How to do high intensity interval training to lose weight fast
8 rules for losing 2-to-4 pounds each week doing interval training...
-
Your interval workout should last for 10-to-40 minutes so...
- Your entire interval workout should be so intense that you won't feel like doing anything else (workout wise) after your workout &...
- If intervals are too hard for you - then start of by doing easier (but longer) cardio workouts like walking at a normal pace for 3 miles.
- The hard parts of the interval workout should last 10-to-40 seconds
- The easy parts of the interval workout should last 10-to-90 seconds
- Make sure the hard parts of the interval workout are actually HARD!
- On a scale of 1-to-10 with 10 being real hard – Be at a 7 or more for your hard parts and...
- Make your hard parts have to be so hard that you can’t wait for the easy parts to come up so you can rest.
- Make sure the easy parts of the interval workout are actually EASY!
- On a scale of 1-to-10 with 1 being doing absolutely nothing – Be at a 1-4 for your easy parts.
- Only do high intensity interval workouts 3-to-4 days a week
- TIP: Do your interval workouts 2 times a day for faster fat loss
- Always Do your interval workouts LAST in a workout
5 ways to lose weight even faster doing high intensity intervals...
- You can make your easy parts shorter. (but no shorter than 10 seconds)
- You make your hard parts longer. (but no longer than 40 seconds)
- You can do your interval workout longer. (but no longer than 40 minutes)
- You can workout harder during your hard parts. (ex. Run or walk faster)
- You can do a different interval workout - for example... instead of doing intervals on a treadmill – you can do intervals on an elliptical or a bike.
Why you need do high intensity interval training to burn fat faster...
- You burn more calories in a shorter period of time. You'll lose weight faster doing a 10-to-30 minute interval workout 3-to-5 times a week than if you did a regular 30-to-60 minute cardio workout like walking everyday so...
- Even if you don't have time to workout - You can replace a 45-to-60 minute walk with a 15-to-20 minute Run/Walk interval and still lose the same amount of weight faster because...
- You'll burn more calories doing intervals because they're more intense plus...
- Your body burns calories even after you've finished an interval workout because your fat-burning metabolism stays elevated for up to 4 hours after an interval workout - Go here to learn more about the "After burn effect" and...
- Intervals are the best workouts you can do to break out of a weight loss plateau and/or to lose your last 10 pounds and...
- Intervals do a better job of toning & firming up your body so when you do lose a lot of weight... there's a lesser chance of you having loose skin or flab after losing lots of weight.
High Intensity Interval workouts you can do to burn fat faster...
- 4 Beginner interval weight loss exercise routines
- You can do these intervals on any piece of gym equipment like treadmills, elliptical, bikes, stair climbers, rowing machines etc. or doing any of these weight loss activities here...
- Intermediate hill or stair interval weight loss routines
- Advanced Walk-jog-run Interval weight loss workout
- 20 minute at home weight loss workout
- Playing sports like tennis, racquetball and basketball are good interval workouts because you're always switching between actual playing & resting and...
- Tae-bo
- Special fat loss & total body toning interval weight loss workout
Advanced 10/10 Intervals for even faster weight loss*
- How to Do 10/10 Intervals to burn fat much faster than regular intervals
- How to lose weight fast in only 10 minutes on a treadmill
- Free high intensity (running) treadmill interval workout video
- Free high intensity (walking) treadmill interval workout video
- Free elliptical cross trainer weight loss workout video
- Recumbent or Stationary exercise bike weight loss workout video
- High intensity interval workouts you can do at home
* these intervals are best for people needing to lose last 10-to-20 pounds
So What is high intensity interval training
In high intensity interval training - You switch between doing something hard like running for 10-to-40 seconds and then for the next minute (or 60-to-90 seconds)... You'd switch back to something easy like walking and...
You'd keep switching back and forth like this between running for 10-to-40 seconds (the hard part) & walking for 60-to-90 seconds (the easy part) for 10-to-40 minutes.
JoJo
it doesn't matter as long as you workout
Adrian Bryant | 12.20.09 - 5:47 pm
Hi Adrian,
I am starting a workout routine at home, hoping to lose maybe 30 lbs in 2 months. I was wondering is it better to workout after you eat or before? Dinner time in particular. Thanks your site is very motivating and helpful.
