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2 Beginner weight loss interval routines

  1. Basic Interval workout
  2. Pyramid Interval workout

1. Basic interval workout

Here's An Example of a Basic interval workout…

  • Warm-up for 3-to-5 minutes
  • Run on a treadmill at 7mph for 20-to-45 seconds followed by…
  • Walking on a treadmill at 2mph for 60-to-90 seconds and…
  • Repeat this for 10-to-30 minutes

Another Easier Example of a Basic interval workout

  • Warm-up for 3-to-5 minutes
  • Walk fast on a treadmill at 5mph for 20-to-45 seconds followed by…
  • Walking slower on a treadmill at 3mph for 60-to-90 seconds and…
  • Repeat this for 10-to-30 minutes

2. Pyramid Interval Workout

Here's An Example of a Pyramid Interval Workout…

  • Warm-up for 3-5 minutes
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Stop Here if you're just doing a 20 minute interval workout
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Stop Here if you're just doing a 30 minute interval workout

More Interval weight loss workout routines



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1-40 of 65 Comments
mari

Hi, I'm a 5'6" female weighing 285 lbs. I recently found out I have type 2 diabetes so rushed to find a plan that would help me. I've always been on the plus size but this time I'm at my heaviest wearing a size 22. I would like to get back to a size 14 or less. What would you suggest?

May 11, 2015

chrisy

hi
I have currently started to workout in march, and am doing shift work. I am currently 176lbs and would like to be 121lbs by December if that is possible. but the issue is that the country I come from which is Seychelles does not have much of the high quality low fat food required. and also everything is expensive. so please can you help me with an easy meal plan and home exercise I can do to make the fat go away. I live on an island .

March 19, 2015

Kareem

Hi,

I want to lose some of the belly fats and I like your workout, but my question is, should I be doing some muscles training after or before each treadmill workout?

February 27, 2015

Adrian Bryant

before if doing a interval weight loss workout

February 28, 2015

Michele S

Hello
I am a sugar addict and have gained a lot in the past year. I was always active but I've been not even wanting to go to my yoga classes that I have always loved.....just being lazy. I am 5'6 and 170 but a year ago I was 150! There is so much information on this website but a bit overwhelming. Any thoughts?
Thanks

February 24, 2015

Michelle

Hi Adrian! I recently came across your workouts and have been doing the jumping jacks workout at 10 sec work and 10 sec rest for 15 minutes. My rib cage and whole upper body is sore. I am 39 yrs 5ft 5in and 204lbs. I was doing intervals of brisk walking/jogging/running over a mile everyday until I discovered your workouts. I want to lose weight healthfully and not extremely fast. Also, my breasts are sore. Not sure if this is from the bouncing or just muscles being used. I started wearing 3 sports bras. I'm only a 38D. Should I just tough it out, do it sitting down until I lose more weight, or what? I don't want to give up or quit. I have lost 25lbs since January 11th just from running everyday but Sunday's. I can't run when it is below zero or ice and snow on the ground. I will be getting a treadmill soon. Any advice or suggestions are appreciated!

February 05, 2015

Adrian Bryant

have you just started working out? if so then it maybe just a one time thing

February 05, 2015

Tavi

Hi Michelle!
I just had to jump in and say "Way to go!!" Our stats are very similar, I'm 37yrs old, 5ft 5in, and currently 203lbs after losing 12lbs in the last 4 weeks. I just stumbled onto this site so haven't done any of the workouts yet, sill browsing to see what would suit me best. I've been doing pilates & recently started Bikini Body Mommy's 90 day challenge (1st version), very simple to do, at home workouts. I'm a 38C, I've been sore under the armpits & on the chest wall under the breasts but nothing too terrible. I haven't done any jumping jacks yet tho! Anyhoo, just wanted to say congrats on the 25lb weight loss & keep up the good work!

March 14, 2015

Anjulee

Hi please help... I weight 62.5kgs my height is 5'1 and I've recently lost 8kg n rested for a month which made me regain 3kg... Now again I want to startup n lose 10kgs within 5month for wedding, majorly I want to lose 4inches from my waist... I'm a vegetarian I love eating Indian food. It will be extremely kind of you if you could help me.

Thank you :)

January 27, 2015

Shrey

I am 5'10 and I weigh 191lbs. I want to be 165lbs in 3 months. My fat is distributed all over and is not concentrated to one area. Please suggest an effective interval training plan for the full body.

January 25, 2015

Adrian Bryant

here you go

January 25, 2015

D Marie

Hi,
I am a 49 year old mother of 3 (26, 19 and 9). My goal is to lose 50 pounds for my 50th birthday (Sept. 2015). I am 5'10 and weigh 270 pounds. I have had two failed knee replacements (same knee) so I have become very sedentary as knee swells. I have a treadmill and am wanting to start walking in Jan. What do you suggest as a eating plan and activity plan? I work 10 hours a day at a desk job. Any help is appreciated.

