10 Rules to Lose 10 lbs. Every 3 Weeks Doing Interval Workouts

(Play the video below if you hate reading)

1. Your interval workout Must Kick Your Ass in 10-to-40 minutes

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

3. The easy parts of your interval workout should be no more than double the amount of time of your hard parts

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

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

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

You may Lose 15 lbs Every 3 Weeks when you break rule #6 but…

Before you break rule #6…

Please Note: If you're only doing a lot of short 10 minute interval workouts then more 3-to-4 days a week is fine.

7. Do interval workouts LAST

8. Do interval workouts 2 times a day for faster fat loss (Optional)

9. Alternate between Lower & Upper body interval workouts (Also Optional)

10. Always try to beat your last interval workout

5 ways to beat your last interval workout to lose weight even faster
(Or 5 ways to make your interval workouts tougher)

  1. Make your easy parts shorter or rest less after doing the hard parts of your interval workout.
  2. Make your hard parts longer than 40 seconds.
  3. Do your interval workout longer than 40 minutes if the full 40 minutes isn't already kicking your ass.
  4. You can workout harder during your hard parts. (ex. Run or walk faster, walk on an incline or wear a weight vest)
  5. Keep a fat loss workout log to track how fast you were going, how many calories you burned and/or how many miles you did to have something to look forward to beating in your next interval workout.

Quick summary of the 10 rules to lose 10 pounds every 3 weeks with intervals

Examples of High Intensity Interval Workouts

5 Reasons why high intensity interval training (or HIIT) burns fat faster

1. You'll Triple Your Fat Loss

In this study from Australia… A group of women Lost 3 Times more fat doing ONLY 20 minutes of HIIT 3 days a week than a group of women doing the normal 40-minute steady pace cardio workouts like walking at 3mph

They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutesUNSW Associate Professor Steve Boutcher     see article

2. HIIT Increases fat burning hormones

3. HIIT Suppress your appetite or you won't be that hungry afterwards

This study confirms that you'll eat less calories during the 38 hours after finishing a high intensity interval workout and The less calories you eat = the faster you'll lose weight &…

HIIT reduces your appetite by decreasing the amount of ghrelin in your body & Ghrelin is a 'fat gaining' hormone that increases appetite making you want to eat more.

4. You're losing weight while you sleep

HIIT creates a greater "after burn effect" than most other workouts which basically means you continue to burn calories (or lose weight) for hours after you've finished a HIIT workout (see more about the After burn effect) and You'll burn an extra 225 calories after doing a HIIT workout according to this study

5. You'll definitely lose more belly fat

Study after study clearly shows you'll lose more belly fat doing HIIT than any other weight loss exercises (this study confirms you'll lose 48% more belly fat) so HIIT is about the closest thing you'll get to spot reduction.

So What is high intensity interval training?

An interval workout is a high intensity workout where you keep switching back and forth between doing something hard for a short period of time and then something that is easy for a short period of time so if you did a high intensity interval workout on a treadmill for example…

If you still don't understand what high intensity interval workouts are please look at the examples on this page or watch this video

Make sure you also see…



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1-100 of 293 Comments
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Hello

I am 5'2 and 120 lbs. I lost 10 lbs doing the metabolic balance diet which was awesome. But now am stuck at that weight. I am eating very healthy and all right things drinking water etc. will doing HIIt training for 20 minutes help me lose the weight. I am pretty active play tennis twice a week, do an hour of circuit training and hot yoga once a week and regular walking for 2-3 miles a day. But the 5 lbs is not coming off.

March 13, 2015

Adrian Bryant

it will help but see this here

March 13, 2015

susan

Hi, I stumbled on your website. I'm 56, 5'2" and 144lbs. All my life I never could get above 98lbs until age 35 then I eased up to 120 which was a nice weight for me. Last year menopause smacked me in the face and hello 24 more pounds that must go! I have a treadmill that I have started doing intervals on... I have never been a fast runner even though I was always athletic so I do 15 minutes alternating from 5mph to 2.5mph every other minute, no break. Then immediately go to a 15 minutes of 3mph High incline to a lower incline every other minute, no break. Then I do the 30 minute routine later in the day. Im wasted after these and sweating like crazy and feel like I've had a shot of adrenaline but don't really want to move much for awhile. Do you think this routine will help me get rid of the 24lbs? it just seems slow to me but I'm flat out running at 5mph! Plus everyone tells me I'm wasting my time because once menopause hits you're stuck with the extra pounds. Thanks

February 11, 2015

Adrian Bryant

if the workout is kicking your ass then no... you are not wasting your time but what about your diet?

