With any cardio exercise, 150 minutes a week is a great baseline, so you can break that up however you want. Dancing for about 30 minutes a day, five days a week, is optimal. It's also a good idea to ...

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High-intensity interval training, or HIIT, can help you burn major fat. But what type of cardio works best? According to an expert: whatever you like best.

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Whether you choose biking vs. walking, you're still getting a great cardio workout. They use most of the same lower-body muscles; just in different ways.

But it doesn't have to be vigorous HIIT training or intense Spin classes. Your cardio workout should be at least continuous cardio at a moderate level reaching 60 to 70 percent of your max heart rate.

High-intensity exercise can not only improve your cardio fitness, but have a positive affect on your immune and hormone health, and cognitive function.