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How to do high intensity interval training to lose weight fast

8 rules for losing 2-to-4 pounds each week doing interval training...

  1. Your interval workout should last for 10-to-40 minutes so...
    • Your entire interval workout should be so intense that you won't feel like doing anything else (workout wise) after your workout &...
    • 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.
  2. The hard parts of the interval workout should last 10-to-40 seconds
  3. The easy parts of the interval workout should last 10-to-90 seconds
  4. Make sure the hard parts of the 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 have to be so hard that you can’t wait for the easy parts to come up so you can rest.
  5. Make sure the easy parts of the interval workout are actually EASY!
    • On a scale of 1-to-10 with 1 being doing absolutely nothing – Be at a 1-4 for your easy parts.
  6. Only do high intensity interval workouts 3-to-4 days a week
  7. TIP: 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)
  5. You can do a different interval workout - for example... instead of doing intervals on a treadmill – you can do intervals on an elliptical or a bike.

 Why you need do high intensity interval training to burn 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-5 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 because your fat-burning metabolism stays elevated for up to 4 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 break out of a weight loss plateau and/or to lose your last 10 pounds and...
  4. Intervals do a better job of toning & firming up your body so when you do lose a lot of weight... there's a lesser chance of you having loose skin or flab after losing lots of weight.

High Intensity Interval workouts you can do to burn fat faster...

Advanced 10/10 Intervals for even faster weight loss*

* these intervals are best for people needing to lose last 10-to-20 pounds

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.

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1-50 of 96 Comments

why can't i do the inteval training everyday, i want to lose weight quickly and think i would lose weight quicker doing it everyday but why shouldnt i ?

 by phillip mead – newcastle,england
September 01, 2010 - 06:06
Reply to phillip mead

if you feel like doing it everyday then that means you're not working out hard enough b/c if you were...

you'll only want to do it 3-4 times a week

September 02, 2010 - 08:02

Well i want to start working out there is a gym where i live but all i do is tge treadmill for 30 min. I want to do the interval. Bu i really dont know what to do. Can u give me some pointer?? Thanks

 by Liz – Utah
August 26, 2010 - 01:40
Reply to Liz
August 26, 2010 - 10:02

"Always Do your interval workouts LAST in a workout"..the interval workout u have given here www.nowloss.com it enough for losing like 10 kg in a month or i have to do some other cardio type exercise with it too nd thn do my intervals in the end?..please help me here

 by ansheena
August 04, 2010 - 10:18
Reply to ansheena

New product called "WALK-A-BIKE" This new fitness walking product positions the walker a safe distance to the rear of the bicycle making it easy to walk or jog long distances with the bicycle at his/her side. When you reach your maximum walking/jogging distance, just bicycle back. Adding bicycling to your walking fitness program provides a more diverse exercising routine. It's for the walker who wants to increase their walking distance.
IT’S ALL ABOUT LOSING WEIGHT AND GOOD HEALTH!

www.walkabike.com.

 by Ken
July 29, 2010 - 08:38

Hi Adrian,

Doing your interval workouts, how can I be sure that the weight loss I experience is actual "fat" loss and not "water" loss?

I have tried the treadmill interval workout...running 10 sec all out, and resting 10 sec. I did this pattern for about half an hour and then the other half hour of my workout I did my normal treadmill run at 5.2mph uphill.

 by Rick – Baltimore
July 28, 2010 - 04:58
Reply to Rick

after doing this plus a good diet it will be mostly fat loss

July 28, 2010 - 10:33

HEY ADRIAN

HOW U DOING I WAS WONDERING IS SAUNA SUITS/ GOOD TO WEAR WHY IM DOING CARDIO MY FRIEND SAID ITZ NOT GOOD FOR ME ITZ JUST WATER WEIGH AND ILL GAIN IT ALL BACK.. IS IT TRUE ?OR WILL I LOSE WEIGHT?

 by Detorrian Peterson
July 28, 2010 - 01:06
Reply to Detorrian Peterson

no need to wear sauna suits - they just cause you to sweat more causing you to lose more water weight

July 28, 2010 - 10:32

hey,
i am 14 years i have small amount of belly fat it doesnt apear when i am standing but it apears when i sit. what to do.

 by john
July 23, 2010 - 07:23

well, hey. my name is Helen. i am a 12 year old qirl wieqthinq 162 pounds. i knoe riqht wow! :0 . i wnna loose up to 20 pound in a month or probably more but, i want to try this know . so hopefully iht works because yikeeees! i neeeeed help

 by helen – los angeles ca
July 20, 2010 - 05:49

Hey Adrian, I'm a 15 year old male with a height of 5'9. I weigh in at 180 lbs and I do 40 push-ups every day, 30 sit-ups, 20 crunches, and planning on going to the gym. What would you recommend for me to lose fat in ALL my body parts (mainly my legs, stomach, arm) in the gym and at home? Help please.

 by Kevin – US
July 15, 2010 - 08:28
Reply to Kevin
July 16, 2010 - 12:18

Hi! I love doing interval workouts and always recommend it to my friends who do steady type workouts on cardio machines .

