High Intensity Interval Training

Aerobic exercise of moderate intensity over relatively long period of time such as forty-five minutes to an hour is the best way to improve cardiovascular fitness because the body is required to burn high amounts of oxygen, which stimulates the heart and lungs. However, for overall body sculpting, other types of exercise work better.
One such form of aerobic exercise is called high intensity interval training (HIIT). High intensity interval training can include exercises such as running in place, jumping jacks, squats or lunges, however the ideal use of HIIT is resistance training with weights. Perform a set of eight to twelve repetitions with eighty-five per cent of your maximum load, then rest.
The point is to expend nearly all of your energy for a small period of time: exercise almost to the point of exhaustion, then stop. Rest and catch your breath for two or three minutes before continuing. Not only will this stimulate the release of endorphins, performing high intensity exercises has been shown to stimulate the release of human growth hormone (HGH).
Additionally, high intensity training will promote muscle growth, which also raises the metabolism. Remember, it is important to properly warm up and cool down before exercising
Forming the Habit
The key to losing weight with aerobics, as with any other form of exercise, is consistency. You must make aerobics a habit. While only professional and Olympic athletes have the time and energy to work out and train for hours every day, even the most busy executive or housewife can find time for half an hour to forty-five minutes of aerobics four times a week.
This does not always have to be the same exercise. In fact it is better if you perform different aerobic activities in each workout so that your entire body is developed. Furthermore, increasing the variety of aerobic exercises you practice will help to prevent boredom and keep you motivated. You may walk or jog one or two times a week, write a bike or go swimming the other two times, or whatever you find works best for you. The important thing is to just do it. It takes the mind twenty-one days to form a new habit.
If you exercise every other day for three weeks you will find your level of motivation increasing: the beginning of a new, healthier body. You will begin to see results in the mirror, which will motivate you to achieve your goals. Remember, when shaping the new you, it is important to formulate the habit.