Fast weight loss workout #1

Here's the workout routine you'll do to lose weight faster…

You do what you see in the video above 2-to-4 times and then you Do ONE 10-to-20 minute interval workout and…

Remember: If you get tired while doing this workout - It's Okay to stop and rest as long as you need to complete this fast weight loss workout routine at least 2 times but… You do want to get to a point where you only take 1 minute breaks after you finish doing a certain exercises within this workout routine and…

To burn even more fat while doing this workout routine…

It should take you 25-to-50 minutes to go thru this fast weight loss workout routine 2-to-4 times and do the 1 interval workout at the end and…

You should only do this weight loss workout 3-to-4 times a week

When can I expect to see results?

Depending on how much you weigh and the type of diet you're on… You can expect to lose up to 4 pounds a week with this weight loss workout so if you're trying to lose as much weight as you can… It's best to do this workout routine while doing one of these weight loss diet plans and…

After your first 3 workouts - You should also expect to…

More weight loss workout routines…

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1-100 of 229 Comments

Hey, I am 20 years old, 5'3 and weigh 170 lbs. I want to lose 35 pounds in about 3 months, what would you recommend?

March 20, 2015


Hi I'm a 24 year old female 5'0 and extremely over weight I weigh 257 pounds and would like to get down to 150 pounds I know that sounds a bit far fetched but any weight loss would be nice I would be happy getting down to 180 pounds I just need to know the exercises and what kind of diet I need to start. I have anxiety and severe depression and I believe if I lost some weight it would help me feel better... I would like to see some results in 28 days to 6 weeks, Please help thank you.

March 04, 2015


I am 35yrs old and weigh 192pounds want to reduce my weight to come down to 130 pounds in 5 months.what diet plan and workout will help me shed fat and tone my body?

March 01, 2015


Hi, I'm 17, 5"3 and weigh about 96lbs, which may still be underweight. But I'm definitely not skinny, my arms are out of proportion and just look "thick" and heavy. My thighs are also really out of proportion and I can literally see all the extra fat and it looks bad. I'd like to lose all the flab, and as quickly as I can, maybe in a month if that's possible? Thank you in advance.

February 02, 2015

Carlos Cardenas

I'm 5'6 and weigh 240lbs. I have a gym membership but not sure what I am suppose to use, please help!

February 08, 2015


hey I'm 5"8 ,145 pounds and I'm 14 years old. I would like to lose 25 pounds in 4 months . what should I do and what diet should I follow

January 25, 2015

Kori McFall

hi immale 18 years old 120 kgs need to lose weight as abit on the large side and dont feel to great what would you recomend? cheers

January 20, 2015


How can I use my "Rock & Roll Stepper" if I will be doing HIIT workout? Please teach me how...Thank you so much!

December 10, 2014

Adrian Bryant

take any workout here and replace it with the rock and roll stepper

December 10, 2014


Female 21yrs old , heit 5ft 4" ,weight 78 kilos.
Want to loose around 15 to 20kilos .please help:-(

August 22, 2014


Hi i am 14 years old and i weight 220 and i want a flat belly and abs and in 8 weeks so i can feel gre at with myself so pelase anwser

July 26, 2014

Adrian Bryant

go here

July 27, 2014


Hi Adrian,
Im 5'9 And my Weight is 106 pounds I'm skinny but I don't like my belly every time when I do exercise I gain weight and I look more fat if I go to run I gain weight and my legs looks more fat I gain to FAst muscles I don't want to take muscles just look fit

I'm skinny but my belly doesn't look like this I have that feeling that all my fat is just there. When i do sit ups i gain muscles and so I look bigger .. What should I do?

May 30, 2014

Adrian Bryant

see #2 on this page

May 31, 2014

5.11 weight 120 kg

I want to she'd 15kg weight in a month. Suggest something

June 13, 2014


How many calories does this workout burn aprox? Trying to lose some weight super fast for holiday!

May 16, 2014

Adrian Bryant

a lot. up to 1000 per hour plus more after you have finsihed due to afterburn

May 17, 2014


I am 5'4 230 lbs. I really would like to be down to 150 lbs (80lb loss) in about 8-9 months. Can you help me?

