2 Beginner weight loss interval routines

Basic Interval workout
Pyramid Interval workout

1. Basic interval workout

Warm-up for 3-to-5 minutes
Do a high intensity (hard) activity for 20-to-45 seconds followed by...
Do a low intensity (easy) activity or DO NOTHING & REST for 60-to-90 seconds and...
Repeat this for 10-to-30 minutes

I don't understand? - Show me an example of a Basic Interval Workout

2. Pyramid Interval Workout

Warm-up for 3-5 minutes
DO NOTHING & REST or Do a low intensity activity for 1 minute
30 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 2 minutes
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 2 minutes
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
Stop Here if you're just doing a 20 minute interval workout
DO NOTHING & REST or Do a low intensity activity for 1 minute
30 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 2 minutes
40-to-60 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
30-to-45 seconds high intensity activity
DO NOTHING & REST or Do a low intensity activity for 1 minute
Stop Here if you're just doing a 30 minute interval workout

I don't understand? - Show me an example of a Pyramid Interval Workout

More Interval weight loss workout routines

Look at the FAQ before you ask me to help you look better naked or leave any other comments you have in the box below &... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

shelby

Go here to strenghten your exercise commintmnet

Adrian Bryant | 12.16.09 - 9:55 am

hi, im 14 and 230 lbs. my goal weight is suppose to be at least 160-166 and ive tried alot of things but i have exercise commitmrnt issues...plz help, anyone?

shelby | 12.15.09 - 12:34 pm

Tomai

Go to NowLoss.com/15

Adrian Bryant | 12.03.09 - 9:46 pm

I am 5'10 152 lbs and I have excess belly fat from my pregnancy....currently my measurements are 34-37-40...I am slim, it's just my belly and that I've lost 4 inches from my hips....How long will it take to rebuild....I tone up quickly but it's been a while.....and I'm 22...my ideal is 34-25-43, what I used to be.

Tomai | 12.02.09 - 9:14 pm

stun

THis is where you need to go to firm & tone up

Adrian Bryant | 09.15.09 - 4:52 pm

i have some extra loose skin over my stomach and legs and the legs are not at all toned. i hate that im not fat but i am not even normal and fit. do i need to take a diet plan if i am not overweight. and how much i need to it?
please help me with this .i wanna see a better me in the next year..also please give tips to do it faster. thanx

stun | 09.15.09 - 3:07 am

manny

I can tell you will lose weight but not how much exactly - go here to see how fast you can lose weight

Adrian Bryant | 07.11.09 - 10:30 am

I am 5'8 & weight 182. I want to do the pyramid intervall workout *aerobic step * 5 time a week with a good diet n plenty of water, could I lose up to 25-30 pound in 5week?! how much can i lose?!

manny | 07.10.09 - 12:31 am

ana

Look at the height weight chart here

Adrian Bryant | 06.30.09 - 10:09 pm

hi i want to no what my avarage weight should be at 12 years old

ana | 06.30.09 - 8:20 am

SkinnieMinnie,

Just get started on the full weight loss plan at NowLoss.com/50

Adrian Bryant | 05.17.09 - 10:59 am

Hello Adrian-

I am at my wits end, I am 5'7" 182lbs with a bloated belly and now my always beautiful legs, arms and bosoms are starting to jiggle. Please help I have A.D.D. when it comes to exercise but I am motivated any suggestions for me.

thanks your site is awesome

SkinnieMinnie | 05.15.09 - 9:51 pm

Tamara,

Look at fast weight loss workouts #1 & #2 here

Adrian Bryant | 04.17.09 - 9:20 pm

Hi, I am 21 yrs old, I weigh 135 lbs, and I am 5'3. I'm not overweight but i've gained 10 lbs in the last 8 months and I'd like to lose them. I'm not very good at running so I am looking for a workout plan that involves more stuff like jump rope and jumping jacks and things like that I can do at home. What do you reccommend? Please email me back thanks. rhodestj@nsuok.edu

Tamara | 04.17.09 - 3:42 pm

fluff,

Both the basic and pyramid are good methods and I use both of them in my training - You can start off doing both by alternating them on days during the week

Adrian Bryant | 04.11.09 - 8:17 pm

what's the method you recommend?
Basic Interval workout

or

Pyramid Interval workout

fluff | 04.10.09 - 3:04 pm

Tara,

Yes - changing up your rotuine should help you especially if you start doing more intense intervals and also...

