Intense aerobic workouts have three major benefits: They burn a lot of calories, which helps you lose weight fast; they challenge your cardiovascular system to get stronger; and they cut down on the amount of time it takes to exercise enough to stay healthy. High-intensity aerobic exercise is also an efficient way to reap the other benefits of regular aerobic exercise, which include improved mood, lowered risk of diseases like type 2 diabetes and stroke, and a longer, more independent life.
Running
Running is a challenge, but it pays off in an impressive number of calories burned. If you weigh 200 lbs. and run at a steady 8-mph pace for one hour, you can burn 1,229 calories, according to figures published on MayoClinic.com. Running is also the ideal exercise for building cardiovascular capacity. You can increase your workout intensity at the drop of a hat by simply running faster or running uphill.
Bicycling
Running isn't automatically a high-intensity workout; you have to put in enough effort to get the intensity. The same applies to bicycling. If you're willing to put in the effort of working near the upper limit of your capabilities, you'll quickly develop greater cardiovascular capacity. Cycling can burn a lot of calories, too. According to Harvard Health Publications, a vigorous stationary bike workout can burn 932 calories in an hour if you weigh 185 lbs. And if you're able to pedal 20 mph or faster, you can burn more than 1,400 calories per hour on a road bike.
Swimming
Exercising in the water can lower your perceived level of exertion. But the water itself offers resistance against every movement, and allows you to work both your upper and lower body together. The more muscles you work, the higher-intensity your aerobic workout will be and the more load you'll place on your cardiovascular system. According to Harvard Health Publications, an hour of vigorous swimming can burn between 888 and 976 calories if you weigh 185 lbs. Like running and cycling, you can easily tailor a swimming workout to suit your current capabilities.
Rope Jumping
If you have a limited budget and limited space to work with, rope jumping may give you the best return on your monetary investment. Invest a few minutes to master hopping over the rope with both legs at once instead of skipping, then fine-tune your technique so that you can spin the rope quickly. For the $20 or less it costs to purchase a jump rope as of 2010, you can burn 910 calories in an hour if you weight 200 lbs., according to MayoClinic.com.
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