It’s easy to forget that, with the right exercise plan, all it takes is a few minutes each day to get in shape. Cardio is all about increasing one’s heart rate, so tricks like high-interval training and running are perfect for making you stronger and fitter. Yoga also provides strength benefits while working on flexibility. Finally, strength fitness, like weightlifting or pushups, can build muscle to power your life while improving your posture. Check out this list of five heart-healthy exercises to do a minimum of three times per week for optimal results:

1. Pushups or burpees

Pushups are another great all-around exercise that trains your whole body. Your chest and triceps get the most attention, but pushups also work your forearms, lats (back muscles), abs, calves, obliques (side abs), and hips. It’s also a terrific mobility exercise for increasing the range of motion in your shoulders or getting rid of that couch potato slump. Benefits: Toning your chest and arms will benefit your looks and your heart by raising HDL cholesterol levels. Cardio is also an effective way to burn calories, so this workout is a great way to get a body you love without feeling guilty.

2. Running

Running is one of the best ways to get in shape because running requires more muscles than walking: your quads and calves, glutes and hamstrings, hips, and core. It also gives you a full-body workout that keeps your heart pumping for up to 30 minutes after you’re done. Don’t worry if you don’t like running outside; You can also do many options indoors. Running on an incline treadmill or taking long walks with a high step count will also help burn calories. If you’re not used to running, start slowly with a five-minute walk and do a series of 30-second sprints. As you feel more comfortable with the walking pace, gradually increase your speed to 1 minute of running after a few weeks and then build up to two at the most. Benefits: Running and walking improve circulation, lowers blood pressure and cholesterol, and brings oxygen-rich blood to your heart. A popular study even found that running at least five minutes daily three times a week is just as effective as cardiac rehab programs.

3. Lunges

Making you strong in your quads, glutes, and hamstrings also improves your balance and posture by strengthening the muscles on the back of your body. Strong quadriceps are crucial for climbing stairs or getting up from a chair without wobbling. They’re also good for preventing knee injuries like ACL tears. A strong butt can improve posture by keeping your hips in alignment while you walk, but it can also reduce back pain by correcting imbalances in muscle tone that throw you off-center. Strong hamstrings prevent back problems and knee issues since they support the knee when standing or walking. Benefits: Making you strong in your quadriceps, glutes, and hamstrings can improve posture and stability while preventing knee injuries. Lunges are also a great all-around exercise that trains your whole body.

4. Stair climbing

Climbing stairs is a great way to work out and simultaneously make you strong in your legs. This simple exercise can be done anywhere, which is why it’s popular with fitness fans. You can find stairs anywhere: uneven city curbs, stairwells in office buildings or hotels, or even just the short ones between the sidewalk and street when you park your car on the road. Benefits: Climbing stairs is a top cardio exercise for strengthening your butt and thighs while improving balance and mobility at the same time. You can make this move anywhere—at the office, going for a walk outside or in the mall, or just climbing up to your car—which is one of its best advantages.

5. Squats

The basic squat is as old as the hills but is still a go-to exercise for a reason. Building strength in your quads, hamstrings, and glutes engages your butt and thighs while also improving balance, making you more stable on your feet and reducing the chance of falling. Squats also help maintain proper posture by strengthening core muscles like your back and abs to hold your spine in place. Benefits: Building a stronger butt, thighs, and calves will make you look great in leggings and strengthen the muscles around your heart.