8 rules for losing 2-to-4 lbs. each week doing intervals…
- Your interval workout should last for 10-to-40 minutes so…
- Any workout lasting longer than 40 minutes IS NOT an interval workout and it's really just a slower fast loss cardio workout no matter how hard you think you're working out so if your workouts are lasting longer than 40 minutes…
- You need to go here to see how to make your interval workout so tough that you will not dare go over 40 minutes &…
- If intervals are too hard for you then start of by doing easier (but longer) cardio workouts like walking at a normal pace for 3 miles.
- The hard parts of your interval workout should last 10-to-40 seconds
- You want to start off by doing the longer but not so intense 30-to-40 second intervals before you progress to doing the shorter but much more intense 10-to-30 second intervals - for example…
- For your 1st 3 treadmill interval workouts you would run at a normal-to-above normal pace for 30-to-40 seconds for your hard part and then after your 1st 3 treadmill interval workouts…
- You would start running at a much faster pace on a treadmill as if a dog where chasing you for 10-to-30 seconds for your hard parts.
- The easy parts of your interval workout should last 10-to-90 seconds
- You'll get your best results if you do your easy parts or rest about the same amount of time you did your hard parts so basically…
- If you did jumping jacks real fast for 20 seconds for your hard parts then your easy part or rest period should be no more than 20 seconds but…
- Beginners can start off by having longer easy parts or rest periods before progressing to shorter easy parts for faster fat loss.
- Make sure the hard parts of your interval workout are actually HARD!
- On a scale of 1-to-10 with 10 being real hard - Be at a 7 or more for your hard parts and…
- Make your hard parts so hard that you can't wait for the easy parts to come up so you can rest and…
- If you feel like you're going to die during your hard parts (but you're not nauseous, dizzy or anything serious like that) then that's a good thing! and…
- Your hard parts need to be so intense that you can't really talk to anyone & 100% of your focus should all be on giving your maximum effort for 10-to-40 seconds.
- Make sure the easy parts of your interval workout are actually EASY!
- On a scale of 1-to-10 with 1 being doing absolutely nothing - Be at a 1-to-4 for your easy parts.
- Only do high intensity interval workouts 3-to-4 days a week
- If you feel like you can do your interval workout more than 4 days per week then truthfully…
- You're really not working out hard enough to lose 2-to-4 pounds per week because if you actually did an interval workout that kicked your ass every time you wouldn't even dare doing them more than 3-to-4 days per week. Go here to see how to make your interval workouts tougher but there are 3 exceptions to this rule…
- If you're doing a lot of short 10-to-20 minute interval workouts then more than 4 days per week is okay and it may be necessary if you're only doing shorter 10 minute workouts.
- You have a high fitness level and/or are used to doing intervals after many weeks.
- You're highly motivated by the fast weight loss results you're getting from intervals and don't mind having your ass kicked more than 4 days per week.
- Do your interval workouts 2 times a day for faster fat loss
- Tip: Do 1 of your interval workouts first thing in the morning before breakfast and then another one in the evening - go here to see why
- You can do more than 2 interval workouts in a given day if they only last 10-to-20 minutes. - See fast weight loss tip #1 here
- Always Do your interval workouts LAST in a workout
- Preferably it's better to do intervals after your muscle building or toning workouts to burn even more fat faster - See fast weight loss tip # 14 here but generally…
- Intervals are so tough that they may be the only thing you do in a workout and to burn a little more fat after you've finished doing intervals…
- You can do a light 15-to-45 minute cardio workout as a cool down.
5 ways to lose weight even faster doing high intensity intervals…
- You can make your easy parts shorter. (but no shorter than 10 seconds)
- You make your hard parts longer. (but no longer than 40 seconds)
- You can do your interval workout longer. (but no longer than 40 minutes)
- You can workout harder during your hard parts. (ex. Run or walk faster, walk on an incline or wear a weight vest)
- 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…
- Even if you don't have time to workout - You can replace a 45-to-60 minute walk with a 15-to-20 minute Run/Walk interval and still lose the same amount of weight faster because…
- You'll burn more calories doing intervals because they're more intense plus…
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
- You can also do intervals on other pieces of gym equipment like stair climbers, rowing machines etc. or doing any of these weight loss activities here
High Intensity Interval workout routines you can do to burn fat faster…
- 4 Beginner interval weight loss exercise routines
- Intermediate hill or stair interval weight loss routines
- Advanced Walk-jog-run Interval weight loss workout
- Playing sports like tennis, racquetball and basketball are good interval workouts because you're always switching between actual playing & resting and…
- Special fat loss & total body toning interval weight loss workout
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.