December 31, 2014

Name*

Hi, I'm a 15 year old girl, about 5ft 1 weighing 80 kg. I would like to lose at least 4 to 5 stone by March 2015, i'm aiming to lose about 2 and a half pounds a week could you please recommend a workout? thanks

September 08, 2014

Meshell

I'm a 40 year old mother of 3 and I have only 1 child at home now and he is 17, I would like to lose 50 pounds I'm only 5,3 and I weigh 185 now. I work fulltime as a CNA I sweat a lot and I walk very fast But I have bad knees so I have a hard time running I work very hard at my job I love taking care of people but I have a hard time, Taking the time to care for myself. So can you please help and 40 year old mother and grandmother of 3 get in shape so I can play with my grand kids when the come over.

July 07, 2014

askmehow

Eat 1200 calories a day and drink no less than 64 oz of water. Download my fitness pal to keep track of your calories. Trust me this work so far I have lost 19 pounds in 2 months.

January 10, 2015

sejal

My weight is 120 lbs and i want to lose 10-15 lbs. My height is 5"ft. i do have most fat around my belly and arm.i do eat clean every day and exercise about 80 mins on 5-7 weekdays. i am Vegetarian.
80 mins exercise includes 20 min weight lifting,Cardio and some abs exercises.

Can you suggest me what modification do i have to do on this schedule?

June 10, 2014

Adrian Bryant

are you tracking your calories?

June 11, 2014

shanu

I am diagnosed with pcos.What would be the best workout for me?

May 22, 2014

Adrian Bryant

see this

May 22, 2014

Connie

I am a 42 year old female, about 5'5", who weighs about 185-189 lbs. I spent 9 years in the Marine Corps and never weighed more then 135 lbs until I got out in 2005. Since then I have slowly gained weight and I am now at a point that while I do not feel that I am fat, I do know that I am overweight. My daughter is getting married in June 2015 and I need to fit into a dress and not feel like I am too old for it.
I would LOVE to see 135 lbs again and know that my body would feel better if I could shed the pounds.
What do you suggest?

March 05, 2014

adrian bryant

use this workout and this diet and you'll be a proud 135 mother at your daughters wedding

March 06, 2014

cindy

Im just starting off of losing weight. I have a bike, I want to know how fast or how long to ride a bike? How many days a week should I ride? Also I have a stationary bike, what kind of intensity for both? Is riding stationary bike and mountain bike on bike trails around the beach necessary?

December 26, 2013

Adrian Bryant

see this for answers

December 26, 2013

Lynnda Maree

Hello, I am a senior citizen trying to get rid of this fat I've been carrying around for years. I just did the ski interval w/o sitting in a chair and wow. It kicked my butt. lol lol I didn't give up though, I kept going. I know it was nothing compared to doing it standing up, but I did complete it. lol Thank you so much for this fantastic site. You are number one in my book.

Lynnda Maree

December 13, 2013

Ana

Hi Adrian,
I'm 18 weeks pregnant and I want to workout for my thighs and inner thigs at the same time. What do you suggest?

Thank you.

Greetings from Europe,
Ana

August 25, 2013

Marie

I am a 49yr hypothyroid female. I would like to lose 40lbs. I become short of breath easily. I am on the my fitness plan for 20 days and have lost 4lbs..I am always under my caloric intake goal of 1200 calories a day. I admit my exercising is on/off. Any advice?

August 22, 2013

Darlinrg165

Help!!!!I am a 47 yr old female weighing 216.8 pounds, I'm 5'6. I'm looking for a workout plan to lose weight. Thanks!

March 07, 2013

Darlinrg165

Thanks!

March 07, 2013

Adrian Bryant

Use any 1 of the permanent weight loss plans here and pick the best one for your lifestlye

March 08, 2013

Dawn

Would running in place (high knees) be ok for an interval workout?

March 05, 2013

Adrian Bryant

yes it would

March 05, 2013

Anita

Hi,

Im 32yo 5'2,3/4 and weigh in at 210lbs,
I carry the weight all over but mosly on my lower half, thighes/gluts/hips.
My uppers body strength is something to be desired. At my disposal are; small weights, tension bands, three hight stepper, and weight ball all at my finger tips. As well there is walking and mild short distance jogging (I have a rather easliy agrivated knee due Ibelieve to me eccesive weight)

I am a mother of one and I am desperate to lose weight. my goal is to reach 125-130lbs thats 85lbs to lose. Can you please help With a starter workout.

March 01, 2013


Incorrect please try again

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