Follow tips 1-thur-5 here to also speed up weight loss and...

Are you running for a mintue and resting for 4 minutes? - if so that's TOO LONG of a rest.

You need to run for 20sec-to-1min followed by only a 30sec-to-1min rest.

See how to do intervals here

ADRIAN BRYANT | 02.13.09 - 8:13 am

i've been walking on the treadmill for 50 minutes for 4 days a week for 3 weeks now. I haven't lost a pound. i do not eat more than 1200 cals a day. Yesterday i started doing this:
warm up 5 mints 3mph
run for 1 mint at 5.6mph
walk at 3.5 until the 4 minutes run for 1 mint at 5.6mph
walk at 3.5 until the 4 minutes
run for 1 mint at 5.6mph
walk at 3.5 until the 4 minutes
run for 1 mint at 5.6mph
walk at 3.5 until the 4 minutes
run for 1 mint at 5.6mph
walk at 3.5 until the 4 minutes
until 45 minutes to 50 minutes at least 400 calories burned
ddo you think this will work.
i am 5 feet tall and weight 150 i want to lose 25 pounds.

Tara | 02.12.09 - 2:38 pm

#26

mity,

Follow this routine here to lose weight

Adrian Bryant | 01.09.09 - 10:51 pm

#25

hey there dude...i'm 347 pounds and i'm 16...i seriosuly need ur help man...i cant stand being like thins...can u tell me which is the best routine in ur plan for me to do??so that i can loose weight fast?plss man i need ur help

mity | 01.09.09 - 5:51 am

#24

Daniel,

Any kind of interval workout is always good to help lose those last few stubborn pounds of fat

Adrian Bryant | 01.09.09 - 10:50 pm

#23

I'm 16, 5-11, and weight 168 pounds and i have a good bit of muscle ,but I have flab around my stomach,pecks,and sides. I am just looking to tone everything up and get rid of all the flab, and I was wondering if this would be the best workout for me to achieve my goal?

Daniel | 01.08.09 - 9:44 pm

#22

Henry,

probably not - how tall are you?

Adrian Bryant | 01.01.09 - 6:34 pm

#21

hello im only 10 years old and i weigh 85 pounds. Am i over weight? i really want to lose weight please reply

Henry | 12.31.08 - 7:33 pm

#20

Carlos,

Any exercise can be low-mod-or-high intensity depending on how much effort you put into but for example...

Tae-bo would be high intensity, jogging would be moderate and walking LOW and...

go here to tell how hard you're working out to lose weight

Adrian Bryant | 12.18.08 - 6:15 pm

#19

what type of exercise do they mean for low intensity and moderate-high exercise

in other words what type of exercises would they be??

Carlos | 12.17.08 - 8:52 pm

#18

Julz,

nowloss@gmail.com

Adrian Bryant | 11.24.08 - 8:55 pm

#17

Heeey
Can I have your e-mail?
I have a couple of question's that I'd like to ask you questions

Julz | 11.24.08 - 8:16 pm

#16

Ann,

The main point is that the weight is coming off and you need to hang in there and be patient with your weight loss but you can read both Why you can't lose weight and also read How to break out of weight loss plateau to help speed up weight loss and before you take any of my advice...

Double check with your doctor or gastric surgeon to make sure it's okay to use my tips

Adrian Bryant | 10.02.08 - 7:05 pm

#15

I had gastric bypass in 2006 I have gained 30 lbs and am scared to death every day I get up and try to eat small meals - but the weight is going no where and I don't know what to do. It doesn't come off fast enough and then I give up HELP.

