Vigorous aerobic activity
There's good evidence that vigorous activity can bring health benefits over and above that of moderate activity.
Examples of activities that require vigorous effort for most people include:
- jogging or running
- swimming fast
- riding a bike fast or on hills
- singles tennis
- skipping rope
- martial arts
Try the aerobic workout videos (link opens in new window) in the NHS Fitness Studio.
Vigorous activity makes you breathe hard and fast. If you're working at this level, you won't be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous activity can give similar health benefits to 150 minutes of moderate activity.
For a moderate to vigorous workout, try Couch to 5K (link opens in new window), a 9-week running plan for beginners.