I do it on all the cardio machines available in my gym (treadmill, elliptical, arm bike, recumbent bike, upright bike, rower). but what worries me is will doing interval type workout on cardio machines result in quick wear and tear of the muscles etc.,?

I don't want to damage my joints or muscles doing interval workout but at the same time I want the benefits of interval workout which are not there in steady type workout. thanks! :-)

 by LoseAway – India
June 30, 2010 - 02:28

Hi i search on youtube how to lose belly fat and i found your great tips, i have originally lost 3 Stone, (42 pounds). I was 192 pounds but I currently weight 150 pounds, im 5 ft 9 and am big built. The only problem is i'm finding it hard to get the other half a stone of my stomach and chest. I go to the gym 3 times a week, since january 2010. I work out everyday at home based around the upper torso/Chest and Abdominals.
If you can help me thank you.

 by Nathan
June 28, 2010 - 03:17
Reply to Nathan
June 28, 2010 - 07:35

Hi my name is Careen and im trying to lose at least 40 pounds in 5 months. I already got my calarie chart down pack. I'm 5ft 0 inch and 183 pounds. i am very muscular in my arms and legs, im not flabby,dont have wide hips. My problem areas are my belly, bust and back fat. I dont have a gym membership but i run/walk 3 times per week and additional cardio. Any tips that will help me on this weight loss journey i will appreciate it.
thanks

 by careen – unknown
June 23, 2010 - 12:01
Reply to careen
June 23, 2010 - 12:06

Hi my names Brian im 16 from NJ and im 5'6 and 250 pounds iwas wondering if you could help me drop 50 pounds this summer im not really sure what to do

 by Brian – NJ
June 17, 2010 - 10:15
Reply to Brian

Hi Adrian. A few days ago I questioned you if I'm correctly doing my interval training while dieting and you replied that I should train for 40 minutes with the high and low intensity being 1 minute apart of each other. If I continue this way, in your estimation how much weight will I lose in what amount of time?

 by ronata – south africa-
June 13, 2010 - 08:20
Reply to ronata

it depends on a lot of factors like this here on how fast you can lose weiight

June 13, 2010 - 08:16

i am a teenager, what do i need to do to get abs before the summer, i weigh 105 and i am 5' 5", is this an alright weight for me?

 by Jenna
June 09, 2010 - 02:39
Reply to Jenna

you may have abs already and just need to develop them more

go here to get abs

June 09, 2010 - 11:37

Hi Adrian, love you & your website...
have been doing intervals for a few months but not sure if Im doing them correctly?....
Im 40, 150 pounds, 5ft 7inch. I use a hear rate monitor and do the following on spinning bike or elliptical or row machine:
30 sec up to 168 - 175
30sec rest until I get to 130
and repeat for 15 to 20 mins

Does that sound right to you? am I working hard enough and resting long enough or resting for too long?
I've been trying to loose 10 pounds and its not happening! help.

 by janine levy – London
June 03, 2010 - 05:21
Reply to janine levy

#1 - dont rely on gadgets or STATS to tell you if you are working hard enough.

#2 - during the hard parts of your interval - ask yourself On a scale on 1-to-10 "how bad is this kiccking my A$$? and if it's not over 7-to-8 then it is not hard enough but also...

what about diet and calories.

June 03, 2010 - 10:05

Hi,

Im 17 year old male, 5'9 and weigh 175 pounds.

I want to lose unwanted FAT and build muscle.

If i do HIIT everymorning for 30min then do weights.
then right after workout drink a protein shake-150g

then at late afternoon another workout same thing except no protein shake. and after workout just maybe some fruits and maybe lean chicken or beef.

and a swim 3 hours later. then sleep.

is this a good plan or what should I do to lose FAT and then build muscle?

 by Danny – FL
June 02, 2010 - 05:52
Reply to Danny
June 03, 2010 - 08:11

Adrian,

I'm a 12 year old guy weighing 115 pounds with some pretty gross belly fat. I was wondering if these intervals have to be done after another workout, or if they can be done on their own. I was wondering this because, I've been doing these for a month or so and only lost 2 pounds and hardly any belly fat. I'd love to know. Thanks!

 by Josh
June 02, 2010 - 12:01
Reply to Josh

how tall are you?

you may not have much fat to lose in the first place

June 02, 2010 - 12:41
Reply to Josh

I'm a shorty Last time I checked I was like, 4' 10".