February 12, 2015

susan

Ive cut out a lot of bread and sugar. I try to eat a scrambled egg for breakfast but thats usually around 11:00am... sweet potatoes and squash. I really don't do a calorie count. I try to go for proteins. I swear to god I could have killed for a peanut butter cookie last night but I jokingly just smelled of it (big whif). Then I didn't want it. Ive never had to watch what I eat until now so everything in moderation.

February 12, 2015

susan

Btw: I tried "Insanity" last September but got very bored with it really fast. Some of it was ok and some of it seemed impossible to keep up with. So I did nothing until January (probably some depression). Started 1/5/2015 intervals on my treadmill when I got the flu and just didn't have the energy. So I started back this past week with a vengeance. My biggest problem is motivation but just posting here has given me the push I needed.
thank you.

February 12, 2015

Adrian Bryant

more motivation here but do you know your total calorie intake?

February 13, 2015

Neil Tyler

Hi Adrian,
I am 77 year old male, been working out since 1968 (snow sport fanatic). I have prostate cancer , in menopause due to Zoladex implants. so I sympathise with Susan. I also have a mechanical knee so jumping, lunges & squats are out, I am building up legs on the 45%hack machine pushing 200kilo x 20 reps up & down pyramids from 80 kg. I need to loose the belly fat. I interval (fartlek) train on the bike 10minutes on & then flat out for 10 secs. hor 30 minutes x 2 days then workouts, upper body one day, 1 day rest then lower body, i day rest then 1 hour cardio. Weight is not going. Shouold I do exhaustion sets?

Neil

February 13, 2015

susan

I don't keep a diary but I usually eat the same things all the time. The last time I wrote it all down it averages about 1200 calories a day in a week. Sometimes a little less. My low range is 800 a day to the high end of 1600 in a day. I ate too much junk back in the fall months but have given it up now. I know you would say I'm wrong here but I seem to get results from what I eat not how much but I've never had a large appetite. No pasta! No dairy, except eggs. Nothing that has flour in it.

February 13, 2015

susan

All that typing and it looks like it didn't post so here's the short version. A weekly average of 1200 calories a day.

February 13, 2015

susan

Thanks for the motivation page Adrian but I can "poo poo" those things away very easy. I'm the queen of "good intentions"! I'm a slightly plump kid that just realized my true age this past year. Sux, so I'm gonna really try this time.

February 13, 2015

Eve

Hey Adrian,

Will the ski step and jumping jack workouts increase calf size?

My calves are naturally bulky so I'm trying to avoid that.

February 06, 2015

Adrian Bryant

not much

February 07, 2015

Brandi

I'm 5'4 and 180 pounds my bday is March 3 and I would love to lose 30 pounds by then for my 25th bday party! Willing to do whatever it takes can you please help me reach my goal! I also had a baby three years ago so I need a flat and tight stomach with nice buns ! I just want the prefect body for a black 25 year old !

January 28, 2015

Randy

I have fatty thighs, is there anything I can do to burn that fat in that particular area? I am not looking to have small thighs just smaller and more toned thighs

January 20, 2015

Adrian Bryant

just lose weight all over so use this workout and this diet

January 20, 2015

Tanya

Loved this article...just discovered interval training...I'm doing 30-35 mins and can burn 500-600 calories by doing the following on a treadmill

Incline @ 2.5
1-3 mins - speed on 5 as warm up
3 - 20 mins - 30 secs on/30 off - speed on 12
20 - 25 mins - incline @ 15 - speed on 6.5
25 - 30 mins - 30 secs on/30 off - speed on 12
30 - 35 mins - cool down

How many times a week should I do this...

Thanks for great tips and facts ...I'm 46 and this is definitely working for me and fat burning, toning and fitness...I feel amazing after my 35 min work out.

