10 Rules to Lose 10 lbs. Every 3 Weeks Doing Intervals or HIIT

(Play video 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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1-35 of 387 Comments

I am a male of 35 years weighing 280 pounds with the height of 5'8. I want to lose 25 pounds in 2 months. Currently I am doing 20 mins × 5 days a week HIIT on a stationery bike i.e 20 seconds high intensity and 40 seconds low intensity and calories intake 1700 but it's been a week only and I've lost only 1 pound but more importantly I want to lose fats around my flanks and butt as my butt sticks out and clothes don't fit properly. Kindly help on the butt issue as it's annoying especially being a man with big butt.

February 22, 2017

Adrian Bryant

switch to these workouts and how do you track calroies

February 22, 2017


I have downloaded an App called Fits and through that I track my calories. Cab you recommend specific exercises for reducing the butt size.

February 22, 2017

Adrian Bryant

there is no special exercise. you just need to diet and exercise to lose fat all over to reduce butt

February 22, 2017


Hi Adrian is hiit similar to tabata??

February 12, 2017

Adrian Bryant

yes. HIIT, intervals and tabata are al lthe same

February 12, 2017



I have been using your advice to the past year now, and I have gone from 179 to 144. I am 5'3".

I want to be 125 by the end of March. The, odd thing is I've been losing weight on the scale, but I have not lost any inches. I have been doing your 20 min ski steps workout and eating 1300 calories per day.

I want to lose 4-5 inches off my waist.
I am thinking of doing Jillian Michaels 30 day shred.

What workout would be best for me to lose 4-5 inches off my waist and 20 pounds of fat within the next 7 weeks?


January 31, 2017

Adrian Bryant

use these tips realize that at your weight you will start to lose weight at a slower rate but you should be able to get there by the end of march with those tips

January 31, 2017


Hi Adrian,

Thanks for inspiring me to get up and work those pounds off. I would like to know is it wise to do more than 4 days with intervals/hiit exercises?

January 19, 2017

Adrian Bryant

you tell me after rading #1 & #6 agian

January 20, 2017


Hello adrian,
I would be so happy if you scheduled my gym days as i need to lose 5 kilos all over my body except my butt and i want to grow my butt at the same .
And i saw your workout plans and i think they are amazing but i think if i did the butt workout and after it the weight loss workout could make me lose the fat in mu booty or the gains so could you please makeme overcome this problem .

December 23, 2016

Adrian Bryant

you need this plan here to lose fat while enhancing or maintaining your butt

December 24, 2016


I have a few questions about interval HIIT workout duration frequency.
1. You say I can do 2 HIIT workouts per day, as long as they do not each exceed 10 minutes. So I can't do two 20 minute HIIT workouts per day? The max is 10 min each?
2. If I do 10 min HIIT workouts, can I do two per day 5 days per week? Or souls I only do two 10 min HIIT workouts for 4 days per week?
3. When you say 10 minutes, does that 10 min workout include work and rest, or do you mean to be sure I'm intensely working out for 10 minutes total not including rest? Like if I'm doing work:rest at 1:1 ratio, would a ten minutes workout last for 10 minutes total, so I'm only working for 5 min? Or does it mean that my workout is 20 minutes (10 of work and 10 of rest)?

December 10, 2016

Adrian Bryant

1. No, each workout can be 10-to-40 minutes but if you're doing MORE THAN 2 or lets say 3-to-6 in ONE day then you defintely want to limit each ONE to 10 minutes

2. if you're only going to do 10 minutes then go with wahtever best fits your schedule but the 5x per week will lead to faster fat loss

3. 10min including work and rest

December 11, 2016


Hey Adrian
Can I loose 10 pounds within 15 days by doing 20 min.jumping jacks and 20 min.ski step workout per day.
I am 5'4 inch.and my age is 28.
My weight is 54kg

October 17, 2016

Adrian Bryant

yes but use this diet here

October 17, 2016


Doing HIIT for 60 minutes 3x per week since Aug 5. Daytime, sedentary job. I am 63 yr old woman. Was 34 24 33 until i turned 50, weighing 125 and muscular. Today 187. Although my body composition is changing, Only lost 7 lbs so far. Help. Please.

