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 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, walk on an incline or wear a weight vest)
  5. You can do a different interval workout. (ex. Instead of doing intervals on a treadmill you can do intervals on an elliptical or a bike)

Each time you do an interval workout you want to push yourself that extra inch each time to keep burning more & more fat each time so for example - If you did an interval workout on the treadmill where you ran at 7.1 mph for your hard parts then the next time you want to run at least 7.2 mph

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-4 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 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 workout videos you can do to burn fat faster…

Click Photos To Watch An Interval Workout Video Now

High Intensity Interval workout routines you can do to burn fat faster…

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.

Make sure you also see…



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1-100 of 252 Comments
Eli

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

September 14, 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

Ashleigh

Hi Adrian!

I've been stalking your site to build my lower body for so long. Unfortunately, I start and stop, and start and stop. It's terrible. But! I won't give up and I'm excited to use HIIT for fat loss before I get back to lifting.

That said, what kind of distance would you say you're running between chairs in the 20min Home Workout? 12ft ish? I know it's semantics, but I'm curious about how much distance matters.

Thank you!

July 19, 2013

Adrian Bryant

20 feet in that video (i guess) but I've trained people with only 10-15 feet

July 20, 2013

Ashleigh

Awesome. Thank you!

July 24, 2013

Mamta

Hi, i'm a 51 year old woman. I wanted to lose 20kgs. I currently weigh 102kgs. My height is 5ft 4inches. I'm not advised by my physician to do any intense workout due to joint pain in my knees. I was wondering if you could suggest any workout so that i could lose at least .75 kgs a week. Thanks.

June 29, 2013

Kristina

Thank-you Adrian;
I have been looking for some good exercises to do and finally found them.I will let you know how it goes.

May 27, 2013

John

I love your site layout.... simple and easy to see the important stuff. I'm doing an entertainment site, do you mind if I ask you what software you use to build your site.

May 20, 2013


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