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 357 Comments

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


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


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


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


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.

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


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


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


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


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

January 18, 2016


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


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

Incorrect please try again
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