October 10, 2016

Adrian Bryant

are you on anykind of diet meaning are you watching your total calorie intake also

October 11, 2016


Hi Adrian,

I have my 6 week check next week for post c section. I'm not sure when I can start hiit - can you let me know? Any ideas of where to start?

September 13, 2016

Adrian Bryant

see this to get a better idea but your doctor is the best to judge whether you are ready for HIIT

September 13, 2016


I'm 44 year old female. I've had bi-polar since childhood which affected my eating and my body. I gained weight when depressed and lost it when I was feeling better.
Now I need to get my body back and keep it feeling healthy and in turn helping my mood.
Problem is : the constant flux in eating has left my skin a bit saggy and stretch marks. I know I can't get rid of the stretch marks but I'm trying to tone up my body as best I can. Problem is I'm loosing the fat in the wrong places and it's causing sag.
I know that I cannot tone up my breasts too much but when I clench my butt it clenches up tight so I'm wondering if there are targeted exercises that can eventually tone my butt up nicely again.
I'm doing squats and leg exercises this past eight weeks and have seen some improvement but could you give me some more tips as it would be much appreciated as I want to return to the best version of myself after a long battle. Xx

August 15, 2016


Hiya! Love your site since 2011 when I first came across it!

I'm 5'9 and currently weight 88kg and I'm 29.

I want to loose 8kg in 2months but most importantly tone up my I nets thighs (skin is lose on top inside) and cinch my waist.

what would you recommend?

I have an elliptical and weights and I can also go gym.

July 02, 2016


Can you please help me know how to begin hiit or how long to do it at first. Thanks

November 01, 2016

Adrian Bryant

did you go over the 10 rules on this page? I think it clearly answers your question. go over the rules again and if you still need help just email me at nowlossATgmailDOTcom

November 02, 2016


Hi Adrian,

Im 5'2 190 and starting to work out again with your plans..I always tend to lose weight, but still get stuck with the ugly "shelf" on top of my butt..makes it look like I have a double butt...(lower back fat, but sits on the butt) is there any particular workout I can do to get that to go away? I hate it..and def doesn't make me feel sexy..please help. As well any help with the C section pooch would be great

July 01, 2016

Adrian Bryant

you need to realize that when you lose wight you lose weight all over in different places at different times so instead of givng up early on even when you have lost weight you need to keep going strong because as you get closer to your weight loss goal you will lose that top shelf or any other unwanted fat

July 02, 2016


Hi there,

I've been using HIIT for about 4 months and initial weight loss and impact was drastic. I'm 5'3", medium build and I'm currently 140. I'd like to lose another 10 lbs of fat, but I also want to up muscle in my back/shoulders/legs.

Can you recommend a diet program or foods I can eat that along with HIIT will help me to reach these goals?

Thanks so much!

June 05, 2016

Adrian Bryant

see this plan here that inc. HIIT with muscle workouts

June 05, 2016


I am a 44 yr old female. Lightly active,nurse (on my feet 12 hr shifts most days) ht 5'4" weight 285. I have bad knees. Any workout programs you have that will maximize weight loss while being easy on my knees? Am slowly losing 1-2lbs a week through clean eating and walking on off days. More rigourous activity makes knees hurt. Please help.

May 18, 2016

Adrian Bryant

see this for how to lose weight with bad knees

May 18, 2016


Hi Adrian,

I have done hiit before and am familiar with the benefits. My main goal is to lose around 20lbs while maintaining some curves :) My question to you is is it ok to do hiit workouts 3 times a week while incorporating some upper body exercises and do legs 3 days a week, 2 heavy days and one light day?

Thank you for your response!

April 27, 2016

Adrian Bryant

I cant give you a definite answer to that becasue it depends on your training level/exp. but it is best to gradually work in HIIT or gradullay work in weights (depending on what is the priority to you) to see if you can realistically progress with that workload but for all i know you may be able to take on everything now

April 28, 2016

Chula Zuniga

I'm trying to lose my stomach and tone my butt I had 4kids everything I do seems not to help what excerise can I do exactly to lose my belly fat n make my butt tone n a little bit bigger I'm OK with everything else can you plz tell Me I've been doing squats,situps only drinking water will this help running back and forth an then go it over but stop I've tried alot of things can you please help ME n tell Me what excerise will help lose stomach faster n butt tone thank you so much

April 18, 2016

Incorrect please try again
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