Obesity has been declared as a global epidemic, and experts say it will eventually overtake tobacco use as the number one preventable cause of death. Doctors are encouraging people around the world to engage in more physical activity to combat the high rate of obesity. Many people would agree that engaging in some form of cardio is the simplest — albeit not the easiest — form of exercising. Here are a few common cardio exercises that burn a significant amount of calories.

Walking/Jogging/Running

Jogging and running are definitely the most well-known cardiovascular exercises. Unless the weather is not tolerable, then no equipment is needed. If you live in an area where the climate is extreme, then it might be a good idea to invest in a treadmill or choose another cardio exercise. The calories that one can burn widely vary, depending on the effort that is exerted. That said, a light jog at 5 mph will burn approximately 600 calories.

Swimming

Swimming is great because just about anybody can do it, regardless of age. Aside from cardiovascular benefits, swimming also improves muscle strength, flexibility, and overall endurance. There is a very low risk of injury, which is ideal for people who are older. Of course, not everybody has access to a swimming pool, but if your local health club is equipped with one, swimming can help you burn over 700 calories per hour, which is roughly the equivalent to running six miles.

Jumping Rope

Jumping rope is probably the most underrated cardio exercise in existence. This cost-effective exercise can burn up to 1000 calories an hour or more, depending on intensity. It also tones muscles, improves agility and coordination. A gym membership or a large area is not needed to accomplish a rope-jumping routine. All you need is a small area — about 6 feet by 6 feet — and a 3 foot clearance over your head. In other words, this can be achieved just about anywhere.

Biking

A low-impact exercise that is great for the lower body, biking can burn anywhere between 600 to 1000 calories per hour, depending on effort. Biking is also good for the lower back and hips, and is a great alternative for people who don’t like to run. If you can’t afford a bicycle or if you live in an area where the climate isn’t very biker-friendly, stationary bikes can be just as effective. Spinning classes have been increasingly popular in recent years, and are offered at most health clubs.

The number of cardio exercises are endless. Be sure to choose one or more exercises that you actually enjoy. Otherwise, you will be more likely to create excuses to not exercise at all.