January 13, 2015

Adrian Bryant

see rule 6 but 3-4 days per week at 1-2 times per day

January 13, 2015

Adrian

Hey Adrian,

I am currently doing your 30 min elliptical workout but i am not fit enough for those intervals yet so I am doing 1min hard/1min easy is this still going to be effective? I am aiming to do them 4 days a week.

January 13, 2015

Adrian Bryant

as long as you are following the rules on this page it will

January 13, 2015

Andy

Hi Adrian, is it possible to use pushups/squats for HIIT, or will it be too difficult? Also how long should HIIT session last? thanks mate.

January 09, 2015

Adrian Bryant

you can do that as long as it fits with the rules on this page

January 09, 2015

yadav

i am 20 year old 6'2"
2 moths ago i was on bed rest for about a 4 weeks and i gained 44 pounds now i am of 240 pounds.

can you suggest some excercises and diet/

January 02, 2015

Brendon

Hey Adrian,

I am 5'5" and weigh about 170 pounds. I am always struggling with my weight, it's always going down and up. I would like to lose atlas 20 pounds in 3 weeks before I go home for Christmas Break. I was wondering if you could give me some advice and if you think that by following the plan if I will really lose the weight in 3 weeks.

Thank you.

November 30, 2014

Sherniece

I am about 5 '8 or 5'9. I am 30 yrs old and have 4 children. I am a type 2 diabetic and am taking insulin. I weigh 268 lbs and didnt realize i was gaining the weight that i had lost a year ago at 240. My heaviest was 304 lbs. I knew i started eating more sweets and junk food, but was so depressed i just needed something temporary to be happy. I didnt realize i was doing it more and more. I needed my "food fix". I dont want to be a slave to food. I want to know how to loose weight effectively, especially in my mid section and arms. Im not active alot anymore because of my weight, but also my legs tire fast now. I want to lose weight fast, however im not sure if this plan is ok for diabetics.So my question to you is, can someone who is diabetic lose weight the fast way and what exercises for me would be beneficial in my losing the weight?

November 01, 2014

Adrian Bryant

simply use this workout and this diet

November 01, 2014

Tammy

Hi Adrian, my name is Tammy and i used your calculator to lose weight. And then went to lose it to log in my food and keep a diary of this fat loss and they gave me a calculated calorie intake of under 950 cal per day. Why is that. Is my goal weight perhaps too steep for them. I am 165 lb and 46 yrs old not lazy but semi active and in a contest with bodybuilding.com the shred vs bulk and I of course want to shred. I did your advanced ski step today by accident lol I didnt see the advanced tag.. anyway kicked my trash. .. greatly appreciate it. I need help though i cant eat that much and am doing intermittent fasting with a window of 19-5 it is my own but i think i may need to start earlier to get all that food down my gullet. Please advise me on the food intake cal issue . Thanx so much.. your site is AMAZING.

October 31, 2014

Tammy

Ps your site calculator gave me 1387-1813

October 31, 2014

Adrian Bryant

so what is your current daily intake? are you saying it's 950 cals per day? the answer to your question is to track cals. daily to see what works best for your goals. I cant just give you a random cal intake number where you hope for the best

October 31, 2014

sammy

im 5 5 and 163 i started a high inesity workout that i calculated for me to burn about 875 cal a workout i workout 6 days a week taking sunday off and two days in the week to do a butt workout ...im eating 1200 calories a day, im going to cabo in about 2 months and i would just die to not have a killer butt that just pops out adn a flat tummy and just be smaller i would ideally like to be 135-137 lbs with a big booty but i dont reallly have weights for my butt and i am pretty thick ..does my plan seem accurate?..im really scared it wont really work..

October 24, 2014

Adrian Bryant

do 1,2 & 5 here and if no weights see this for butt

October 24, 2014

Leigh

Hi Adrian. I'm 34 yr old female; mom of 2; 5'; 230lbs; I'm ready to get down to business and get back down to about 120-125. I have PCOS which has caused my weight to skyrocket and has now led to metabolic syndrome (not diabetic ). I have hip impingement in my right hip. I need to lose 60-70 lbs for a wedding in Feb. I'm not a stranger to fasting and I'm a former college athlete so I'm not scared to work. Which intervals would I get the most from to help me reach my short term goal by Feb., but ones that I could handle with my hip problem? (Deep wall squats w/exercise ball caused labrum tear I had to have repaired a few yrs back) I LOVE TO RUN. :) Thank you for your time!

