Daily cardio can be one of the most effective ways to lose weight. But before you start a fitness routine, you must first understand the pros and cons.

Getting enough cardiovascular exercise can reduce your risk for heart disease, stroke, and other health problems. But if you have health conditions that may limit your ability to perform certain types of cardio, talk with your doctor before starting an exercise plan.

Burns Calories

If you’re like most people, you got into the gym to lose some fat and build some muscle. Your workout plan likely included a dose of steady-state cardio (treadmill, bike, or elliptical machine) that lasted upwards of 60 minutes.

While steady-state cardio is a great way to improve your overall cardiovascular health and strengthen your heart, it doesn’t seem to have a major effect on long-term weight loss.

This is because the body uses energy to perform basic functions at rest, such as breathing, heartbeat, and repairing cells. When your body isn’t getting the calories it needs to do these things, it starts using your fat stores for fuel.

Improves Circulation

Getting your heart rate up is one of the main reasons to include cardio in your daily workout regimen. It’s also an excellent way to improve cardiovascular fitness, which can be an important component in achieving your weight loss goals.

The best part is that a little bit of daily cardio goes a long way. A quick jog on the treadmill or a brisk walk in the park can burn a few hundred calories over time, which means you’ll be on your way to reaching your weight loss goal with minimal effort.

While we’re on the subject of cardio, a high-intensity interval training session is the way to go if you’re looking to get your heart pumping. And if you’re short on time, the best strategy is to break your cardio up into shorter sessions throughout the day. To find out more about how to incorporate the right amount of exercise into your busy schedule, read our guide to the best fitness routine for you.

Strengthens Muscles

Cardiovascular exercise is a great way to burn calories and improve your heart health. However, the best cardio workout is the one that meets your personal needs and satisfies your calorie burning goals.

To do this, you need to incorporate the three key components of a good workout: aerobic activity, strength training and flexibility exercises. This will allow you to achieve the best results possible for your weight loss plan.

Aim to get at least 150 minutes of moderately intense aerobic activity or 75 minutes of vigorous aerobic activity a week. For maximum benefits, try to spread these activities throughout the course of your day. And if you’re time-crunched, you may want to break your cardio up into smaller increments, such as three brisk 10-minute walks per day.

Reduces Stress

One of the main benefits of daily cardio is that it helps reduce stress. It combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine.

It also makes you feel energized throughout the day, and it promotes REM sleep – a crucial part of the good night’s rest that you need to stay healthy. But exercise can be hard on your muscles and cause you to be tired, so make sure to do it at least an hour before bedtime to ensure that you’re ready for a good night’s sleep.

If you’re looking to burn more calories in less time, try interval training, which alternates short bursts of high-intensity exercise with periods for recovery. You’ll torch more calories and build endurance in a shorter amount of time, says Forsythe.