By Adrian Bryant

10 HIIT Workout Rules to Burn 48% More Belly Fat

Lose 3x More Weight Overall

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1. Get Your ASS Kicked

2. The hard parts of your HIIT workout should last 10-to-40 seconds

3. The easy parts of your HIIT workout should be no more than double the amount of time of your hard parts

For example…

4. Make sure the hard parts of your HIIT workout are Actually HARD!

5. Make sure the easy parts of your HIIT workout are Actually EASY!

6. Only do HIIT workouts 3-to-4 days a week

You may Lose 15 lbs Every 3 Weeks when you break rule #6 but…

Please Note: If you're only doing a lot of short 10 minute HIIT workouts then more than 3-to-4 days a week is fine.

7. Do HIIT workouts LAST

8. Do HIIT workouts 2 times a day for faster fat loss (Optional)

9. Alternate between Lower & Upper body HIIT workouts (Optional)

10. Always try to beat your last HIIT workout

5 ways to beat your last HIIT workout to lose weight even faster
(Or 5 ways to make your HIIT workouts tougher)

  1. Make your easy parts shorter or rest less after doing the hard parts of your HIIT workout.
  2. Make your hard parts longer.
  3. Do your HIIT workout longer than 10-to-40 minutes if the full 40 minutes isn't already kicking your ass.
  4. You can increase the intensity of 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 HIIT workout.

TL;DR HIIT Weight Loss Plan

Rules 1, 6 & 8

Rules 2 & 4

Rules 3 & 5

Rule 7

Rules 8 & 9 are optional

Rule 10 is the most important

HIIT Success Stories

Lost 150 Pounds Doing HIIT Workouts

lost 150 pounds HIIT
I used to do so many different HIIT workouts at home to lose 150 pounds.Raw Rivera

Lost 122 Pounds

lost 122 pounds HIIT
Your motivation with your HIIT workouts made me 122 pounds lighterAdan Z. Jaimes

I'm now 123 Pounds!

lost 123 pounds HIIT
I was 195 when I started your program doing the HIIT treadmill workouts for 20 to 30 minutes, I'm now 123 & I'm starting to notice a lot more muscle tone and I can feel my glutes getting stronger and harder!Anna Trevino

Lost 132 Pounds to Weigh 132 Lbs!

lost 132 pounds HIIT
Just want to give you the results of your HIIT workouts & Nowloss Diet plan.Edward Caezar Pababero

5 Reasons HIIT Workouts Burn 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 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

And 2 weeks after you've started tripling your fat loss with HIIT… You'll Boost your fat loss by another 36% per this study

2. HIIT Increases Fat Burning Hormones

3. HIIT Reduces Hunger

4. Lose Weight While You Sleep

5. You'll Definitely Lose More Belly Fat

hiit workout weight loss
Research on HIIT indicates its more effective at reducing subcutaneous and abdominal body fat than other types of exercise UNSW Associate Professor Steve Boutcher

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 the closest thing you'll get to spot reduction along with intermittent fasting

79 HIIT Workouts

Do Adrian Bryant's Workouts 3 Days a week,

Click Here to Get all 79 of Adrian's Workouts

What is High Intensity Interval Training (HIIT)?

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…

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