What’s the difference between aerobic and anaerobic?

Aerobic means involving or improving oxygen consumption by the body. Aerobic exercise, therefore, enhances respiratory and circulatory efficiency by improving oxygen consumption. Aerobic movements require oxygen to generate force, and enlist slow-twitch muscles for activity over sustained periods of time.

Examples of aerobic exercise includes cardio, jogging, cycling and running marathons.

Anaerobic, on the other hand, literally means “without oxygen”. Anaerobic exercise, then, does not require oxygen to generate force. Anaerobic movements use fast twitch muscles for short bursts of intense activity lasting only brief durations of time. Examples of anaerobic exercises includes isometric holds, high intensity weightlifting.

HIIT will produce very fast results in a short period of time, it stimulates the body in a way that cannot be paralleled by other methods of cardio. Constant change which allows for higher intensity is the key to HIIT. 
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High Intensity Interval Training – 30 mins of alternating low to moderate intensity intervals with high intensity intervals increasing both your aerobic and anaerobic endurance while burning more fat than ever before.