Ann | 10.02.08 - 12:31 am

#14

Stephanie Bonar,

I suggest you do this weight loss plan here while doing this weight loss workout plan here at the same time

Adrian Bryant | 09.04.08 - 10:13 am

#13

I am 23 I weight 200 pounds I have had 2 kids and I have always used that as my excuse..but now I see that's not all of it. My doctor put me on Adipex to help I have changed my eating and I have started doing little things around the house to work out. I am not working right now because I really want to concentrate on losing weight. Just with 2 kids and not a lot of money to get your video I don't know what else to do. I have no one to work out with me so that makes it hard. I don't know what else to do my husband tells me that I need to lose weight which makes it worse I'm trying but just not getting any results. I have never been really small or anything emotional eater bad family you know the story but I would like to be 125 at least. Please help in any way that you can.

Stephanie Bonar | 09.04.08 - 12:02 am

#12

Patricia,

Go here and do this weight loss plan and pick "LAZY" as your activity level to speed up weight loss

Adrian Bryant | 08.25.08 - 8:27 am

#11

HI IM 25 AND WEIGH AT 175 I WANT TO WEIGH AT 120 WHAT CAN I DO TO LOSE WEIGHT FAST. I HAVE STARTED TO RUN BUT NOT LOST WEIGHT. I TRIED TABEO BUT IT IS TO FAST AND I CAN NOT KEEP UP.

Patricia | 08.22.08 - 11:35 pm |

#10

sidbpimpin1212,

Just do this diet & workout plan here to lose weight fast before school

Adrian Bryant | 08.07.08 - 7:27 pm

hey adrian, i am 16 and i weigh182 pounds. the date is 8/6/08.. school starts in september 4th for me. thats 4weeks extactly for me to try to reduce my belly size and get in shape. i a not curently in any diet or any excersize and i saw your youtube video but i have no idea what interval excersizes are.. i really need your help can you please tell me how much over wight i am and what diet i need to do and what i need to do to loose weight.. loosing 4 pouds a week sounds great to me.. thats 16pounds in one month . i would appreciate it so much , thanx

sidbpimpin1212 | 08.06.08 - 7:11 pm

tasha,

Both the Intermediate hill or stair interval weight loss routines and the
Advanced Walk-jog-run Interval weight loss workout
are good interval workouts to maximize weight loss but the amount of weight you lose doing intervals depends on how intensely you're doing them.

Adrian bryant | 07.10.08 - 9:01 am

hey adrian
awesome site!

what is the best interval workout to do to maximize weight loss?

There are so many to choose from!

im not very athletic but i have good indurance (jog 1-2 miles straight)

im 5'8, 154, female, age 20
i really don't care about weight...just wanna tone up...ALOT...lol

thanks soooo much

tasha | 07.09.08 - 4:24 am

Alicia,

You really only need protein supplements if you're real busy and don't have time to eat multiple protein servings but you can subsitute the protein supplements for things like tuna, cottage chesse, raw nuts or ssome of the other protein foods here to lose weight

Adrian bryant | 07.07.08 - 11:06 am

lright, thank you so much. :] I'll go ahead with that plan. But also- My mom doesn't really like to buy protein supplements, [and I have no clue why, she always says I don't need them] so what can I eat to make up for that? And also, by switching from regular milk to soy milk, will that help with anything? Again, thank you.

Alicia | 07.07.08 - 9:52 am

Alicia,

The best advice I can give you for now is to Try my plan for losing your last 10 pounds but even though you may be 10 pounds overweight for your height...

