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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1-35 of 334 Comments

Hello , I'm 20 ,4"10, 115lbs ,I was very active as a child I did gymnastics for about 10 years .. But after I graduated high school and started college and working I haven't been exercising so now I have a stomach. i want a nice stomach but I always want a nice big butt and nice legs to watch it . I do not diet simply because I do not know how to correctly diet . I have no problem working out I simply just don't know what to do . I look online but they all say different things . I heard k have to shred my body fat first then I have to gain muscle. Can u please help me .. Thanks :)

November 06, 2015


Hi Adrian, I just found your site. I need to lose weight and get my body back. I have been very sedentary (office job) for 15 years now and want my body back. I'm 5'1" 161 lbs, aged 44. I used to be 120 which is a good weight for my athletic frame. My diet is fish, brown everything (bread, rice pasta) quinoa etc, vegetables, fresh juices (I juice mainly vegetables), fruit, low fat and very little red meat. what do you recommend I do? I want fast results to stay motivated. Thank you :-)

November 02, 2015


Hi Adrian,

I am 32 years old mother of two kids via c section. I am 5.1 and 70 kgs. I have also found it difficult to lose weight. In the past after the first baby I managed to reach 57kgs. But now again I am struggling. Even though I eat 1200 calories a day and sometimes even less, still not losing. I have started your jumping jack workout. Please let me know what I should do to budge the scale.

October 16, 2015

Adrian Bryant

how are you tracking the calories?

October 18, 2015


Hey, not tracking calories everyday but I follow North Indian 1200 calorie diet plan. So I am eating 1200 calories maximum 1500 (some days in a month)

October 20, 2015


Hey I am just following 1200 calorie North Indian diet. I am sure I don't eat more than 1200. Occasionally I eat 1500. The weight loss has always been slow for me. But now I am almost trying for 2 months to lose weight but it's not happening. I just lost an inch from my belly. Please tell which workout of yours should I do to lose weight fast and should I do it everyday 20 mins in the morning and 20 in the evening. Apart from this I do strength training no equipment 2 days a week. Do think by doing all this I can lose weight. Please help me, I almost feel like giving up!!!!

October 20, 2015

Adrian Bryant

I would track anyway just to double check and how long have you been doing my workouts or any other forms of intervals/HIIT

October 20, 2015


I have been doing them for a week and a half only. I want to ask you if I do jumping jack workout 20 mins in the morning and 20 in the evening, is it enough of cardio. I do them 4 days a week. I do strength training 2 times a week. I do t eat carbs in the dinner. Should I do this or I start intermittent fasting for better results. I can fast upto 12 hours and then make it 14. Would that be enough? Please help!

October 22, 2015


Hi, i am 5'2 I weigh approximately 160. I have started doing you Elliptical workout "Lose 10 pounds in a week" I started this week. I have managed it 4 times this week; but only once a day because of my work schedule. Sorry! I am a nurse and I work 3 to 4 nights a week - 12hour shifts. Also, I have hypothyroidism (diagnosed). I am always tired. I don't sleep well. I want to lose 40 pounds by January. One more thing, I have to remind myself to eat. I never get hungry. When I track my food I average 700 calories a day. I know that's not enough. Help!

October 10, 2015

Adrian Bryant

how much weight did you lose last week doing that?

October 10, 2015


Ok I'm 5'4 and I weigh 175 pounds I have a little bit of belly fat and I'm 14 how can.I loose weight

September 27, 2015

Adrian Bryant

use this workout and this diet

September 27, 2015


Ur straight up A-W-E-S-O-M-E!!! love ur site!!!!

September 24, 2015

Adrian Bryant

thank you

September 25, 2015


I just found your site using pintreset and I love it. I usually eat about 5 meals a day and I love that you made a calorie count for people like me. I plan on starting tommorow. My only problem is I am very routine oriented person and a poor college student. I saw all your youtube videos, but I was wondering if someone could help me plan my day to day workout. I want to try to work out twice a day 3 days a week. Maybe 1 two days a week because of my college schedule. Can anyone help me do that?

