For quick changes to your body shape go for high intensity interval training (HIIT). Proven to help you promote fat loss, the technique also improves your ability to process sugar, increase metabolism and improve performance. HIIT has been around for many years and can be done in various ways using different types of CV equipment such as a rower. Alternatively you can go out for a run. HIIT has amazing effects and 30 mins can be as effective as 2.5 hours of slow CV. However even a short period such as 5 mins a day has benefits. After a warm up, sprint as fast as you can go for 10 second rest for 20 seconds. Repeat 10 times.