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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There are 45 comments
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

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

Valentina

Hello, I'm 25yrs old 5'7 and my weight is 213 pounds before pregnancy I was 170 lbs My husband will come back to the town in 3 months and I would like to lose weight to look better. I started with the 95 days program and I changed my diet no sodas no fast food just vegetables and food with fiber it is correct?

January 10, 2013

Adrian Bryant

you are correct

January 10, 2013

C.J

I am a 24 year old singal mother. Before I had my baby I had troubles with my weight. But now that I have had my baby I have hit a terrible high of 240lbs, my highest ever. I work in a call center with a ten hour shift followed by school work 4 times a week. Since having my baby 2 years ago ive gained 30lbs. I barely have time to spend with my baby let alone even thinking about working out. Needing to get back down to 150lbs, where do I begin?

June 11, 2012

dmw

I need to lose 100lbs and I work out five days a week. I do interval training,weight and cardio but I am not seeing the results and I spend 2 hours in the gym M-F also I track all my food. I have 2 herbalife protien smoothies 220 cal a piece and I eat a 5 oz chicken breast with 1/4 cup of brown rice and spinach un cooked. I don't understand why I am not losing faster?

May 08, 2012

Poornima

Hello Adrain,

In 2009-2010 I lost about 35 pounds at home with elliptical and workout videos & learning from your website. Then I had a baby , now I have gained about 15 pounds . I have joined a gym and workout for 4 days a week (MTWT) atleast 11/2 , doing cardio (MW), Body pump 1 hr and walking 1/2 hr (T T). My diet is good switched to salads ,and less carbs and proteins I am good 70/30. I lost about 3 pounds in week and 1/2 after I joined the gym . Its over 3 weeks now and I am still in the same zone no changes in the weight. I feel full with salads sometimes eat out & give in to cravings . I feel I'm doing something wrong , I read I have to get strict as I get closer to my goal or after loosing a lot of weight . Please advice I want to loose atleast 30-35 pounds in next 6-8 months.

April 30, 2012

Poornima

Thank you for the reply . I increased my intensity , I started on Elliptical , interval workout apart from the cardio and body pump. Now I'm down 7 pounds , will keep it going.

Regards.
Poornima

May 08, 2012

cindy

I'm not professional but I've had luck with weightloss. I lost four pounds and 4 dress sizes by eating a high fibre diet. I read product packaging on granola bars,frozen vegetables and cans to attempt the highest fibre content I could (30 grams of fibre a day helps satisfy hunger from what I'd read),and I drank lots of water with translated.t Benefibre. Within 4 months I had to get a new wardrobe. I wish you lots of luck. You'll get there.

July 25, 2012

stefani

I'm 42 my arms are so flaby is it too late I don't like pills and I don't like doctors.

April 28, 2012

Lex

Hey!!
I am 21, Female, 5'10, and about 195 :-/. I would LOVE TO LOSE about 20 lbs by time the summer comes ( 2 months ). I need a plan that is going to help me lose the weight with Diet and Exercise, but i also need the motivation to keep me going... I would appreciate all the help I can get, i just want to look and feel great this summer!! Thanks in advance <3
Lex

April 19, 2012

Adrian bryant

start here

April 20, 2012

kanwl

i m 19 years old nd my height is 5'4 ..i m 75 kg i want to losse 25 kg above
plz give me a routine diet nd xcersice for daily basis in home.

April 13, 2012

kanwal

i m 19 years old nd my weight is 70 above
i want to loose 2o kg in 6 month
tell what should i do?

April 11, 2012

Adrian bryant

any of these plans here will take off 20kg

April 11, 2012

Ashton

i am a teenager and spring breakis coming up and i really want to look good but i all have a week and ALL OF IT IS BELLY FAT need help

March 27, 2012

Adrian Bryant

I can help you but depending on how much fat you have... Don't expect to lose a HUGE amount in ONE week

March 27, 2012

Maria

Adrian,

I am 5'9 and I currently weigh 223lbs but the majority of it is belly fat I am on a quest to get my old body back but a little bit more firmer and curvier how should i go about that?

M

November 30, 2011

christi

does this truly work?

October 04, 2011

Adrian bryant

yes

October 04, 2011

CAROLYN-AKA WORKING@IT

I AM DOING THE BASIC INTERVAL TRAINNING. I DO 30 HARD THEN 10 REST..
I STARTED THIS AT 252 AM AT 248... I AM UP TO 6.5 MIN STRAIGHT. AM WORKING UP TO 30 MINUTES.
I SEE THE RESULTS. WORKING ON MY EATING RIGHT NOW... TRYING TO FIND A GOOD MEAL PLAN. RIGHT NOW I DO ONE SET MEAL AND THAT IS BREAKFAST... TRYING TO GET LUNCH AND DINNER IN LINE. I GET BORED EASILY WITH FOOD. WANT A WAY TO KEEP IT INTERESTING.

October 04, 2011


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