Play video to better understand Intervals & 8 rules to losing 4lbs. per week
Make sure you also see…
- 11 Ways to speed up your metabolism to burn fat faster
- How to burn more fat faster when working out
- Use a bike trainer for intervals to lose weight faster
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
Hey Adrian, love the site and info on it. I am currently 80kg and have about 3 months to get down to 70kg as this is my sports weight. I do HIIT training using jogging and sprinting two to three times a week. I am looking like I am losing it in my gut but my weight is still not changing much. I also do a muscle building routine once a week using pull ups, push ups, dips and handstand push ups. I eat clean and have a good diet. Any advice you can give me would be greatly appreciated as I am finding it quite stressful
April 18, 2013
Hi Adrian, please help me.
I am a female aged 23, weight 82kg and im 5"2.
I have finally decided to lose weight after hearing an ex boyfriend (who i was still with at the time) describe me as a fat ugly b***h behind my back. Needless to say, my self esteem took a battering and I resolved to look hot ASAP!! and show him what he has lost. I have done HIIT in the past but never regularly. However, for the last 3 weeks or so i have been doing it 3-5 times a week on the treadmill. I warm up for 5 mins and then run the hard part at 8km/hr for 30 secs and walk at 4km/hr for 30 seconds. This is repeated for 30 minutes and then I cool down for another 5mins. My diet has been somewhat good and I am making more healthy choices. Carbs are my enemy so I have been avoiding those and also drinking plenty of water. But I am not seeing the change I would like!! The scales say i have lost 2kg but my clothes feel the same. Its so demotivating. What am i doing wrong?? Please help
April 17, 2013
Im not counting calories..but its definitely under 1200..I have to admit im so desperate to see results I am on a VLCD sometimes. I have been using skinny sprinkles as a diet aid too.
April 17, 2013
Hi Adrian,
I am 18, weight 204lbs and I am 5'10. My goal weight is 187lbs by end of June. I am already pretty strong and well built, just want to get rid of some excess stomach fat and eventually get more defined muscles.
What would you recommend?
Thanks :)
April 11, 2013
Hi I'm 17, 5 ft and I weigh 120. I want to lose about 15 pounds before mid June. Which diet plan would you recommend for me?
April 04, 2013
Hi Adrian,
I have a question about determining the level of intensity of my workout. I am 150lb and 5'2 (have lost my first10lbs and need to lose 25 more). I do stationary bike workouts twice a day , 3 to 4 days a week. One in the morning for 30 minutes, 6 miles and burn 300 calories and the same one in the evening. I don't know the level of intensity of my workouts . Is it good for my goal of losing 2lb per week? ( My daily calorie intake is 1400)
Thank you !
March 26, 2013
Hi!
My name is Valerie, im 18 years old and i weight 135, i am 5'3 . I need to lose weight in two months because its prom and i want to look good in my dress. And in 3 months i am going to the beach with all my friends and I need to have a perfect beach body! Do you think it is possible? Or is it too little time left? Please help.. I keep trying to go on a diet but i am sooo tempted with food.. What is the best exercise i can do?
Thank you soooo much.
