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

1. Your interval workout should 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

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

Click Pics To See An Interval Workout Video

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 259 Comments
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

Jimmy

My goal is basicly to build some muscle i was always average not skinny not fat so i already built some muscle with your how to gain muscle without weigths since i have no weights also i want to do some interval for losing any bit of fat and also to get a six pack my body fat is 12.05 right now. Also another question i can do 100 reps of 10 sets off pushups pretty well now i do 120 reps of 12 sets do i keep adding more reps and sets or is it time for me to add resistance and limit it to 100 reps

December 14, 2013

Adrian Bryant

time to add more resistance for the pushups but you can do both the without weights workout and the intervals to build muscle and burn fat at same time

December 15, 2013

Jimmy

Okay thanks 1 more question currently doing 120 reps of 12 sets of normal pushups
After adding resistance how many sets/reps do i start with?
Should the resistance be very light for me or very heavy?
P.s i want real muscle mostly

December 15, 2013

Adrian Bryant

try to make it heavy enough where you can only do about 4-to-8 sets TOTAL of 6-to-12 reps each set

December 16, 2013

charled

Hey Adrian I'm doing tour 10min bike work ouy is 3times aday enough I'm 5'11 304

December 09, 2013

Adrian Bryant

for know it is but increase time once too easy

December 09, 2013

Jacob

Hey man, when you said the whole set is from 10-40 mins, does that include the 5-10 mins break?

November 19, 2013

Adrian Bryant

breaks NOT included

November 19, 2013

sanita

Oh my goodness! I just completed the treadmill running routine you have and that kicked my butt! The funny thing is I'm taking the 10 minute break and about to go back and repeat the video again. In only 10 minutes I literally feel like I just did a 40 or 60 minute exercise routine. Thanks for suggesting this page to me regarding interval training!

November 14, 2013

tammi

I'm 5'4 and I weigh 240lbs. I was wondering if I do my interval training the easy way, could i still lose a significant amount of weight.

November 11, 2013

Adrian Bryant

what do you mean easy way?

November 11, 2013

tammi

I meant by doing the easier part of the intervals for a longer time for a beginner. I'm sorry about that.

November 13, 2013

Adrian Bryant

oh yes, at first you can do that but of course you'll need to make it more intense as the overall workout gets easier

November 14, 2013

Amber

Im SOOOOOOOOOOO glad I came across this. Ive been struggling w/ weight loss and never seemed to lose more than 2 pounds. I think this will REALLY help I also changed up my diet :) I want to lose 12 punds. If I succeed, I will let you know.
Thank you, Adrian Bryant :D
See you! :)

October 29, 2013

Leanne

I'm a 48 yr old female, 150 lbs , 5'10". I hike up and down hills every day for 45 min and eat about 1400 calories a day. I want to lose weight but have not been dropping w/ this current routine/plan. How should I add in interval training to lose at least 2 lbs a week? I'm in good health. Thanks!

October 20, 2013

Adrian Bryant

by following the rules on this page and do 3-to-4 days per week of 1-to-2 times per day for 20-to-40 min and if you want to...

you can keep your hiking or easier 40+ min workouts on the days you are not doing intervals or even after your intervals

October 20, 2013

Anna

Hi Adrian,
I have an average weight but want to lose fat especially in my thighs. I'm following your bike interval exercise once/twice a day (3-4 times a week).
I'm eating sweet potatoe and some protein food for breakfast and dinner and a regular meal (usually just half).
I want to know the easiest and quickest way to lose my inner thighs.
Any suggestions for meal plan or exercise routine?
I heard that doing squats will only make thighs bigger so I'm just doing a lot of strechings plus other workouts.

Thanks

October 19, 2013

Anna

I forgot to mention that I have a regular meal only for lunch.

October 19, 2013

Lily

Im lily i need to lose 20 pounds these workouts are not working what should i do

October 13, 2013

Adrian Bryant

how is your diet?

October 13, 2013

Jeff

Just to say this article is exactly what I discovered after losing 30 lb this summer. So true. In fact at first, I could not get below 200 lb (first goal) for that last stubborn 20 lb to lose even more until I switched to shorter high intensity interval workouts. Oh my it is true! Now I am on my way to lose "another" 20 lb for 180 lb of ripped muscle. I work out less time and lose fat using the methods described in this article. I also eat a low carbohydrate sensible healthy diet which also cured my Type 2 diabetes. I fell like like I am back in my 20's at 48 years old! Thanks!

September 24, 2013

Jen

Hey Adrian-
So im starting my 3rd week of interval training, 4 days a week and am following a 1300 calorie 40-30-30 diet. Ive lost 2 pounds...was hoping for a total of 10 with in the next month or so. Im 5'5 125 and 25 y/o. would like to be around 115. I saw a great sample diet on your site for 40-30-30..do you have anything for 30-40-30 diets..i think that will help me lose these stubborn 10 pounds. thanks:)

September 10, 2013

Adrian Bryant

it does not matter what your ratio is. what matters is how many total calories you eat and yes... you will lose your last 10 but it will take longer since you are not overweight

September 10, 2013

Name*

Losing weight but stomach seem to be bigger .Please help me!!!!!!!!!!!!

September 04, 2013

Adrian Bryant

what was your weight to start off with. remember that belly fat is usually the last to go

September 05, 2013

Kimberley

Hey Adrian,

I am a 20 year old female who has struggled with being overweight her entire life. I am at 185lbs and 5'5". I want to lose 50-55 lbs ASAP, but also a way that I can finally alter my own mentality enough to not gain it back and stay fit. Any specific advice or programs you would recommend? Thanks so much for posting what you have, it's been really helpful!

August 26, 2013

Adrian Bryant

see this and use this to get in the right state of mind

August 28, 2013

Kimberley

Thanks so much!

August 29, 2013

Rachel

Hi Adrian,
I am a 25 year old girl, 5 feet 6 inches tall, I am 140lbs and want to lose 20 lbs in like 3 months, what diet and exercise routine should i follow?

August 21, 2013

ryan

hi adrian

i have been dieting on a low calorie diet for 14 weeks now i started on 132 kg now im down to 111. i seem to be stuck now. i think my exercise routine is the cause of this . i roughly do 3 30mins running a week plus 4 40m swimming sessions. plus around 2hr of soccer. what advise could you give me?

thanks

July 29, 2013

Devonna

To Adrian
I just wanted to inform you on how great your workout video was. It was great. I did the jumping jack interval training video. U kept me from quitting by listening to your voice. Thankz

July 20, 2013


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