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How to do high intensity interval training to lose weight fast

8 rules for losing 2-to-4 pounds each week doing interval training…

1. Your interval workout should last for 10-to-40 minutes so…

2. The hard parts of the interval workout should last 10-to-40 seconds

3. The easy parts of the interval workout should last 10-to-90 seconds

4. Make sure the hard parts of the interval workout are actually HARD!

5. Make sure the easy parts of the interval workout are actually EASY!

6. Only do high intensity interval workouts 3-to-4 days a week

7. Do your interval workouts 2 times a day for faster fat loss

8. Always Do your interval workouts LAST in a workout

5 ways to lose weight even faster doing high intensity intervals…

  1. You can make your easy parts shorter. (but no shorter than 10 seconds)
  2. You make your hard parts longer. (but no longer than 40 seconds)
  3. You can do your interval workout longer. (but no longer than 40 minutes)
  4. You can workout harder during your hard parts. (ex. Run or walk faster)
  5. 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.

5 Reasons why high intensity interval training burns fat faster…

1. 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…

2. Your body burns calories even after you've finished an interval workout.

Your fat-burning metabolism stays elevated for 12-to-48 hours after an interval workout - Go here to learn more about the "After burn effect" and…

3. Intervals are the best workouts you can do to lose stubborn fat

Whenever you need to break out of a weight loss plateau and/or lose your last 10 pounds… Intervals are your best weapon for burning off stubborn body fat and…

4. Intervals do a better job of toning & firming up your body.

When you do lose a lot of weight doing intervals you will not have any loose skin leftover because intervals help you build muscle that firms and tones your body preventing you from having any loose skin after you lose lots of weight and…

5. Research proves that intervals help you lose fat faster.

Although a higher percentage of the calories you burn doing low intensity cardio for long periods of time are fat calories… You'll still end up burning way more overall fat calories doing intervals mainly because of the after burn effect (see #2 again)where your body burns calories both during & after your workout and research backs this up…

Australian researchers found that people who did intervals ONLY 3 times a week for 20 minutes lost more fat than people who did low intensity cardio for long periods of time.

High Intensity Interval workouts you can do to burn fat faster…
Advanced 10/10 Intervals for even faster weight loss*

* 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.

If you need more help Losing Weight To Look Good Naked then…

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.

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There are 25 comments
Alex

I play soccer in 4 hours but I didn't loss fats why?

January 16, 2012

Pear

how much would you say you burn after a 10 min interval workout ? i am a female 5,4 and 173 lbs i wanna lose 50 lbs by this june..

January 11, 2012

Andrea Spears

I would like to recieve your video. I'm ready to take charge of my life and lose 80 lbs. I'm a 44 yr old female. Please the video to Andrea Spears, 11419 Rockford Dr., Houston, TX 77048

January 03, 2012

Adrian Bryant

go to nowloss.com to get the free DVD

January 04, 2012

Mario

You ROCK!! :)

December 06, 2011

apple

hi they call me apple, im trying to loose 50lbs and it's been really hard for me, i just bought an ellitycal n been using it for the pass month5 days a week n lost only 4 lbs i just started doing it on level 3 should i keep it there n try that for 2 weeks? please help me....thank u..

November 18, 2011

Rachel

I am 240 pounds and 5"4 I am 26 years old Iam so ready to lose weight i want and need your help. I would like to lose 100 in like 5-6 months. I know it will be hard but I'm ready to do this. I also would like to gain alot of curves after or during my weight loss. I have no butt or hips and a fat belly. please help!!!

November 05, 2011

Adrian Bryant

read this first

November 05, 2011

Nicholas wong

I play basketball and do at least 13 min of hiit consisting of jumping jacks, prisoner squats , butt kicks and burpees, i do each exercise for 1min and rest for 30 sec... Byw im a 14 year old asian.. I also realise tat i lost some fats from my thighs but not yhe rest of body... May i know why?

November 02, 2011

Adrian bryant

you will lose fat all over your body and as you lose weight people will lose weight in different places at different times

November 03, 2011

Sam

Hi, I have an exercise bike, which has 8 "gears"
If I did my interval training for 20 mins, would it be good to do 30 secs easy, 30 secs hard, for the whole 20 mins? What gear out of the 8 should I use for the easy and hard, or should I be using the same gear for both?