May 09, 2014


I just stumbled upon your website and am very grateful to the information you provide to help people. It is one of the best Ive seen. I am 36, have hypothyroidism, had a baby 8 months ago and I need to get my stomach back and drop this weight loss. I have read all the sections and still have a question. At 5"9, I went from 160 pounds in shape, to 195 currently. My knees are also in pain too, maybe because of the weight gain. What do you recommend for me to be able to loose weight and caloric intake for a person with hypo T and the circumstances listed above? What plan of action is best on your website to follow?

February 28, 2014


Hey, im 18 weight 183 and Need To Lose 50 Lbs any Quick Recommended Routinesthat i can do to lose it fast ?

January 30, 2014

Gurleen kaur

My age is 23 height 4'11" and weight around 59.
Need to loose belly fat and double chin.
And wants to look slimmer all over.pls recommend something. Thanks .pls reply ASAP

January 19, 2014

Gurleen kaur


And pls tell another workout for my friend also.
She is around 90 kgs 5 feet and age is 23.

January 19, 2014

Joey C

Hi Im 23 yrs old and im around 230 lbs and im between 5'10 and 5'11 im having trouble getting back into shape and just recently quit smoking im soon to be a father of 2 and my goal is to get back into MMA and to feel good about my self. Help please thank you in advance

January 15, 2014

Adrian Bryant

starrt here

January 15, 2014


hi i am 18 years old haviny 5foot 5inches and weight 72 kg just want loose at leaet 15 kg please help me and i want to do it faster..........

January 01, 2014


Hi.I am 5:6 inches tall and 77 KGS.Would like to loose 10 KGS in 3 months.I had 2knee operations.And I play tennis 3 times a week Please help me to loose 10 KGS.Thank you.

November 06, 2013

Adrian Bryant

so are most exercises okay for you to do now?

November 06, 2013


I am 35yrs old, 5"10 and weigh 215. My ideal weight would be 150lbs. I am a picky eater so most menus for weight loss i wont stick to. DO you have any suggestions on an ideaql weight loss meu and exercise routine to meet my goals. I go to the gym 3 days a week but i do not see any results. I have had 2 personal trainers and still no results. Please help!

October 01, 2013


17,5'9, 200 pounds, female, strong, but want to get lean and toned. I need to reach 150 in or before 9 months.

July 29, 2013


Hey! I'm wondering if there's any way to see results in a week...this might be a ridiculous question. I'm 5'4 and weigh 125.4 lbs. I want to get down to 111, my goal weight. I'd really like my thighs and stomach to be toned, my two huge trouble spots. What do I do?! I never have any idea how to eat or what workouts to do, help!

July 28, 2013


Hi my name is Brandi I weigh 175pounds and am about 5'3. I would like to get down to about 125 and be able to stay there. I have had four C-sections in the last seven years so the bottom of my belly is a major issue for me as well as the inside of my thighs. I have a float trip in five weeks and would love to be able to atleast wear a swimsuit please help.

June 22, 2013


Hey Adrian I'm 14 5'6 and I'm 230lb I want to at least get to 160 I know it will take time but I was wondering if you have any advice and exercises that will make me get weight off faster :/ before my school year starts in aug

June 13, 2013

Hi, i need to lose 38 pounds to get to my goal wait of 150. I am 5 foot 5 inches tall. Just need to know which eating plan and workout plan i can do for maximum weight loss asap! Thanks

June 12, 2013


I'm 17 and and 5'0 and I weigh around 170 Ibs and I really want to lose the weight bc I'm feeling less confident and bad about myself but I don't have any weights or access to weights so what should I do?

June 05, 2013

Adrian Bryant

you don't need weights as you can Use any 1 of the permanent weight loss plans here to lose weight without much equipment at all

June 06, 2013

Sharoz Elahi

Hey Adrian,

I'm 14 Years Old And I Weigh 153.8lbs. What Workout Should I Do Is There AnyThing Other Than Running And also that Would Not Stop My Height From Going I Want To At Least Be A Six Packer In 2 Months.