September 16, 2015

Adrian Bryant

how long would you have to workout each time

September 17, 2015


Hi Adrian. I'm 5'7 close to 5'8 167lbs. I have a little belly fat and love handles that I can't stand. The rest is in my thighs and butt which I like. I really want to lose this belly fat and maintain a little butt. What would be best for me. I'm thinking 145 or 150lbs that's what I used to be before my pregnancy.

September 15, 2015

Adrian Bryant

do this to get to 145

September 15, 2015


Can you drink diet pop

September 14, 2015

Adrian Bryant

no. see this

actually diet soda is worse

September 14, 2015


Hi Adrain
I had follow ur HIIT work out rules with sprint then walk for first day and i feel like dying since first 2 min.Any suggestion? is it possible to have an online session with u.i am from Thailand 180 ibs 163 cm and 29 yrs old.im seriously about back in shape.thx

September 13, 2015

Adrian Bryant

you'll get in better shape with time but have tried some of my easier HIIT wokrouts?

September 13, 2015


Hi Adrian. I have been walking 3 or 4 times a week and following a 2300 calories diet, I'm 6'0 tall and currently 264 lbs. For 4 months I have I follow this. I went from 280 to 264, but I stall for 2 months in the current weight, what do you recommend?

September 01, 2015

Adrian Bryant

go here to start losing weight again

September 01, 2015


For intensity does it matter whether it's fast speed or high resistance? Is speed better than resistance or vice versa for weight loss, fitness and other benefits?

August 18, 2015

Adrian Bryant


August 19, 2015

Renee St.Vrain

Just started HITT. I find myself out of breath after the hard intervals that I have to stop and reach for water. Then I resume with the easy interval. Is being so breathless such a good thing?

August 15, 2015

Adrian Bryant

it'll get better as you get in shape

August 16, 2015


Hello, I am 22, 5ft 3in and currently 190lbs. I was 230lbs when I started to lose the weight. I got down to 200lbs when it started to slow down and the routines I was doing stopped working. I then got sick and lost the last 10 lbs that way. I defiently know that it is NOT the best way to lose weight. I came across your intermittent fasting. I also looked at your HIIT page (this one). when you said excerise 3-4 times a week, I was thinking of doing one these two plans
Days 1-4 HIIT
Day 5 Free
Day 6-7 Fasting

Days 1-4 HIIT
Days 5-6 Fasting
Day 7 Free
Based on this which one would help me lose weight better? I am a girl if this helps. My goal is to reach 170, eventually maybe 150. But for now 170.

July 24, 2015

Adrian Bryant

are you going to do IF 2 days a week?

July 26, 2015


I was going to... is that a good thing or bad thing or should i not do that at all?

July 27, 2015

Adrian Bryant

not good or bad but it would be better if you do intermittent fasting 14+ hours a day

July 27, 2015


a day? okay that seems reasonable. Yesterday I made a 30 day challenge using your workouts. Should I do the IF before or after that... or during the workout sessions. I did the bedsheet workout plus some HIIT workouts and during that time I weighed 190. This morning and I am down to 185. That is another question.... is that a good thing that I had lost 5 lbs in such a short time? I am eating 1495 calories sometimes a little less during the day to help lose weight while I excersise. I also swim everyday.... another question... with all that I am doing should I just skip the IF? I haven't done it yet and I didn't know if I should do it while I do my 30 day challenge. Also you have been an inspiration to me and I am happy that you are also responding so fast. It is great to know that someone is actually trying to help me make sure I don't do something stupid. The IF I hadn't done because I was waiting for you to say "yes or no" with the plan I was going to do. Should I continue with what I am doing now and not worry about the IF at all?

July 27, 2015

Incorrect please try again

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