October 18, 2014

Adrian Bryant

see this here

October 19, 2014

Lindsey

Hi Adrian,
I'm a 19 year old girl, 5'5, and weigh 152 pounds. I've been losing weight for months now but I recently hit a weight plateau. I only need to lose 12 pounds. Before I started the interval training I was 150 but after a week of doing it I'm gaining weight. Why is this? How can I break the plateau if the interval training is not working for me?

October 11, 2014

Adrian

Im 57 female, 5'4" and up to 140 from 135. I have breast cancer and I can NOT gain belly fat. The oncologist said the more belly fat, the more estrogen and thats fueling my tumor. She said to walk. I walk, I bicycle sometimes, but I have RA and its hard to do. I need some good food choices that do NOT include raw veggies or beans, which ones that wont cause extra stomach pain, as I have that already, and healthy snacks. I also cant chew well, chemo took care of a lot of my teeth. Can you help? Thank you.

September 23, 2014

Adrian Bryant

see this for what to eat which is basically anything you want but for belly fat... add more calcium in your diet and as for workout options please see this

September 24, 2014

Eli

Is it okay to do interval training on consecutive days, like three days in a row?

September 14, 2014

Adrian Bryant

see #1 & #6 here

September 16, 2014

Di

I had pneumonia 4 years ago and had to use oxygen 24/7 for 3 months. Needless to say I started gaining weight. Since I moved to a small apartment from a large house, I didn't move very much.
About 7 months ago I was diagnosed with COPD, back on oxygen and little movement. I now have tightening of all leg muscles, which I'm working on. I can not do strenuous exercise because of ailment, but relly need to loose the 60 lbs. I gained. Any advice would be greatly appreciated.

September 14, 2014

Adrian Bryant

start here

September 14, 2014

Danielle

Hi. I am a 44 year old woman. I am about 5'5 and fluctuate between 150-155 pounds. I would like to lose at least 15 but hopefully 20 pounds. I do 1 hour of water aerobics 3x week and walk/run at least 1-2 x a week. I have a chunky upper and lower abdomen and serious back and upper arm fat. Help. I am not inactive at all, I just can't seem to slim down. Any advice is greatly appreciated !

August 24, 2014

Adrian Bryant

what is your calorie intake

August 26, 2014

Lauren

Hello I'm Lauren I'm 16 years old and I'm trying to lose the fat in my stomach and gain muscle also for a bigger butt. I'm 5'6 and 129 lbs I really need to lose this weight in about a month to a month and a half, I'm trying to lose 10 lbs. I've been trying to lose weight for months but either school or work gets in the way. This month is great for me to start a work out. I'm very self conscious about my weight. Can someone help? I'm not really sure what work outs or routines/plans I should use. I eat about 1000 calories during the week and 1500 on the weekends.

August 23, 2014

Adrian Bryant

go here

August 24, 2014

Jessica

Hi I'm Jessica 24 yrs weight 124 I love my weight but I got a big stomach which I'm really trying to lose in about a month I've been exercising for 1 week now an I'm on a diet and I haven't seen any kind of results the exercise I do are running and walking on treadmill crunches squat leg left jumping jacks plank bicycle crunches. What could you recommend me I really wants to lose this stubborn belly fat thank you :-)

August 20, 2014

Adrian Bryant

how tall are you

August 21, 2014

Jessica

Hello, I am 36 years old, weigh 229 lbs and I can't take it anymore. I have gone up and down 30 lbs in the last year. My goal is to get to 160 by march 2015. I've done Zumba at home and that works very well. I have fallen very off track and started zumba this morning, I do 45 minutes 1-4 times a week. I need guidance for calories and any workouts you think are good for a beginer. I am desperate, please help

August 18, 2014

kimmy

Hi adrian,
I am 19 and i am 65kgs, i really want to lose weight i even try my best but i lose motivation, please help.

