Do 10/10 Intervals to burn fat much faster than regular intervals

Hi! I love your website! I am 35 years old, 5'3" tall, and weight 135. I have a 9 year old and 7 year old twins. Although I fit into sz 4 clothing, I have layers of stubborn fat on my tummy, upper arms, hips, and thighs....I weighed 110 before my children, and am carrying around a ton of extra fat that I cannot get rid of! I work out atleast 3 times a week doing intervlas and try to eat well. I just quit caffeine and drink alot of water! Can you suggest something for me to lose this extra weight? I like shorter workout times that I can do a few times a day, thank you!

These 10/10 intervals are so cool! I thought doing cardio is boring, but when I did this stuff for the first time, I got so overexcited that I had 3 days muscle fever after that! Thank you for all your effort and keep up the good work, Andrew !

These 10/10 intervals are so cool! I thought doing cardio is boring, but when I did this stuff for the first time, I got so overexcited that I had 3 days muscle fever after that! Thank you for all your effort and keep up the good work, Andrew !

Hello - i have been doing somthing similar to what you have suggested. I do 1 min of 3mp then 1min of 5-6mp for 20 mins. It really does work for me. I have small upper body, but thick thighs (hense the name)... lol

My brother is 18 tall, has man boobs that bother him. he is a soccer goalkeeper so he trains everyday. Can he do this 10/10 interval and lose the boobs or you have something else

hi adrian.
i just checked and found out that i need to lose 20 lbs. IN THREE WEEKS!!!
I have decided to follow the master cleanse (u heard of it??) and also do the 10/10 intervals, 2-3 times a day. It is in some way similar to your 'lose 20 lbs in 3-4 weeks' plan in the sense that permitted calories per day is low. At the most I would be getting 800 cals from about 8 glasses of lemonade. Do you think this would be good to do?
I tried YOUR plan a while ago and didnt lose much which I why I dont wana risk not losing much again and want to try the master clease ALONG with YOU WORKOUTS. What you think? Do you think it would be ok that I do this? How many calories per day would it be for someone following the plan you suggested?
pls reply back.

thanks Adrian.

Hi Adrian, sorry I just posted a question and forgot to ask you about something else.
Is it possible for me (with my bmi) to lose 20 lbs in a month?
I want to lose INCHES more than anything.
7" off my waist & 5" off my arms circumference.

I do a bit of tae-bo bootcamp everyday.

Can 10/10 intervals be done everyday??

Thanks Adrian xxx

Hiya Adrian
Top job on the website.

I am 21 years old. I am 5’4 and weigh 150 lbs
I DESPERATELY NEED to lose 20 lbs in a month.
I have started eating very healthily (calorie intake 1500/day). And whenever I get the determination to get off my ass and actually do some exercise I cant stay motivated! The thought of trudging out on the treadmill for another 30 – 40 mins really annoys me and I just get off it within 10mins!
I have tae-bo –ulimate bootcamp and cardio bootcamp. It a little too intense for me so I end up stopping it halfayway through and even then I don’t do what billy asks all the time (somtimes I just stand there watching the dvd feeling pretty stupid). Anyway, back to my question.

I did the 10/10 interval training today. It wasn’t bad actually. For someone whose pretty unfit (get slighlty out of breath just walking up one flight of stairs).

I ran for 12km/h 10 secs
Walked 2km/h 10 secs
Repeated this for 10 mins

I know I could have done it for longer if I had put my mind to it.

Anyhow, You’ve written:

“You only need to do 10/10 intervals for 10 minutes to get the same fat burning results you would get from a long 45-to-90 minute cardio workout where you walk at a normal pace for 3-to-5 miles”

IS THAT TRUE???

I want maximum results.
So can I do four 10 minutre seeions in one day? Would that still work?
Or does it have to be within a ten min gap?

Please reply! Thanks Adrian x

Hi Adryan, I love your site, it is in my favorites and also on my desktop as I come here daily. I started recently on HIIT with purpose to get rid of my belly fat (ok, leg fat, back fat and arm fat ) and I have been doing 30 sec then 90 seconds, then went to 30-60 and finally 30-30. The first one 30-90 I could do for 20 minutes, but 30-60 and 30-30 I do for 6 repetitions.

Then I found your site and you are suggesting this 10-10 and I tried the following:
Running in a spot with knees high up for 10s, then doing nothing fo 10s, then jumping jacks about 14-15 of them in 10 sec, then nothing, than I repeat everything.

This I can do for 20 minutes + 5-10 min warm up (jumping on a rebounder) and 5-20 min warm down (jumping on a rebounder and stretches).

