Beginner, Intermediate & Advanced 10/10 interval workout routines
- Beginner 10/10 interval workouts
- Intermediate 10/10 interval workouts
- Advanced 10/10 interval workouts
Beginner 10/10 interval workouts
- Warm-up for 3-to-5 minutes
- Do a high intensity (hard) activity for 10 seconds followed by…
- Doing nothing, standing still and/or sitting down & completely resting for 10-to-30 seconds and…
- Repeat this for 5 minutes
- Rest 5-to-10 minutes
- Repeat 0-to-3 more times
In this basic 10/10 interval workout you're resting for 10-to-30 seconds instead of ONLY 10 seconds.
- Warm-up for 3-to-5 minutes
- Run on a treadmill at 7mph for 10 seconds followed by…
- Not walking or completely stopping on a treadmill for 10-to-30 seconds and…
- Repeat for 5 minutes
- Rest 5-to-10 minutes
- Repeat 0-to-3 more times
- Warm-up for 3-to-5 minutes
- Walk fast on a treadmill at 5mph for 10 seconds followed by…
- Not walking or completely stopping on a treadmill for 10-to-30 seconds and…
- Repeat for 5 minutes
- Rest 5-to-10 minutes
- Repeat 0-to-3 more times
Intermediate 10/10 Interval Workout
- Warm-up for 3-to-5 minutes
- Do a high intensity (hard) activity for 10 seconds followed by…
- Doing nothing, standing still and/or sitting down & completely resting for 30 seconds and…
- Do a high intensity (hard) activity for 10 seconds followed by…
- Doing nothing, standing still and/or sitting down & completely resting for 20 seconds and…
- Do a high intensity (hard) activity for 10 seconds followed by…
- Doing nothing, standing still and/or sitting down & completely resting for 10 seconds and…
- Do a high intensity (hard) activity for 10 seconds followed by…
- Doing nothing, standing still and/or sitting down & completely resting for 10 seconds and…
- Do a high intensity (hard) activity for 10 seconds followed by…
- Doing nothing, standing still and/or sitting down & completely resting for 20 seconds and…
- Do a high intensity (hard) activity for 10 seconds followed by…
- Doing nothing, standing still and/or sitting down & completely resting for 30 seconds and…
- Repeat this 10 minutes
- Rest 5-to-10 minutes
- Repeat 0-to-3 more times
In this intermediate interval workout you're varying (or pyramiding) your rest times so the interval workout will be at times very intense and at other times… not so intense (but still intense enough to burn off lots of fat)
- Warm-up for 3-5 minutes
- Ride a stationary bike FAST for 10 seconds
- Stop Riding and completely rest on the stationary bike for 30 seconds
- Ride a stationary bike FAST for 10 seconds
- Stop Riding and completely rest on the stationary bike for 20 seconds
- Ride a stationary bike FAST for 10 seconds
- Stop Riding and completely rest on the stationary bike for 10 seconds
- Ride a stationary bike FAST for 10seconds
- Stop Riding and completely rest on the stationary bike for 10 seconds
- Ride a stationary bike FAST for 10 seconds
- Stop Riding and completely rest on the stationary bike for 20 seconds
- Ride a stationary bike FAST for 10 seconds
- Stop Riding and completely rest on the stationary bike for 30 seconds
- Ride a stationary bike FAST for 10 seconds
- Repeat for 10 minutes
- Rest 5-to-10 minutes
- Repeat 0-to-3 more times
Advanced 10/10 Interval Workout
- Warm-up for 3-to-5 minutes
- Do a high intensity (hard) activity for 10 seconds followed by…
- Doing nothing, standing still and/or sitting down & completely resting for 10 seconds and…
- Repeat this 5-to-20 minutes
- Rest 10 minutes
- Repeat 0-to-2 more times
This advanced 10/10 interval is the ultimate fat burning workout and the most intense to burn the most fat you can in a real short period of time
- Warm-up for 3-to-5 minutes
- Run on a treadmill at 5mph at a high incline for 10 seconds followed by…
- Not Walking or completely stopping on a treadmill for 10 seconds and…
- Repeat this 5-to-20 minutes
- Rest 5-to-10 minutes
- Repeat 0-to-3 more times
Use these tips to lose weight faster with intervals…
- How to Do 10/10 Intervals to burn fat much faster than regular intervals
- 8 rules to lose weight fast doing high intensity intervals
- How to lose weight fast in only 10 minutes on a treadmill
- How to lose weight at home doing 10/10 intervals
Share This
Leave me a comment here but Look at the FAQ on how to lose weight first and if you don't believe I can make you Lose Weight Fast Enough To Look Good Naked…
Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.