 by Josh
June 02, 2010 - 05:20
Reply to Josh

you're not that fat or fat at all in the first place so even if you try to lose weight it's going to take longer since you dont have that much fat to lose

June 03, 2010 - 08:11

Hey, I'm a teenage girl. I'm about 5'3, 135 pounds (which is around seven pounds than I was before I tried to lose all this fat -- but the difference isn't at all noticeable). My body fat doesn't seem spread out very much. I have some extra fat on my legs and elsewhere on my body, but it's mostly a LOT of belly fat. I wear layered, baggy clothing to try to hide it, but I'm sick of being so uncomfortable with my body. Especially since my sister's getting married at the end of this summer and I'll probably be having to find a dress to wear for that! I need help! How do I lose all this belly fat? (I'd like to get to around 115-120 lb)

 by T.
May 31, 2010 - 11:10
Reply to T.
May 31, 2010 - 01:58

hi adrian
iv started doing interval training
im a 20year old girl weighing 68kg and my height is 5"2
im doin interval traing every other day on the treadmill by:

warm up : 5mins
-run 11km/hr for 1 min
-walk 5km/hr for 2mins
and repeat this cycle for 40 mins
cool down : 5mins

along with this i go on stationary bike for about 25 mins
is this good ennough?
the weathers beautiful and yet i cant go out coz im fat!

what should i do on non-interval trainig days?

plese help!

 by kayb
May 29, 2010 - 04:54
Reply to kayb

your interval is too easy but you can do that to get started...

run a little faster and make your walk/rest time the same as your running time plus also...

you want to run fast enough so that you'll only do it 10-to-40 secs

did you watch the 8 rules here

May 30, 2010 - 07:22

Thanks for wonderful suggestions/guidance!!

I already lost 35 pounds in 2 months. I have to lose those last 15 pounds. I am sure I am going to make it with this INTENSIVE workout.

Once again- Thanks.

 by Ajay – Washington DC
May 22, 2010 - 12:16

this has realy help me thanks

 by david
May 19, 2010 - 11:11

I love intervals, I can feel myself really slimming down, especially with the raw food and soy protien.

I was wondering when i can do on days I dont do intervals to keep loosing and keep my metabolism up. Long moderate/low intensity cardio? I'm 5'6" 138 in average shape.

 by Jess – US
May 15, 2010 - 04:05
Reply to Jess

do light low intensity cardio

May 15, 2010 - 07:53

Adrian,

I've been doing interval exercises for the past few weeks now and it is so much better and exciting than a regular running/walking on the treadmill. But the bad part is, I keep getting these pains on my shins; I don't want to be at risk of getting shin splints so what should I do? I don't want to stop exercising since I want to keep going and keep myself from being lazy but at the same time, my shins hurt really bad. I will be waiting for your reply. Thanks ahead of time.

 by Amie
May 14, 2010 - 12:07
Reply to Amie

remember...

intervals are to only be done 3-4 times a week and also...

intervals can be done on things other than treadmill so try using a bike or ellitpical which takes the stress off shins

May 14, 2010 - 10:52

Hi Adrian,

I have been following your interval training workout. I lost a few lbs but now I don't see any progress. I increased the speed on my treadmill and run longer. I still maintain my diet and stay active. I started with running 4 mph for 30-45mins now I run 6-6.5 mph for 50 mins. Do I need to run longer? I am afraid to increase the speed too much on the treadmill because I am worried i may fall off.

 by Smita
May 05, 2010 - 04:39
Reply to Smita

You dont need to make it longer but more intense (i'm not saying you cant go longer) but usually...

increasing intensity is the best thing to do

have you tried 10/10 intervals?

May 05, 2010 - 08:28

hey how i can burn the fat on my abs its killing me so much ??!!!plz i need help here :'(

 by alex – africa
May 01, 2010 - 06:23
Reply to alex

First of all your site is very helpful and encouraging. Now, I started weight watchers on 2/2 with a weight of 161lbs. The first week I lost 6.8lbs then every week since then I have went up or down between two lbs 2lbs. Today my weight loss has only been a total of 6.8lbs...the same as the first week. I work out 3-4 times a week mostly cardio like treadmill and eliptical 2-4 miles each time between running and walking very fast. I do a little weights also. My weight now is 154lbs and I would like to loose at least 15 lbs by July. Any suggestions?
Thanks

 by Carrie – Charlotte, NC
April 21, 2010 - 10:29
Reply to Carrie

Your workout is too easy and be truthful with yourself

On a scale of 1-10 - how tough is your workout? how much do you look forward to doing it?

If it's below 6 then you need to ramp it up - if you're almost scared of NOT working out b/c you know it's going to be tough then you know it's a GOOD QUALITY fat burning workout but overall...

look at 1-thru-5 here

April 21, 2010 - 06:51
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