Vigorous exercise: this is any type of exercise that requires a high amount of effort, significantly elevates your heart rate, and causes rapid, heavy breathing. During this intensity, you will sweat profusely within minutes and cannot say more than a few words without pausing to catch your breath.

How to measure: There are several ways to measure the intensity of exercise. Here are a few key metrics to help you classify which exercise is considered vigorous or moderate.

The talk test: If you are working out at a vigorous level, you will not be able to say more than a few words without pausing for a breath. If you can hold a conversation, the intensity is generally only moderate.

Heart rate: Vigorous exercise requires working at 70% to 85% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220 (for example, a 40-year-old has an estimated max HR of 180, making their vigorous target 126–153 beats per minute).

Examples of vigorous exercise

• Running or jogging (faster than 5 mph)

• Brisk uphill walking

• High-intensity interval training (HIIT)

• Lap swimming

• Cycling uphill or at speeds over 10 mph

• Fast skipping rope

• Rowing

• Boxing

• Competitive sports (e.g., soccer, basketball, singles tennis)

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