June 28, 2014

cat

If I do the 10 min ski steps twice a day morning and night every day how long until roughly I can lose 40 pounds . I am 16 , 5'3 and weight 143 pounds. I eat 1200 to 1500 daily . Thank you so much x

June 12, 2014

Adrian Bryant

anywhere from 3-to-6 months

June 12, 2014

chiki

Hi, im 25 years old, 4‘-11“,116 lb female,my reason of working out its because my pregnancy so far i've lost 2 pounds in 3 weeks but my only concern is that my belly seems to be getting hard and a bit bigger instead of getting smaller, yes i count my calories and i run/walk for 20 mins and i do 3 sets of 15 squats with 25lb bar plus jumping jacks, mountaing climbers, crunches and planks. Why is it that my belly is getting big and hard?? Please i need to know what I'm doing wrong. Thanks!

June 03, 2014

Adrian Bryant

have you gained any weight since then and are you doing any core/ab work as well?

June 04, 2014

Name*

Hey Adrian, I am 5'5" age 31 145lbs. I hv been working out 5 days a week which includes interval and weight training. But I dont see any weight loss. I am eating right too..

May 30, 2014

Adrian Bryant

are you tracking the amount of caloreis you eat?

May 31, 2014

Mary

I found that when I used to get on an elliptical, I would get bored quickly and rarely pushed myself like I could. A friend told me about some killer elliptical workouts on iTunes. They basically have a top-notch trainer taking you through a HIIT routine for the elliptical. It’s great for weight loss and seriously kicks my butt every time, in just 20 minutes: bit.ly/EllipticalExpress_iTunes.

May 15, 2014

vicki

im trying to lose weight I exercise each morning I do mainly sitting exercises cause I have carcinoid tumors of the lungs and I have an inoperable torn shoulder.But im not loseing weight is there anymore exercises I can do that will help me lose weight.i do leg exercises and I stand I do arm exercises. can u tell me what else I can do.thanks for your time and any help u can give me.

May 13, 2014

4321

Hi i'm 15 years old weigh 79kg and really want to lose 3-4 stone by the end of July 2014 what workouts should I use?

May 01, 2014

H

Hi Adrian,

What workouts can i do to eliminate back fat and tone it up at the same time please?

April 22, 2014

adrian bryant

INTERvals (what's on this page) because there is not ONE back fat exercise. must lose fat all over with diet and workouts like these

April 22, 2014

Morgan

Hi, I'm overweight I am 24 yrs old 5'4" and 160. I want to lose 25 pounds. I already eat right and exercise 4 days a week. But sometimes I eat bad foods with empty calories. I drink one liter of water every day and a couple cups of green tea a few days a week. I've been struggling with my weight since middle school. I'm at my heaviest but it's always goes up and down.
What can I do to lose weight?

April 19, 2014

Dali

Hi Adrian,
Thank you for your efforts in keeping all of us fit.
I'm 5'4, weigh 153lbs. I find it very hard to lose weight when I'm steadily working out. I usually do your jumping jack interval workout and a circuit training workout that lasts about 20min. I eat 1300 to 1500 cals a day. What am I doing wrong?

Thanks!

April 06, 2014

Adrian Bryant

how are you tracking your calories and how often do you workout? have you not lost any weight at all

April 07, 2014

Dali

I was working out about 4x a week. I lost 3lbs in 5 weeks. I don't really know how to track my calories without a heart rate monitor of some sort so I just guesstimate or go by what comes up in search features of the online food/workout tracking sites.
I'm never really sure if I'm exerting myself enough for long enough. 10min jumping jack intervals with 20-30min circuit training video seems enough to me but maybe it's not?

April 17, 2014

Dali

Without having a heart rate monitor what is a good way for me to gauge how many calories burned doing jumping jack intervals or do you have an idea (36 5'4 155)? All of the calorie calculators just have regular jumping jacks as an option.

April 24, 2014

adrian bryant

my workouts generally burn up to 500 cals every 30min

April 24, 2014

Ava Lawrence

I will do what ever it takes to get this body. I want flatter tummy and smaller body. but with out the abs...my body shapes just like hers but im bigger not a whole lot I would say if I worked my butt off I coud have it in a month my prob is I lost a little I had changed eating habbits tried fasting but I still have tummy and feel fat :/ scontent-b-ord.xx.fbcdn.net what I want ...