123 pounds is still a low weight and it's going to take time for you to lose weight so only expect to lose 1-to-2 pounds a week and you can always come to me for help if you need more

Adrian Bryant | 07.05.08 - 8:54 pm

Hey. I'm 16 and weigh 123 pounds. I've been like this for the longest no matter how many sit-ups or leg-ups I do. My height is pretty short- [4'11] and I checked my BMI and it reads that I'm at least 15 pounds overweight. Most of it is in my stomach which is why I was hoping the sit-ups would help. I don't eat a lot, I never really have and I used to be realllyyy skinny when I was younger so I don't really know what happened. My goal for the summer was to lose those 15 pounds at least but so far after a month of trying- I'm still only 2 pounds less than what I started at. Any tips you might have would be wonderful and thanks for the site. :]

Alicia | 07.05.08 - 8:40 pm

Sana,

Yes - this workout is fine but also try to make it progressively harder each time you lose 5 pounds by adding more time or increasing the intensity so you can keep burning more & more calories so you can keep losing weight

Adrian bryant | 05.17.08 - 11:23 pm

hi.im 14 and have just worked out my weight loss plan for 50 lbs using your amazing facility.i just wanted to know whether i can use exercises like these in my workout:
-warmup:mild stretches,light spot jogging
-low intensity exercise:jumping jacks,jumprope at a medium speed
-moderate to high intensity exercise:pushups,situps,running,faster jumprope

just a note-i think that i am extremely unfit and get tired slowly since i have not had a chance to do alot of sport because of epilepsy.

thanks alot.this website is awesome and the best part is that it is warm and friendly, not to mention free!

SSana | 05.17.08 - 12:31 pm

Leave a Comment

There are 24 comments

Hey Adrian,

I'm around 175 pounds and 5'11 in height.
I have (a lot i assume) body fat mostly around the belly and tighs.
What is the best routine to burn the fat and some 10 pounds?
I have 5 weeks where i can workout on a daily basis as long as it takes.

Thanks in advance

by Elias

August 21, 2010 - 05:54

Reply to Elias

lose 10 pounds with this

by Adrian Bryant

August 21, 2010 - 06:10

I am 22 years old 5'9 and 235lbs. This is the heaviest I have ever been and would like to loose around 75-80lbs and have no idea where to even begin. I am moderately active. I try to make it to the gym as often as possible(2-3x week) and I have changed my diet to include fresh fruits and veggies and I still can't seem to loose any weight please help.

by nichole – oklahoma

August 02, 2010 - 09:27

Reply to nichole

begin here

by Adrian Bryant

August 02, 2010 - 12:41

I'm 14 and I'm nowhere near being overweight but my problem is my arms are slightly larger than they should be. Do you have any good tips to make them smaller?

by Regan

July 20, 2010 - 11:10

Reply to Regan

what exactly is your weight and height?

by Adrian Bryant

July 21, 2010 - 07:34

Hi Mr. Bryant. I'm 18 and I weigh 225, I played football in high school, so I'm not very fat, but I have excess body fat that I want to get rid of and I'm wanting to actually burn body fat everywhere, especially in my stomach. The main thing I want to do is kind of get cut up and learn to do intervals and also a good ab workout at the same time. Also, I want to start eating healthier but nothing I do keeps me motivated. Is there any diets you would suggest for burning fat?

by Bo

July 07, 2010 - 07:01

Reply to Bo

this plan will be perfect for you

by Adrian Bryant

July 08, 2010 - 01:27

hello,
at the moment i am trying to loose weight i am really obese. Once i loose the weight do start worrying about toning . or how do i do it while im loosing weight i dont want to loose my butt how can i loose weight and keep a big butt or do i worry about that latter?

by dianira

June 23, 2010 - 10:43

Reply to dianira

here's your answer

by Adrian Bryant

June 24, 2010 - 05:19

Hi tara I am like you 5ft 150 and I am trying to loose 25lbs. I have been to the gym for 4days a week and 11/2 hours of cardio, i have been doing this for a month. I have not lost a thing. So i am going to start this pyramid training thing. Has is been working for you, have you lost any weight?

