If you’re bored with your same old workout routine, or if you’re looking to mix things up, you’re in the right place. Here are some exercises that will leave you breathless, and not just because they’re challenging.

These exercises will also help to strengthen your cardiovascular system, tone your muscles, and improve your overall fitness level.

High-Intensity Interval Training

High-intensity interval training (HIIT) is a cardio workout that alternates between periods of high-intensity exercise and periods of rest or low-intensity exercise.

The high-intensity portion of the workout can involve any type of cardio, like running, cycling, or jumping jacks. The idea is to push yourself as hard as you can during the high-intensity periods, so that you’re breathing heavily and feeling the burn in your muscles.

Boxing

Boxing is an excellent way to get your heart rate up and work out your entire body.

Boxers use a combination of punches, kicks, and footwork to move around the ring, and they often incorporate strength training or plyometrics into their routine to increase their power. Boxing is also a great way to reduce stress and build confidence, as you’ll be learning new skills and challenging yourself in new ways.

Swimming

Swimming is one of the best workouts for your cardiovascular system, as it requires you to use your whole body to move through the water. It’s also a low-impact activity, so it’s gentle on your joints.

Swimming laps at a steady pace is a great way to improve your endurance and build strength, but you can also incorporate interval training or sprints to make the workout more challenging.

Burpees

Burpees are often used in HIIT workouts because they’re a full-body exercise that works your muscles, gets your heart rate up, and burns calories.

To do a burpee, start in a standing position, then drop down to a push-up position, do a push-up, jump your feet back up to your hands, and then jump up into the air. Repeat for several reps, or as many as you can handle.

Rope Jumping

Rope jumping is a simple but effective cardio workout that you can do anywhere. All you need is a jump rope and a little bit of space. To get started, try jumping continuously for 30 seconds, and then take a brief rest.

Repeat this cycle for several reps, gradually increasing the amount of time you spend jumping and decreasing the amount of rest time.

Cycling

Whether you’re cycling on a stationary bike or out on the road, cycling is a great way to get your heart rate up, burn calories, and tone your leg muscles. It’s also a low-impact activity, so it’s easy on your joints.

Try incorporating hills into your cycling routine to make it more challenging, or use high-intensity interval training techniques to really push yourself.

Running

Running is a classic form of cardio exercise that can be done almost anywhere, at any time. It’s a great way to build endurance and strengthen your legs and core muscles.

If you’re new to running, start with short, easy runs and gradually increase your distance and speed over time. You can also incorporate sprints or hill runs to make the workout more challenging.

Stair Climbing

Stair climbing is a great way to get your heart rate up and tone your lower body. If you don’t have access to stairs, you can use a step platform or a stair machine at your gym.

Try alternating between a steady climb and quick bursts of speed to increase the intensity of the workout.

Rowing

Rowing is a great full-body workout that can help you improve your strength, endurance, and overall fitness level. It’s a low-impact activity, so it’s easy on your joints, and it can be done indoors or outdoors.

To get the most out of your rowing workout, focus on maintaining good form, and try to increase your speed and intensity over time.

Jumping Jacks

Jumping jacks are a simple but effective form of cardio exercise that can be done anywhere, at any time. To do a jumping jack, start in a standing position, then jump your feet out to the sides and raise your arms up above your head.

Jump your feet back together and lower your arms back down to your sides. Repeat for several reps, or until you’re feeling the burn in your muscles.