March 24, 2013
Hey, I'm Anndrea. I'm 5'5 and I wiegh 133 lbs I want to try to drop down to 120, I've been working hard on trying to achieve my goal I'm in sports run a mile a day but still havnt lost any kind of wieght . Is it because I need to change my diet? I don't understand, I would be really glad if someone answered me , I'd like to get my bikini body :"{
March 20, 2013
First I am not a dietician or a doctor; I just have knowledge of what it takes to lose weight. Fist thing to maintain your weight your need to eat 1330 calories a day. To get to 120 you need to go down to 1200 calories a day; you also need to do what is called muscle confusion exercises. This is where you exercise the smallest to the largest muscles of the body. When you mix up this type of exercises you lose more fat and gain more muscle. Also depending on how hard you are working out you may need to eat more calories to keep your body feed. Also you NEED to drink 8+ glasses of water a day. Watch portion size and work out abs one week, hips and legs the next week and total body the third week and repeat. You will be amazed at how fast the weight will come off. Talk with your doctor get a complete physical and ask him/her about your diet they will be able to help you make a plan. Good luck
March 23, 2013
Hi Adrian,
I've gained about 20lbs after losing over 200lbs from Gastric Bypass Surgery. I've gotten my eating under control again, but the working out bit is the biggest struggle. I often am discouraged because I get out of breath so quickly...yet I see others working out (out of breath as well) and they keep at it. Any advice for sticking through a workout when I feel tired/breathless? I want to make sure I am being effecient and do not want to sacrifice form/waste time if I'm not going hard enough!
March 17, 2013
just keep it at it. it sounds like you are determined. just keep at it and you'll breakthrough.
I even struggle myself (if starting a brand new workout)
March 18, 2013
One thing you have to understand is those others most likely have not had a gastric bypass done. You do not need to go as hard as the person next to you, as long as you are exercising and exercising right so you do not injure yourself. If you are at a good gym with a personal trainer he/she will show you how to use and get acquainted with each machine. It is not how hard you exercise it is how smart you exercise. Also you need to drink 8+ glasses of water a day and get the right amount of food and a variety of each food group. You need to pay special attention to how much and what you are suppose to eat so you do not stretch the stomach pouch. Good luck.
March 23, 2013
Hi there!
First off, I'm happy I came across this! I'm 5'8'' and 160lbs (female). I lost 20lbs just dieting but now my goal is 150lbs.
I eat around 1500-1600 cals a day. I work out twice a week but just cardio isn't cutting it. Do you think interval training will help? If so, how long do you recommend?
I really want to give it a try!
Thanks!
March 13, 2013
yes, it will definitely speed things up and follow the 8 rules on this page to do so
March 15, 2013
I like to work out before eating in mornings, only have lots of water and coffee - will this help fat loss, or will I lose muscle? I've heard both... I started this interval training plan on the elliptical and it KILLS me but I love it :) only 2 weeks in and don't want to jeopardize any muscle gain but definitely looking to drop fat percentage ASAP
March 07, 2013
Adrian,
I used to be a regular gym member, focusing on building muscle. Due to changes in work and life style I did stop. Now I have put on alot of weight. I have been doing the interval training. Just a basic 30 min workout, 1 min intense and 1 min slower. Is the way I am doing it ideal for loosing my weight?
Thanks
March 05, 2013
i am 25 5'3 and i weight 178 i am having the WORST trouble trying to get down to 150 is there anything you recommend i do everything i am on a healthy diet i go to the gym 5 times a week.. am i doing something wrong?
March 05, 2013
Hello Adrian,
I am 5 4' and weigh 172 lbs. My aim is to reduce 25lbs in two months. I am exercising my heart out for an hour daily 6 days a week. Before master cleanse diet I was burning 500 cal. Daily. But since last 7 days I am burning 250-300 cals daily cos of master cleanse diet. Today I am resuming my 500 cals burning target . Have left master cleanse diet. I do a moderate intense intervel workout. My daily diet is 1fruits& 1 veg. , about 90 ounce water consumption daily. I take two cups of tea (morning evening). 1 slice of brown bread. Pls tell me will I be able to achieve my goals. ould be glad to hear ur response. Thanks
February 08, 2013
you will reach your goal but the question is will you be able to maintain your weight on that crazy diet plan? read this
February 09, 2013
Hi Adrian,
Thanks a lot for your reply. Adrian I did this same 4 years ago before my marriage andi was succeeded to maintain cos I was continuing my an hr workout by consuming 800 cals daily. Then even I came down to a normal walk. Will update you my routine and diet in future. I have noticed when you don't eat much for a long time your stomach squeezes and than you can't bear to eat more. :)
I will follow atkins diet once I get to my aim hopefully
February 10, 2013
So this probably seems a little lame seeing as how im in the Army and asking for physical fitness advice, but I do need some help.