JoJo | 12.18.09 - 4:56 pm
Rani
I suggest you go to NowLoss.com/50 and do that plan to get to 130
Adrian Bryant | 12.17.09 - 10:45 am
Hi, I am a female, 45 years old. I am 180lbs and 5 feet 3 inches. I want to reach 130lbs.What is the best and fast weight loss for me to lose over 50lbs? I want to lose it by April if possible and I don't eat any kind of meat. eat vegetables and eggs. Pleast suggest me.
Rani | 12.16.09 - 2:57 pm
Theresa
You just need to lose that stubborn fat and NowLoss.com/15 is what you need.
It has intervals and other high intense workouts that will shrink your waistline
Adrian Bryant | 12.14.09 - 4:55 pm
Hi I am 22 years old who is 5'3 and 138 lbs mostly butt lol I have one little problem my belly I just can't get it off and at first I was thinking it was because I had a baby a year ago then maybe because off the C-section I had but it shouldn't make it hard to lose weight there should it? I have a nice body but I want to get 5 to 7 inches off my waist and I work out 3 to 5 times a week and all it's doing is toning my arms, thighs, quads, hams,and calves. This wasn't even my goal! Please help...
Theresa | 12.14.09 - 3:11 am
darrold muzzall II
I'm sure there is but I have lots of info on intervals comiled at NowLoss.com/i
Adrian Bryant | 12.09.09 - 5:08 pm
is there a book with all the interval training information you have just given me
darrold muzzall II | 12.09.09 - 7:07 am
lucha
Just keep losing weight!
whatever you're doing to lose weight now - just keep doing that and you will lose the back & belly fat because...
TO lose any fat - you need to lose weight and...
doing ab exercises will help you firm up your belly but you need diet and exercise to lose belly fat
Adrian Bryant | 12.08.09 - 6:24 pm
hello im new to this kinda but i work out at least 3 to 5 days a week and i have lost a total of 17lbs i would rather lose 100lbs but my biggest concern is my belly fat i try to work on an ab cruncher and do at least 100 of those can u please give me advice on how i can lose more belly fat and back fat i really do need help fast.
lucha | 12.07.09 - 10:48 pm
brownsugar
any of these free plans should help you reach your goal
Adrian Bryant | 09.28.09 - 9:11 am
I would like to loose weight by November 25th. I think i am at 165 or 164 right now. I would like to least get to 150 at least. Do you have any suggestions?
brownsugar | 09.27.09 - 7:43 am
Hello
I LOVE your information! This has really inspired me and I the way you explain things is so wonderful. I am going to try your workout and will report back with results-
Thank you!
Julie
Julie | 09.20.09 - 9:15 am
Dani
USe NowLoss.com/8 - it helps busy people lose weight
Adrian Bryant | 08.16.09 - 7:42 am
Hi, I've always had a lot of muscle, but a whole lot of fat around it as well. I am 150 lbs at 5'3 . I would like to lose at least 20 lbs in 2 months, hopefully even more. But with my hectic schedule and being constantly out of the house its hard to get into a healthy routine. Do you have any suggestions that i should take?
-thank you.
Dani | 08.14.09 - 10:57 pm
Alease Create
What about this at home interval workout here
I'm currently working on some in home interval workout videos now
Adrian Bryant | 08.16.09 - 7:41 am
Hey Adrian,
I am a beginner and I want to start your lose 15 lbs. quick weight loss exercise routine. The only thing is-that I want to do it in the privacy of my home instead of at the campus gym-until I get good and confident then I wont mind doing it in front of people. With that being said, I have a problem because I don't have access to any workout equipment at my home. Do you have any suggestions of what I can do for my interval training regimen? Seeing that I have no bike or treadmill etc...
tks!!!
peace and LUV,
Candy
Alease Create | 08.14.09 - 1:19 pm
Hello,
I recently lost 20 lbs in the past 4 for my wedding this summer. I am 24 years old, 5'10, and 160 lbs. For some reason my weight loss has come to an abrupt hult and I have not lost a pound in over 2 months. I have kept up with an extremely healthy diet and increased my activity level with interval training but nothing seems to be working. Does anyone have any advice on how I could lose that last 5-10 lbs?