So here are my few questions:
1. Is it better for fat loss 10-10 routine for 20 min as above then 30-30 for 6 minutes. Which one is more effective?
2. Should I be combining two things in my HIIT e.g. running and jumping jacks as I do now?
3. I am doing this 3-4 times per week with one day break in the middle where I do some toning for 20-40 min. My diet is great, I am doing intermittent fasting, eat one day, do not eat the other, and on a day I eat, I eat healthy - no sugar or sweets or processed food. Mostly soups and salads.

My weightloss is there and I am getting in the shape, but the worst area is my tummy followed by back of the arm fat and butt fat. How much longer you think I should keep on doing and which routine do you suggest?

Thanks a bunch,

Anna

Hi Adrian,thanks so much for sending me your dvd.In the first two weeks I lost 2 kg but this week i lost nothing...I'm doing 10/10 intervals 4 times a week and your exercise with a chair for the butt.I think these exercises improved the strenght in my legs: i can feel them stronger.
Do you think i have to add walk or bike training 3 times a week when i don't do intervals or can i do it the same day?
Thank you for your help.

can i work out twice a day 45 min each session( cardio) im 179lbs would like to be 165 in 4 weeks also i do strenght training 2 x's a week

Adrian, i'm 5ft 7" and weight 145 lbs. I'm skinny fat- again, with large concentration of adipose fat on my upper arms and thighs. Thanks for your help

Adrian- I have worked out for almost 2 years to lose adipose fat in upper arms and thighs- a mixture of weights and cardio 5-6 days per week. I've seen some improvement but not what I would have expected considering my efforts- I'm not a terrible eater- but I do like to eat and do like sweets a few times per week. Can you suggest anything at all to help with my arm and thigh fat--my HGH level is low due to a pituitary issue and that's part of the problem but obviously, I need a new plan, before I give up! Thank you so much for your wisdon-

BTW, is it OK to do Arm and Leg TONING (not muscle building) exercises daily? thanks again!

Hi Adrian, first of all thank you so much for this site.It's wonderful because it's helpful to create a balanced diet and I really appreciated your videos.I started with 10/10 intervals in the morning before breakfast.Can I do that every morning or it's too much?I'm a beginner, the definition "couch potato" is perfect to define me
Can you tell me which butt exercise is better to slim and reduce it?
I'd like to have your dvd but I live in Italy so I think it's too much expensive to send me it.Sorry for my not so good english.
I'll let you know my progresses.
Thanks again.
Barbara

Thanks Adrian for your care to reply and share all these things.

I started doing 10/10 intervals (your style) today, in beginner mode. I just wonder how long I should go on beginner before changing to intermediate or so ? can I change the activity every other day rather than waiting 3, 4 weeks? I prefer to keep on my daily walking program, is it ok to follow 10/10 intervals by a 40 mins walk ? and I'm on a diet program and my doctor changes it every 21 days not to get used to, decreasing calories little by little, with that diet and 40 mins walking per day I was using 4 pounds every 3 weeks, how much you think 10/10 intervals gonna improve that?

Thank you again.

Hi. Thanks for your good page , I just came through here by google.

I have chosen walking to lose weight, I walk daily about 40-60 mins with a balanced diet, I can say I get more minerals and vitamins on the new diet than I was getting when I was not on diet. I get about 500 grams of fruits daily, two glasses of low fat milk, no sugar at all, I take 3 dates daily, and u can't believe but It's more than a month I havent tasted chocolate and the surprise is that I don't crave any more, after all I lost about 8 pounds in 35 days. the question is I have heard different things about how sooon after walking I can eat without being worried that I would gain more weight?
some say I should wait 2 hours or all I eat would be absorbed by my body even more? some say one hour, 45 mins, 30 mins and I'm just wondering the correct time interval. thanks in advance for information.

another question is something about that 10/10 intervals recommended by a friend. he believes it helped him lose a lot of weight an I wonder if it works all he did was this : taking a deep breath, keeping his breath while holding all his muscles tight for 10 secs, then going loose and resting for 10 secs, he was doing this for 10 mins as he says. do you think it helps?

Thank you very much. -- > Elzi

Thank you for your sharing your tips I will start doing the interval workouts and let you know if how is progressing my journey on losing weight.

would doing mountain climber's work on buring belly fat?
doing them fast for 10 seconds then rest 10 then keep repeating for 10 minutes
would that do anything?

do u thing i should do 10/10 interval 10 mintues twice a day or 10/10 in the morning for 10 minutes and 30/30 for 30 mintues in evening which one would burn more ? Or giving me your ideal on what i should do?