 30 minutes).

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3. Rock Climbing

4. Swimming

5. Hill Workouts

6. Jogging

7. Jumping Rope

8. Rowing

9. Cross-Country Skiing

10. Burpees