Im about 6 foot, 226 pounds, pretty big guy just have more fat than i should. I recently failed my tape measurement standard for the Army and have about 6 months to pass my next one or I get the boot.. Ive heard alot about HIIT training but was wondering could it help me achieve my goals within these next 6 months? Really could use some insight on the goals I can achieve.
February 07, 2013
Hi Adrian,
I am a 25 yr old female 5'2 135 lbs. I want to lose 15-18 lbs and especially want to lose 10 lbs between now and March first. Is this possible? I have about 1 month and 2 weeks to achieve this. So far i eat 1200-1300 calories daily of clean food, mainly protein and i tend to prefer cardio walk/jog and incline treadmill workouts as opposed to heavy lifting but i also want to be toned. Do you have any workouts for someone of my age and stats to lose 2-3 lbs per week. Thanks so much! I am also a fan of your jumping jack workout but im not sure if it will help achieve my goals (please let me know)
Thanks again,
Daniella
January 21, 2013
I'm 5'5, 130 lbs and I'm trying to lose another 10 pounds in 6 weeks. I've lost 20lbs within the last few months but now I am trying lose my belly fat that doesn't seem to want to go away. Is there a weight lifting routine that I should follow along with interval training in order to reach my goal?
January 20, 2013
Hello adrian, i lost 50lbs in 1 year changing some of my eating habits and adding exercise. I still need to lose a ton more weight but i will be happier if i can lose another 50lbs in less time... Reason beign is becsue i get very unmotivated at times since ive been dieting for a year.... Please help... Also where can i go to see your products for sale. (Love your website! So much useful information)
January 15, 2013
Hello Adrian,
I started to do my interval training and i was wondering if i do it right?
I do it everyday, 5 min of a warm up, plus ten minutes of intervals 30 sec fast and 30 sec slow( do u think 2 min of fast and 2 min of slow would be better?)
My puls is 166-176 when i do it fast, is it to low?(i am 24 yrs old, i weight 53 kilo)
I do intervals with an empty stomach, but i am a bit worried as i was told that it isnt safe, what do you think?
January 14, 2013
the way you're doing it now is fine and there is nothing dangerous about it
January 14, 2013
You mention that it is best to train 1st thing in the morning on an empty stomach. At the moment I am training after work. For me to train 1st thing in the morning will be a huge lifestyle change. (get up ay 5am in the morning for a start and I like my sleep ins). Also if I train 1st thing in the morning I can't see myself being able to fast, while if I train after work it would be alot easier to fast. My question is are the advantages of training 1st thing in the morning that much greater than in the evening that I really should consider changing my training routine and get used to getting up around 5am in the morning?
January 03, 2013
YES! but if you like your sleep and rest in the morning then do it. DO what is best for you.
I'm not saying you have to workout in the morning to get the body you want and it'll probably be better for you in the long run to do what is best for you to allow you to stick with it longer
January 03, 2013
Hello Adrian. I am an 18 year old guy that is 5'8 3/4 and my weight ranges between 185 and 190. I am not a big muscular guy of any sort. I just have a lot of fat. How much will this help me lose within first couple months of this? Also, is it a good idea to try to build muscle at the same time as doing your hiit or should I loose the weight first?
January 03, 2013
to better answer your question... use this plan here where lifting weights and hiit is combined
January 03, 2013
Adrian could yu give some more hiit workouts to do at home with no equipment
thank yu sooo much
December 29, 2012
Hey Adrian,
Instead of doing intervals, could you just do taebo for 45 mins to an hour a day? or Zumba?
December 21, 2012
Adrian, I am 25 years old and started my diet in January of this year. I was 280 and am now down to 200. I have excess loose skin. Can interval training help to tighten the skin or should I try something else. Thank you
November 06, 2012
Fat Ass to Bad Ass Workout
Sledgehammer Workout
Tire Flip workout
Get ripped in 13 minutes workout
50/50 Push-up / Pull-up Challenge
Battle rope Workout
