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…
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
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
High Intensity Interval workout routines you can do to burn fat faster…
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…
Hi Adrian, First of all, you have lots of good guides here. So for my question, Is it possible for me to lose 10 lbs in 12 days? I do eat the proper food like lean meat, fruits and veggies and I only drink water, tea and milk. but I gained so much weight during winter. And this is the heaviest I've got. I am 24 years old and I weigh 202 lbs, and I am 5' 10".
I do activities everyday, jogging, basketball and bar workouts. I haven't noticed any results still. :(
May 09, 2013
it is possible at your weight but also make sure you about 1200-to-1500 cals to make that happen
May 09, 2013
Hi, I'm a female, 5'6 and weight 180. Strength training/weighting lifting for fat loss how many reps and set should I do? I want to lose about 30lbs by march 10th and also work on gaining a fuller butt.What workout plan should I do?
December 24, 2012
I am a 27yr old, 209 pounds, 6'1" tall vegetarian guy. I am a big fellow, with a decent amount of muscle. I wish to lose 10kgs in a healthy manner.
My workout schedule is as follows.
Monday, Thursday,: Cardio (20 Mins Treadmill @ 10kmph, 10 mins - elliptical, 10 mins on the bike, 5 mins abs.)
Tuesday - Shoulder and Legs (4 exercises each with 10-12 reps - generally heavy weights on the last set)
Friday - Back and Biceps (4 exercises each with 10-12 reps - generally heavy weights on the last set)
Saturday - Chest and Tricep (4 exercises each with 10-12 reps - generally heavy weights on the last set).
I also walk approx 2 kms (25 mins) every evening from my way back home from work.
I generally play a sport on Sundays for around 2 hours.
I have a little bit of Belly fat (not really visible, but i know it exists). I am happy with my body but would like to lose that extra weight as its not good for my bones to carry the weight around. If i try to put in more effort than i am currently doing, I get really tired and cant focus on my work due to fatigue.
What will you suggest?
Thanks for your help.
September 17, 2012
I want to lose my belly fat and just tone up, I don't want to bulk up though, will doing HIT's get me those results? Also should I do it everyday because I have a two month goal? Also I tried to get your free DVD but I couldn't, still want it.
September 11, 2012
I am 33, and weigh 281 pounds as at today. I have been training for 6months now but have not seen a change. On fist of August, we made a pack with my friends that we would lose 4kgs each come 1st September. I have managed to lose 2kgs. But they all have lost 4 to 5 kgs. I have exactly 10days to lose about 2 to 3 kgs otherwise i will have to spend money on them. Please help. What exactly should i do on the treadmill?
August 22, 2012
I found you on youtube and I'm so happy I did! This is a great workout, something I've been looking forever to find. This is so easy and effective! I've done a lot of different dvd workouts and I have to say the simplicity of yours makes it very appealing. Thank you so much!
August 19, 2012
I am 5'5 weight 200 ibs I have to lose around 50 ibs to get to my idle weights how can I do that. I want to lose at least 30 ibs before September I have a wedding to attend pls help me with the diet plan and exercise.
July 12, 2012
Hi Adrian, Im trying to loose 15lbs and I have been doing interval training on the tradmil. 30 sec running on 8mph, then 30 sec walking on 3.7mph,for about 2miles, then walk for another mile on 4.7mph. Does this sound right to you? Im also doing your interval workouts when I don't go to the gym. Also I am sore all the time,not too much,but a bit. Been working out for 2 months now and Im 5ft2, 143lbs
May 17, 2012
hi aadrian, I am 29yr old mother of five. I have been trying to lose weight for 6wks now. I have tried so many thIngs except pills and slim tea. I eat right as I only eat complex carbs, fruits, veggies, lean protein and low fat dairy products. I have very fat thighs, wide hips, saggy bust from breast feeding five kids, large loose belly and fat arms. I weighed 192lbs when I started loosing weight but now I weigh 180lbs but I will like to drop down to 160lbs by July for a special visit to my country. As for what to eat, I think I know it but I need an exercise program that I can use to tone all these faulty parts without having sore in my knees as I already have painful knees. if you have an advice for the knees too, I would love it. I want to lose fat faster so I can learn to maintain it before July. I am 5'7" tall and I think I have heavy bones. I also heard you give free DVD please can I have one too? Thanks
May 07, 2012
Thank you so much for your free DVD.
I'm 37 y.o. breastfeeding mother, 158 cm, 60 kg.
I want to lose 10 kg.
Here's my workout schedule :
* Sunday : cardio (30 minute 6.5 km/h walk, 30 minute elliptical), weight training (abs, back, chest, legs, arms)
* Monday, Wednesday, Friday : HIIT (40 second 10 km/h run and 20 second 4 km/h walk for 20 minutes)
* Tuesday : weight training (abs, buns, arms, legs)
* Thursday : rest
Is my exercise OK?
I hit plateau for 2 weeks, what should I do? I don't have time for exercise more than once a day.
Thank you for your advice.
May 06, 2012
I do a similar exercise program and I also started doing insanity workouts,interval training from this site as well. I only do interval training on tredmil,30 sec high 12km/hr ,30sec low 6km/hr.You have to mix it up and keep changing your workouts. Insanity will make you sweat heaps, try it, Im yet to succeed in completing their full workout.Good luck
May 17, 2012