by Monica

June 21, 2010 - 08:11

Hello!
I'm 5' 6 1/2" and weigh 135lbs. I want to get down to 118 by the end of summer. I know 135lbs is a healty weight, but I feel so ugly next to all of the people around me who are 110 or 116. I've been told by guys that I'm fat, simply because compaired to other girls at school I am bigger.I want to slim down without building mucsle as I am pretty toned as it is.I'm 14 years old btw. I'd appreciate your help so much.
Love your site too.
Carrie

by Carrie

June 16, 2010 - 11:24

Reply to Carrie

this will help you get to 118

by Adrian Bryant

June 17, 2010 - 04:20

Hey, im charlotte, im 14 and im 126 pounds,
People keep telling me that im not fat, but i want to lose weight, i feel like im going to break everyone, i see these gymnasts on tv and i think to myself " why cant i look like that, why dont i feel good about myself" I know u think im stupid but im really unhappy, i have a belly which i HATE, i have a boyfriend who says im perfect, but if i dont feel good on the inside, so how am i supposed to look good on the outside? i reallly want to get fit and have toned abs, i know im young, but while im young i WANT to feel good about myself PLEASE someone help me :/

by charlotte

April 24, 2010 - 05:50

Reply to charlotte

I also think you look good but before trying to lose more fat which you may notneed to lose.

go here for a belly workout and

try these tips here out

by Adrian Bryant

April 25, 2010 - 12:41

Today I did my first 20 min interval excersise. I felt great, but I have a long way to go. I want to loose 50-100 lbs. I have been very sluggish and unmotivated. I looked at my pictures from almost 3yrs ago and cannot believe I gained so much weight. Im convinced this site is the first site that I have seen that really want to help people look good naked. I will be following your plan for now on. I will succeed. Thanks for helping everyone with this difficult journey. Your amazing. I cant wait to send in my before and after photos.

by maria – Georgia

April 22, 2010 - 01:28

Hello.My name is Nara I am 21 years old ,66 inches tall and weigh 240 pounds. I have started a diet a few days ago and am trying to work out longer.I decided to limit my calorie intake to 1200-1500 and work out a moderate exercise routine of about an hour a day(I cant do more, I attend 2 universities at the same time and need to keep high grades for my schollarship)I am very motivated and I am sure this time I will succeed because I'm puting all my heart in it. Do I have any chance of losing 90 pounds over the next 10 months? Please tell me what I should do if not.
Yours sincerely, Nara

by Meda – Romania

March 22, 2010 - 02:57

Reply to Meda

yes - you have a chance and once you hit a plateau go here

by Adrian Bryant

March 22, 2010 - 05:59

hi i'm 16 and my weight is 60 kilos
and i'm 163 cm tall , i wanna know what excersize can i do at my house (i don't have any machines or a gem near me) and will suite me cuz i have azma
i'm a girl

and r there any nutritions experts that i can contact online to lose weight ?

by Huda

March 18, 2010 - 07:29

Reply to Huda

here's stuff you can do at home

by Adrian Bryant

March 18, 2010 - 06:58

I want to know why? My daughter and I have recently join a gym and have started working out. She's 26, I'm 46. She weighs 280 and I weigh 170. Why do I hurt from working out and she doesn't?

by Leslie C

February 06, 2010 - 10:53

Reply to Leslie C

Could be a number of reasons but you'll get better as you keep working out and wont hurt as much

by Adrian Bryant

February 06, 2010 - 05:55

Hello Mr. Bryant

I'm 5"3 and 130lb I am considered at an average wieght, but I used to wiegh 110 and feel much better at that wieght I have lost 5lbs just by cutting off drinking soda and eating fast food. I am a total couch potato how can I start a work out that I can stick to?
Also Whats a good workout for the gluteus Maximus and hamstrings?
-Mimi♥

by Miriam Cecena – Hollywood, CA

January 04, 2010 - 10:54