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 367 Comments
Jo

Hi Adrian,

I have my 6 week check next week for post c section. I'm not sure when I can start hiit - can you let me know? Any ideas of where to start?

September 13, 2016

Adrian Bryant

see this to get a better idea but your doctor is the best to judge whether you are ready for HIIT

September 13, 2016

Geraldine

Hi.
I'm 44 year old female. I've had bi-polar since childhood which affected my eating and my body. I gained weight when depressed and lost it when I was feeling better.
Now I need to get my body back and keep it feeling healthy and in turn helping my mood.
Problem is : the constant flux in eating has left my skin a bit saggy and stretch marks. I know I can't get rid of the stretch marks but I'm trying to tone up my body as best I can. Problem is I'm loosing the fat in the wrong places and it's causing sag.
I know that I cannot tone up my breasts too much but when I clench my butt it clenches up tight so I'm wondering if there are targeted exercises that can eventually tone my butt up nicely again.
I'm doing squats and leg exercises this past eight weeks and have seen some improvement but could you give me some more tips as it would be much appreciated as I want to return to the best version of myself after a long battle. Xx
Thanks

August 15, 2016

Liz

Hiya! Love your site since 2011 when I first came across it!

I'm 5'9 and currently weight 88kg and I'm 29.

I want to loose 8kg in 2months but most importantly tone up my I nets thighs (skin is lose on top inside) and cinch my waist.

what would you recommend?

I have an elliptical and weights and I can also go gym.

July 02, 2016

Danielle

Hi Adrian,

Im 5'2 190 and starting to work out again with your plans..I always tend to lose weight, but still get stuck with the ugly "shelf" on top of my butt..makes it look like I have a double butt...(lower back fat, but sits on the butt) is there any particular workout I can do to get that to go away? I hate it..and def doesn't make me feel sexy..please help. As well any help with the C section pooch would be great

July 01, 2016

Adrian Bryant

you need to realize that when you lose wight you lose weight all over in different places at different times so instead of givng up early on even when you have lost weight you need to keep going strong because as you get closer to your weight loss goal you will lose that top shelf or any other unwanted fat

July 02, 2016

Tania

Hi there,

I've been using HIIT for about 4 months and initial weight loss and impact was drastic. I'm 5'3", medium build and I'm currently 140. I'd like to lose another 10 lbs of fat, but I also want to up muscle in my back/shoulders/legs.

Can you recommend a diet program or foods I can eat that along with HIIT will help me to reach these goals?

Thanks so much!

June 05, 2016

Adrian Bryant

see this plan here that inc. HIIT with muscle workouts

June 05, 2016

Melanie

I am a 44 yr old female. Lightly active,nurse (on my feet 12 hr shifts most days) ht 5'4" weight 285. I have bad knees. Any workout programs you have that will maximize weight loss while being easy on my knees? Am slowly losing 1-2lbs a week through clean eating and walking on off days. More rigourous activity makes knees hurt. Please help.

May 18, 2016

Adrian Bryant

see this for how to lose weight with bad knees

May 18, 2016

Jessica

Hi Adrian,

I have done hiit before and am familiar with the benefits. My main goal is to lose around 20lbs while maintaining some curves :) My question to you is is it ok to do hiit workouts 3 times a week while incorporating some upper body exercises and do legs 3 days a week, 2 heavy days and one light day?

Thank you for your response!

April 27, 2016

Adrian Bryant

I cant give you a definite answer to that becasue it depends on your training level/exp. but it is best to gradually work in HIIT or gradullay work in weights (depending on what is the priority to you) to see if you can realistically progress with that workload but for all i know you may be able to take on everything now

April 28, 2016

Chula Zuniga

I'm trying to lose my stomach and tone my butt I had 4kids everything I do seems not to help what excerise can I do exactly to lose my belly fat n make my butt tone n a little bit bigger I'm OK with everything else can you plz tell Me I've been doing squats,situps only drinking water will this help running back and forth an then go it over but stop I've tried alot of things can you please help ME n tell Me what excerise will help lose stomach faster n butt tone thank you so much

April 18, 2016

Sophie

Hey Adrian =) Do you recommend jumping rope? Is the interval timing the same as jumping jacks? It would be so helpful if you can do a video showing jumping ropes as well, please. Thank you!

March 29, 2016

Adrian Bryant

yes, you can do that

March 29, 2016

Paby

Hi Adrian, Last year i got injured and tore my Knee Ligament (ACL). Went through a surgery and after almost a year I feel good. Not that my knee is perfect, I cant yet run or sprint without hurting it, but i can do workout to some extent. Like I can jog, cycling, etc.
Since my surgery I've gained 23 KGs in 15 months and now I'm an extremely fat guy for my age and height. I weigh 95 Kilos and my height is 5'7". And I'm 19 years old. I have put on more weight on my butt and legs than my belly. But now that I'm so fat, it doesn't make a difference. Please suggest me the best way out of it. ThankYou.

February 26, 2016

paby

yes i did. i forgot to mention another problem that i have. most of my body weight involves my lower body. my thighs and butt are too fat compared to my upper body. and as it has been a long time since the surgery, i can do almost every exercise.
i go to the gym daily. spend a few minutes on the treadmill, crosstrainer and them i do rope skipping.
please tell me how to lose weight mostly of the buttocks.
thankyou

March 10, 2016

Adrian Bryant

you simply do that by losing weight all over because peopel lose weight in difereent places at diff. times with the hips, butt and belly being the last to go

March 12, 2016

Yoshi

I'm 5'7 and I weigh 86kg I have a little bit of belly fat and I'm 22 how can I loose weight?? I want my weigh to be 65kg at least

February 03, 2016

Adrian Bryant

see #1 here

February 04, 2016

Name*

Do the elliptical workout have to have resistance to lose weight faster ?

January 31, 2016

Adrian Bryant

no. I have mine set at 3 out of 10 resistance

February 01, 2016

Briauna

Good Afternoon Adrian

I will be 24 Feb 19th and I am desperately in need of losing 60-70lbs before my college gradution photoshoot May 14th. I'm 5'3 and 211lbs. I hate counting calories but I am willing to do the work to lose weight. What is your recommended diet and plan? Thanks in advance.

January 26, 2016

Sydney

Hi Adrian,
I am 16 and weigh178. By June, I want to weigh 130. What should i do

January 18, 2016

stormie

Was not completely finished......just wanted to know if there were any exercises for back fat? This happens to be my problem area.

January 02, 2016

Adrian Bryant

i have back exercises but to lose back fat you need to lose weight all over.

go here to start losng back fat and weight all over

January 02, 2016

Angel

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

Ruth

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


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