Hi Adrian i had a bad break up and its been 3 yrs now, i really need to get back in shape I'm 26 5'4 in a half and never in my life thought i would be at 175!! So i was wondering what can i do to reach my goals, i would really like to lose 40 lbs by june 4th for my b day. Is that being realistic? Can it really be done if i try to do it to the tea and maybe cheat once a week? I'll be content with just losing 30 lbs by then. However my long term goal is to lose 50 lbs. I think what gets me the most is when i go out and have a couple of beers, what are low fat/carb drinks? Or should i just completely take that out of my diet? Please let me know how i can start reaching my goals and what to eat. Thank you and god bless you ....
go here to reach your goal but...
DO NOT start off focusing on "how Iam going to cheat" or.... "what will I do to sneak in a couple of beers" but instead - focus on...
"How will I feel after losing 30 pounds" - "How good can my body look if I focus MORE on looking the best Ican over how much I can chat?"
Hey Adrian,
Is the statement that HIIT leads to overall muscle loss a myth? It would appear to me that as long as one's protein consumption is substantial enough, muscle won't be lost (assuming the muscles are also being worked out too).
Thanks
I wouldn't say it causes muscle loss but it will prevent muscle recovery and growth IF it's overdone but even that's rare
Hey Adrian,
Thanks for the info. It seems to me that all exercise feeds on muscle a bit, but you won't be 'burning away muscle' unless you are already at a huge calorie deficit and do marathon style running. I did my first 'real' (actually sprinting/walking instead of on an elliptical or bike) interval workout today, and after 17 minutes I was beat. I did a 2 minute warm up as I had already done Chest, Biceps, shoulders, abs, and neck exercises and had stretched, and I did about 2 miles. The intervals I did were about 10-20sec fast, 30-50 slow, and I think the results will begin to show within the month.
Also, sorry for the double post earlier.
Regards,
Chris
Hey adrian i am a 14 year old that is short but athletic. I need to get more built and GAIN weight. I am about 111 lb. but i want to get to 120 in muscle. Do u have a program that would help me?
I am 15 and I'm 5 ft 5 in. I weigh 126 and I have a big butt, huge thighs, and a little flab on my belly. I'm going swimming in a month for my PE class and I was wondering what I can do to not make myself look nasty and flabby and all streatch marky. I'm pretty self conciois about my body. Please help!!!!
do bodysculpting exerciss for the parts of your body you want to improve
My current weight is 175 lbs and I am 26 years of age and my height is 63 inches. I want to lose about 20-30 lbs over a 3 month peroid. I store most of my fat on my back, stomach and hips. I will began the interval workout tomorrow and I will do it 3-4 times a week, once a day. What I want to know is, what excercise can I do to firm while I am losing weight.
the intervals will firm you up also but...
Can i do the intervals like this?
For example, if i am doing jumping jacks intervals, is it possible to do 15 jumping jacks as fast as i could before stopping for a 10 second rest. This is because if i do 10 seconds of jumping jacks, after doing for around 5 minutes, i would be doing around 5 jumping jacks per 10 seconds. Therefore, by doing this, i am not decreasing the amount of jumping jacks done. Also, i will try doing it real fast as i would surely long the rest to come fast. Is this ok to be done every time i do intervals workout? Thanks.
Yeah
you can do it like that
Adrian,
For doing intervals, if I am on a bike or elliptical, what should the level be on the bike or elliptical for example how intense do I set the number on the machine? Also, what are your feelings about the rowing machine in general?
Thank you so much!!
Don't worry to much about the level settings just worry about going as fast as you can or giving it all you got
Could my workout routine be like this everyday?
Morning: 10-20 minutes turbulence training
10 minutes ski steps
Evening: Turbulence training 20 minutes
High intensity training for 10 minutes. Sprinting 10 seconds, rest 10 seconds.
Is this daily workout good enough to help me lose 50 pounds by 5-8 months? If not, what workouts can replace them and they should be workouts that don't require gym equipments. Also, what can i use to replace weights? Most of the workouts requires weights. Please help, thanks. Im 14 and weights 176 pounds. I am seriously in need of help here. please help me.
NO
think about it
Is it really high intensity training if you can do it everyday?
You need to find a workout or design a workout that's no more than 40min long that you'll only want to do 3-4 times a week
Adrian,
can I wear extra clothes when I work out to sweat more because I work out in the basement and is really cold I wear shorts and tank top and I dont sweat much even if work out until am out of breath my heart is pounding.. Will it b okay to do that or is it just worthless.
thanks..... Love this site 
that's fine and all sweating does is help you lose water weight quick which is good if you have to lose weight in an emergency but it's not permanent
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