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When people do vigorous-intensity activities, they breathe rapidly and have a much faster heartbeat than at rest. The following activities can help you to get the benefit of vigorous-intensity exercise:

Jog or run; cycle at least 12 miles per hour; hike; play soccer; cross-country ski; swim moderately to hard; play a game of basketball or volleyball; carry heavy loads such as bricks. Any exercise that raise the heart rate and keep it up for an extended period of time can improve aerobic fitness. If these kind of activities or exercises are done regularly and long enough, they can help improve fitness.

Experts suggest that adults ages 18 to 65 do vigorous exercise for at least 20 minutes a day, three days a week or more. Or they can do moderate activity for at least 30 minutes a day, 5 days a week or more. Balance boards, exercise balls and walking or jogging accessories are supportive towards increasing the intensity of your exercises from moderate to vigorous.  

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