May 12, 2014

Adrian Bryant

go here for that body

May 12, 2014

Kisha

I have toned mostly all of my body except my stomach, it seems to be stubborn and I have this medium size flap that hangs at the bottom of my stomach. How much HIIT training would I have to do to lose this flap rather quickly?

March 23, 2014

Adrian Bryant

yes and then when that gets easier you'll make it more intense by shortening the rest time and/or extending the work times

March 21, 2014

Kate

Is it okay to add hand weights to the high intensity portion of the intervals?

February 13, 2014

Adrian Bryant

you can

February 14, 2014

Tony

How many calories can I burn doing the treadmill running workout?

February 13, 2014

Adrian Bryant

an avg. of 600-to-800 per hour

February 13, 2014

Miranda

I have been struggling with weight loss for the last 6 years or so, trying fad diets (south beach, atkins etc). I have had no luck with any of them. I did some looking around and found your site. I have printed out the 1700 calorie diet plan. I am 5'9'' and 240lbs. I am also going to be doing a few of your workouts. Would you suggest mixing them up or stick with one type of workout?

February 13, 2014

Adrian Bryant

you can mixup or stick with the same. what matters is that you keep the workouts intense to lose weight as fast as possible

February 13, 2014

JULIE

Where is the 1700 calorie plan? I couldn't find a meal plan.

March 03, 2014

adrian bryant

here's some

March 05, 2014

Ali Hasan Ali

Adrian , Hi i'm ali from bahrain .. i'm 15 years old and i start trying to make my body fit , i change my whole food i eat only healthy food , i do exercises such as push ups , sit ups , cranches , heel touches and jumping jack .. i don't see any changes in my body . Im 75 kilos and i still got belly fat on my stomach,chest,biceps,triceps,thigh,back and calves , i want to have six packs and a great chest , can u give me easy and fast way to achive my dream ? I will buy a bar and dumbbells to train in my home and in june i will go to gym for 3 months , i really need your advices man , please help my to achive my dream (can u please contact me in my email)

February 11, 2014

Adrian Bryant

this is the fast way but not easy though

February 13, 2014

Siva

Hi, I would like to clarify on the jumping jacks workout (which i find extremely useful btw!), just a couple of questions:
Is it safe to do them barefooted at home (say, marble floor)?
If so, what is the proper landing technique when jumping? Do you land on the balls of your feet first followed by the heels last?
If not, any alternative foot-wear i can use for home floor apart from sneakers/shoes?

Last thing, I noticed as i do jumping jacks there's a tendency for me to land on the balls of my feet (which is correct) but not have the heels touch the ground before the next jump. Is this dangerous/harmful for the footing in the long run?

Appreciate it if you could help :) Thanks a lot!

January 27, 2014

Adrian Bryant

barefoot is okay? I dont know proper landing techinique but don't over complicate a simple exercise like JJ

January 27, 2014

Sheri

Hi, I've been doing 20 minutes of intervals on my bike 4 X a week. I am not loosing weight, am I gaining muscle or fat???

January 08, 2014

John

Hey so im about 10 percent body fat and am starting ab exercises and intervals but i found no page on your site about v line so how do i get v line abs?

January 06, 2014

Adrian Bryant

you mean v-shape body. if that's what you mean you also need to add some back exercises and decrease your waist by losing more fat

January 06, 2014

JOHN

I mean this www.gympaws.com i googled v shaped bodies and it wasnt what i wanted i only want the v so what exercises should i do for it?

January 07, 2014

Adrian Bryant

oh, you just need to keep losing belly fat by doing HIIT as described on this page or better yet... go here

January 07, 2014

Jimmy

How do you feel about the 7 minute workout doing two rounds/circuits of it. I have been doing that for a while now and it sure kicks my butt i also do your how to build muscle without weights should i continue with the 7 minute workout or do youri ntervals instead?

December 12, 2013

Adrian Bryant

what's your overall goal?

December 13, 2013


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