You know all the basic reasons for hitting the gym, right? Regular exercise is good for your heart, it helps prevent chronic disease and, of course, it can give you the ripped body of your dreams.

But if none of those reasons is motivation enough to get you off the couch, one other reason might just do the trick: Regular exercise can enhance your sex life, too.

Of course, the key phrase here is “regular exercise.” While a one-time session at the gym might lead to some extra fun at home, the real sex-related benefits of exercise come from an ongoing workout habit. Here’s what scientific research shows works best for men:

Get your cardio with HIIT

Technically, it really doesn’t matter what type of cardiovascular exercise you prefer, as long as you’re meeting the Department of Health & Human Services