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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1-26 of 308 Comments

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


Hi Adrian,
Awesome site! I'm 44, 6'2", 185lbs. I'm trying to get to 10% or less body fat by July for vacation. I can't seem to shake the last inch of fat around my waist, the proverbial love handles. I'm doing HIIT, broom handles, and sledge hammer pulls, and clean eating. I'm starting to see ab muscles, but need that last push to get them really defined. Any other advice? Thanks.

June 09, 2015

Adrian Bryant

you're on the right track. just know that the last bit of stubborn fat takes a while but try adding IF while cutting back on calories

June 09, 2015


Hi Adrian,
I've been doing the interval training on ellliptical at the gym but when it's time to slow done / rest , the machine starts to beep/pause since i'm not moving or hardly moving at all and it seems to get peoples attention at the gym.
During rest period do I complety stop or is ok to keep going at slower pace to keep machine from shutting off?

April 08, 2015

Adrian Bryant

you can go at a slower pace during breaks

April 08, 2015


Hi Adrian,

I want to start interval training I know you recommended to do 2 HIIT a day but I wanted to know what's the time amount you recommend for each interval training. For example the jumping jack 10 minute training and then the 20 minute running from chair to chair challenge. Or two 20 minute ones or two 10 minute ones just not sure the amount of time each should be.

Thanks in advance.

April 01, 2015

Adrian Bryant

as long as its 10-to-40 minutes that kicks your ass

April 02, 2015



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


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


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


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?


February 13, 2015


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


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


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

Incorrect please try again

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