May 20, 2013

Adrian Bryant

HOW tall are you

May 20, 2013


hey Adrain im maria nd im 20yrz old nd my weight is 65kgs nd i want to loose around 10kgs to look smart ...i also wanna loose ma chest fat too so kindly help me by giving proper diet and workouts i'll b very thnkful to u i really wanna loose wieght in two months..IN SHA ALLAH

May 12, 2013


Dear Adrian,

My name is Michael and I weighed about 166 pounds, 5'6" and my body fat is 20.6% Ideally I weighed between 140-145 pounds. I'm trying to burn fat and get back to my ideal size. I 'm not sure what workout routine is best for me. Also, I want to start running but I so heavy that I not able to finish because I'm so out of breathe. What is a good walk,jog routine?


May 08, 2013


I'm 5'9 218lbs. Is it okay to jog for 1 hour after doing this. How long should i rest until i start jogging? I am worried that I would over exercise or something.

May 05, 2013

Adrian Bryant

thats okay and you can start jogging right away if you want to

May 05, 2013


Hi, I'm 20 and weigh around 120 pounds. I'm not looking to lose any weight but I would like to lose my lower belly pooch from having a child. Would this get me there?

April 29, 2013

Adrian Bryant

it will but it's best that you Use any 1 of the permanent weight loss plans here to lose weight overall including belly pooch

April 30, 2013


Hi, im 18 and my height is 5,8 i weigh 174 but i dont look fat like obese but I'm going away in the summer and I wanna lose as much weight as possible what diet would h recommend pls help I've Been going to the gym

April 11, 2013


Bryan Tengo una pregunta, Yo mido 156. Estoy yendo al gym y primero hago cardio y luego mi entrenamiento con pesas,pero estoy dandome cuenta que mientras mas peso cargo y mas abdominales haga mas gruesa me veo por qe aun tengo la grasa en mi cuerpo, mi entrenador me ha dado una dieta a base de mas proteina para construir musculo ya que mi meta es estar marcada y tener masa muscular para mostrar, pero tambien como mucha ensalada y carbohidrato lo justo y necesario, como cuatro veces al dia por intervalos de 2:30 a 3:00 horas, quiero saber si este plan de entrenamiento me servira para quitarme esta odiosa grasa, y cuando la debo hacer, antes de mi entrenamiento de pesas o despues de mi entrenamiento de pesas. Gracias por tu respuesta de antemano y quiero decirte que tu pagina es la mejor Saludos Patricia

March 22, 2013

Adrian Bryant

quieres peso del tren antes de hacer su entrenamientos intensos y perder ese toque lat de grasa sobre los abdominales lleva tiempo, pero ...

utilizar este plan para quemar el último bit de estómago de grasa rápida!

you want to weight train before doing your intense workouts and losing that lat bit of fat over your abs takes time but...

use this plan here to burn last bit of stomach fat fast

March 23, 2013

Luke Morris

Hey I'm a 18 year old male 5,8 and weigh 73kgs I'm not overly fat I just want the hard 6 pack and the pecs, would you recommend this or another workout?

February 25, 2013

Adrian Bryant

this will help but getting a six pack is all about getting a low enough bodyfat % to allow your ab muscles to show

February 25, 2013


Yes do 100 push ups then after you do 1000 sit ups then do 500 jumping jacks. Then repeat 3-5 more times. Then for your meals for the days on workouts ONLY eat raw nuts and veggies and organic fruit juice. Hope you find this workout helpful!

March 21, 2013

Brian Guest

I'm not really looking to lose weight more on the lines of leaning out and lowering my body fat I'm on a strength training routine would this help me lean out to see my six pack?

February 15, 2013

Adrian Bryant

yes. it will lead to you losing enough bodyfat to seeing abs

February 15, 2013


Hey Adrian I weigh about 145 and really want to lose 20 pounds (I'm almost 18) so would this workout be good?

February 04, 2013

Adrian Bryant

yes it would help but use it in conjunction with 1 of the permanent weight loss plans here

February 05, 2013


Hi i am 17 years old im 5'5 and weigh 240lbs... ive been doing this workout everyday for a 30 mins and do a 10min run. How much weigh do u think i'd lose i also slowed down my eating habits?