- Easy weight loss plans ›
Permanent Weight Loss Plans
- How to lose 50 pounds in 5 months
- How to lose your last 10 pounds
-
How to lose weight at home
Use this plan if you have a busy schedule, stuck at home with kids or don't have a gym membership
- How to lose weight after giving birth
- How to help your kids lose weight
- How to lose weight in college
- How to lose weight with Hypothyroidism
If you're seriously overweight then it's best that you use the Permanent or Beginner Weight Loss Plans
Emergency Weight Loss PlansOnly use these plans to temporarily lose a lot of weight REAL FAST in a short amount of time
Weight Loss Plans For BeginnersLose weight without counting calories or little-to-NO exercising
Free diet meal plansUse these diet meals plans with the weight loss plans where you need to count calories
- Weight loss workouts ›
Walk Off Belly Fat On a treadmill
Lose 10 lbs. in 10 days on a Bike
Use a treadmill to Look Good Naked
Lose 50 lbs. doing this workout at home
Lose 10 lbs. in 21 days doing Jumping Jacks
10min get ripped fat loss workout
20 min. workout to lose 20 lbs.
10 minute Elliptical workout
More Weight Loss Workouts - Quick Weight Loss Tips ›
Important Weight Loss Tips
- 40 fast weight loss tips
- How to get a flatter stomach in 1 week
- How to get motivated to lose weight
- 11 ways to increase your metabolism
- 37 ways to curb cravings
- How to cheat on your diet and still lose weight
- Jillian Michaels tip to lose 5 lbs. in 7 days
- How food journals help you lose weight faster
Best Things To Eat & Drink More Quick Weight Loss Tips - Best diet supplements ›
Best Fat Burners
Fat burners help you lose weight faster by increasing your metabolism, decreasing appetite & giving you more energy
Colon CleansersColon Cleansers help you lose weight without diet or exercise by getting rid of waste in your body
Fats That Burn Fat Meal Replacements (MRPs), hakes & bars*Diet supplements are not magic pills that will make or break your weight loss dreams and although diet supplements do help you lose weight faster… You DO NOT NEED Diet supplements in order to lose weight.
- Weight Loss Tools ›
- Food Journal
-
Weight loss calorie calculator
See how many calories you need to eat lose weight
-
Carb, protein & fat calculator
See how many carbs, protein & fats you need in your diet to lose weight
-
How to lose weight doing anything
See how much weight you can lose by doing anything from having sex all the way to running as fast as you can
- Check your body fat %
-
Height
/ Weight Chart
See how much you're supposed to weigh
- See the
Nutrition Facts of any food
See how many calories are in the foods you're eating along with the amount of carbs, protein & fats
- F.A.Q. About losing weight ›
F.A.Q On How To Workout To Lose Weight
- How do I know I'm working out hard enough?
- Will lifting weights make women bulky?
- What workouts help you lose weight faster?
- Do I do Cardio or weights first?
- Is it better to use free weights or machines?
- How often do I need to change my routine?
- What's the best piece of cardio equipment?
- Does muscle turn into fat if I stop working out?
- Should I lose weight & then start lifting weights?
- How do you warm-up & stretch?
F.A.Q About How To Eat To Lose Weight- How much do I need to eat to lose weight?
- How many meals a day do I eat?
- How many carbs, protein and fats do I need?
- How do I count calories?
- Will I gain weight if I eat at night before bed?
- Will skipping meals make me fat?
- Do too many carbs make you fat?
- Will a low fat diet help me lose weight faster?
- What should I eat before & after exercise?
- Why Very Low Calorie Diets don't work
F.A.Q On Why You Can't Lose WeightF.A.Q On How Fast You Can Lose Weight