For a great aerobic training session try this routine:

3 minutes moderate intensity kickboxing or boxing on heavy bag
2 minutes fast, high intensity speed ball punching with middle-level strike ball
3 minutes moderate intensity bicycling
rest 1.5 minutes
3 minutes fast, high intensity kickboxing or boxing on heavy bag
2 minutes moderate speed bag punching
finish

The key is to keep your heart rate up by alternating the training intensity. By lowering the pace to a medium intensity cycle, you are able to function at a higher intensity when in the fast,high intensity phase.

Train 2-3 times per week with this routine for a well-rounded fitness level.

www.personal-resistance-trainer.com