Thanks!

October 06, 2011

Adrian bryant

as far as the gears go I'll need to ride the specific bike you are talking about to get a sense as to how intense it is but...

doing the 30/30 thing for 20 minutes is fine and as that gets easy you can modify that workout

October 06, 2011

Emily

I lost 3 stone and kept it off for 4 years, however since Christmas have regained 10lbs. I was running 4 times a week, eating well and it just wouldnt budge. Have started interval training on a treadmill for the last 2 weeks but have only so far lost 1.5lbs - what else can I do? Its really unfair that my body is resisting so much as its never been this hard!

October 04, 2011

Adrian bryant

#1 - what's your diet like and

#2 - what's your current weight and height

October 04, 2011

Emily

I am 10'1 and 5ft 8. I was 9'6 - 9'8 and maintained this for a couple of years. My diet is no different. Typical day: 3 egg tomato omelette, lunch is ryvita and cucumber or couscous or chicken salad, tea is usually fish or meat and vegetables or jacket potato with beans. Snacks is fruit. And pudding is a mullerlight!
Please help, weighed last night and have only lost another 1/2lb after consistantly interval training consecutively for the last 10 days!

October 05, 2011

Casey

Hi,
I was wondering what do you think of Dance Central (XBOX Kinect game) as a workout. Would it be efficient enough? or how long do I have to play per session for it to be efficient?

Thanks

September 29, 2011

Adrian Bryant

Yes - I think that workout is good enough but any workout you do no matter how good it is you will eventually have to make changes in your workout routine to keep consistently getting results

September 29, 2011

Tina

Adrian,
I wanted to know what you think about swimming intervals? I just started getting in shape 2 weeks ago. I am a 5ft and very overweight 40 yr old female. I began the first week with walking/power walking for 25-30 minutes. It didn't seem to be enough so I tried the sprint for 30 seconds and walk for 90 seconds. It felt great. I could tell I was pushing myself!!! However I just twisted my knee. I could cry with disappoint that the doctor said stay off of it for 2 weeks. I have officially dropped 15lbs in these first two weeks. I want to keep going. So I took it upon myself to do interval training in the pool. It was tough to time myself but I did estimations of the 30 seconds and 90 second intervals. I swam fast laps for the 30 seconds and walked laps in the shallow end for my rest time. It felt like I got a similar work out. What do you think? Will this allow me to keep burning fat so one day I can look good naked too?

September 27, 2011

Adrian Bryant

ANY interval workout is good in my opinion and the swimming is just as good but please dont do anything to further hurt your knee

September 27, 2011

lilly

i cant wait for the dvd, to start working out, but i have a question , what if i have no access to any workout machines, can i still use your dvd with stuff i have around my house like going un and down the stairs.

thank you

September 20, 2011

Roman

Hey adrian good article. Is it good to run the treadmill for 30minutes then bicycle for 25-30minutes. I was 250LBS now i am 200LBS. And want to change my cardio routine i swim as well 40 laps 5 days a week.

September 18, 2011

Adrian Bryant

all of that is good but once you get to a point where that workout plan gets too easy or you stop losing weight from it you'll have to make changes to your routine

September 18, 2011

Amber

Hi Adrian,
Just curious... I know you say not to exceed 10-40 seconds of intense intervals and then 10-90 second breaks... but if I am running a track it usually takes me longer than 40 seconds to run one lap and more then 90 seconds to walk comfortably. According to your video, running one lap and then walking one lap works great for the interval training, but I'm not sure if I'm meeting the interval specifications. As long as I'm running as fast as I can one lap and then walking the second lap for 30 minutes should I still lose the fat just as fast?

August 28, 2011

Adrian Bryant

you'll lose fat no matter what activity you do but the more intense = the faster you'll lose fat but in your case...

you can just TIME yourself and run as fast as you can for ONE lap and if it takes you 40 secs to run it - then you can stand in one place or walk slowly for 40 secs and repeat for 20-to-40min

August 28, 2011



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