January 15, 2013

Adrian Bryant

always expect to lose 10 pounds every 4-to-6 weeks

January 15, 2013


Im 17 and weigh 156 im in big rush to lose 10-12 lb to fit in my winter ball dress by next week got any tips

January 10, 2013


Hi I am recovering from. A pretty serious shoulder problem and I cannot do push-ups what should I do?

January 05, 2013

Adrian Bryant

do something else to lose weight. use 1 of these other workouts

January 05, 2013



I am 5' 2 , 28 yrs old and 137 lbs.. I want to lose wt esp my belly fat and arm fat. I want to become 120 lbs in a month so that I look good in my wedding dress.. What should I do? What diet should I follow?

December 28, 2012


I weigh 332lbs and was wondering if I could even do this workout effectively. I'm really wanting to change my life and lose the weight. I used your treadmill workout before and fell back into old habits so I know your routines do work.

November 28, 2012

Adrian Bryant

yes, you can do it but just like everyone else your first couple of times may not be perfect but as you get stronger you'll get better at doing this workout

November 28, 2012


So im 136lbs, 5'4''. If I do this work out for 45 minutes a day 3-4 times a week and ate right for 2 weeks. How much will I lose? and will it be pure fat loss?

October 18, 2012

Adrian Bryant

it'll be mostly fat loss and expect to lose 10 pounds every 4-to-6 weeks

October 18, 2012


Adrian I am 240lbs seems like I am stuck , I go to the gymn five to four times a week , I work out on the bike . treadmill, and ellipticall for 45 minutes but the scale isnt budging i eat under 1800 calories aday . I have your dvd but its hard for me to do some of the exercises. What can I do? I have a problem with cravings. I have a low metabolism. What do you suggest? People like me that are overweight like me really need help and something that will work. I am tired of being fat and I have really big thighs because I am so short. Can you please tell me what to do I see the testimonies but are they real?

September 27, 2012


Hey Just wanted to know how much I would lose doing this workout every 4-6 weeks I am 225ib and 5'10

September 11, 2012

Adrian Bryant

always expect to lose 10 pounds every 4-6 weeks but you can expect to lose a little more than that in your first 6 weeks because of your weight

September 12, 2012


i weigh 136 lbs, how many pounds would i be losing a week if i did this exersice and ate right?

September 10, 2012

Adrian Bryant

it also depends on height but generally always expect to lose at least 10 pounds every 4-6 weeks

September 11, 2012


okay well I'm 5'2...

September 11, 2012

Adrian Bryant

same answer. 10 pounds 4-6 weeks

September 11, 2012


i'm 5'2 and weigh 133 lbs. I'm wanting to lose my belly fat and also tone up my whole body mainly my thighs. Which program do you recommend i do..this one or the perfect body workout? I would like to lose about 10 pounds..

September 03, 2012

Adrian bryant

this will help you lose 10 pounds and tone all over

September 03, 2012


Hey there. :)

Obviously I have the same goal as everyone else here - to lose weight. My doctor said it's healthy for me to be around 60 kg's for my height (170cm) however since I am big boned, I think it would be safe for me to be down to 65 kg's - somewhere I haven't been since I was 13. I am now 18 and 85 kg's.

So my question is, doing these exercises approximately 3 times per week will make me lose weight. Will my body slow down with the weight loss as the weeks progress because my body will become used to the exercises? Also, could you recommend exercises to do to maintain the weight (65 kg's) after I lose it?


September 02, 2012

Adrian bryant

this workout help you lose and maintain and yes... your weight loss will slow down but it will slow down because as you lose weight you simply have less to lose and your weight loss rate will be slower

September 03, 2012


Fantastic! Also, in your lose 50 pounds in 5 months section, it says a high intensity workout in the morning and exercise at night. Could i just do the.workout followed by the interval training straight after and still get the same results?

September 05, 2012

Adrian Bryant

of course

September 06, 2012 en Espanol
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