2 Beginner weight loss interval routines
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
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
- 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
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
- Fat loss + muscle toning intervals
- Intermediate weight loss intervals
- Advanced weight loss intervals
- How to do intervals for faster fat loss
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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.
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
does this truly work?
October 04, 2011
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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Permanent Weight Loss Plans
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Use this plan if you have a busy schedule, stuck at home with kids or don't have a gym membership
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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
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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.
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- 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?
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