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 NowLoss.com 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

37 HIIT Workouts
Show All 37 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…

More Tips

NowLoss.com Created by Adrian Bryant

Adrian Bryant NowLoss.com

Leave a Comment

1-40 of 446 Comments

Hello, I’m a female , 162 cm 78.5 kg and need to lose weight. Now I have a six week period where I’ll be really busy so in those six weeks I won’t be able to do much. So my question to you is how much weight could I possibly lose in those six weeks by eating 1000 calories a day and doing this workout youtu.be/fX7-KjeDKzM ^ one time a day for 2-3 times a week.

June 08, 2019

Adrian Bryant

at least 20 pound on the 1000 cals alone

June 08, 2019


So you’re saying that I can lose 20 pound in a period of 6 weeks eating only 1000 calories without exercising????

June 09, 2019

Adrian Bryant

at your weight = yes. the exercise speeds things up and will guarantee the 20 pounds

June 09, 2019


So can I do this youtu.be/fX7-KjeDKzM only 2 times a week once a day and still lose that 20 pound in 6 weeks ?

June 10, 2019

Adrian Bryant

yes but again, the main reason will be the 1000 cals

June 10, 2019


Hey Adrian,
I weigh 130 kg now and my height is 6'2". I am getting engaged in 2 months and I would like to get my weight down at least by 10 kgs in 2 months. Please guide me brother.

June 06, 2019


Hi Adrian is see on this page it says workouts 20-40 minutes and stuff. But I want to do your ski step workout that is 18 minutes once a day for 5 days a week. Is that enough to lose weight in 8 weeks? And if you could tell me how much weight I could lose in 8 weeks? I’m 162cm and 78.5 kg. My calorie intake will be around 1200-1400.((( I tried doing only 1200 calorie diet without exercise but I didn’t lose any weight and I tracked my foods good so Ye I want to try something else)))

May 22, 2019

Adrian Bryant

yes, 18 is enough but 1200-1400 ALONE should do it

how are you tracking calories

May 22, 2019


I have fibromyalgia since 4 years. Need to lose 10kgs but dieting isn't an option due to irregular lifestyle can u suggest a workout schedule that I can do at home with minimal devices.

September 05, 2018

Ruby Hemmings

Hi Adrian
I would love to buy your DVD's but are they compatible for the UK. Has I live in England.

May 21, 2018

Adrian Bryant

they are in ntsc format

May 22, 2018


hey Adrian

am a beginner who need a diet plan

April 04, 2018


Hey Adrian,

I've lost 20 pounds in 2 weeks following your youtube channel. Like you said Diet is the most important thing and it really works! Can't wait to lose more :)

Thanks for your Video.

April 04, 2018

Adrian Bryant

your welcome

April 04, 2018


I had an ankle reconstruction last May, three months post-op went back to work as a M.T. and now nine months later after returning to work, I have a slight tear on my Achillies Tendon of the other leg. I am concerned as I know that I am 50+lbs over weight, yet am needing to wait at least 4 more months before I can take time off work for another surgery. How might you suggest I approach H.I.T. with such an injury? I am uncomfortable with so much excess weight, which is an exercize in patience to keep my joy...

March 19, 2018

Ritesh tewary

“Big” fan. You are an inspiration...

March 18, 2018


Hi there

going vegas in 3.5 weeks. I am 150lbs want to drop 15-20lbs in 3.5 week. Is that possible on this diet?

March 17, 2018


Hi Adrian,
I currently own a Total Gym and am motivated to loss weight. Question: do you have any suggestions or Total Gym workout plans. I like your style of motivation too!!!
Thanks ☺️

January 25, 2018

Adrian Bryant

I dont have any total gym plans. just these workouts

January 26, 2018


Hi Adrian,
What would you suggest to me if I want to loose 12 pounds in about 3 weeks?Will the HIIT work...and which one is the most effective?I am 43 and 5 ft 3.I always hear losing weight after 40 is impossible:(

November 27, 2017


Hi Adrian!

Will this help me lose 10 lbs in about 3 weeks even if I am not obese? I am 5'1.5", and I weigh 143 lbs. My goal is to lose 30 lbs. Will this workout plan help me get there in under 3 months? Or in no more than 3 months?
Thanks for all your hard work :)

November 13, 2017

Adrian Bryant

yes, it certainly will

November 14, 2017


Is this safe to do for very overweight people? I'm 5'5 and weigh 255. A

October 16, 2017

Adrian Bryant

it is but do your due dillignece and also check with your doctor

October 17, 2017


Hey Adrian,

i want to permanently lose 35 pounds. How can i go about it and how many months or weeks do you think it will take?

September 15, 2017



i'm 15 years old and i'm overweight. 71kg with lots of body fat and i'm tired of being made jests of everyday. a few weeks ago,i decided to do something but iit didnt work. can you help me with exercises and methods to lose 20kg in 2 weeks and maintain it? i have a wedding to attend and my dress doesn't fit. please help!

September 14, 2017


Hi Adrian,

Since the birth of my son, 6 years ago, my weight has slowly crept up and up. I'm 42 years old, 5'4" and now weigh 170. It's causing me a lot of anxiety and depression. My goal is to be 140, which I feel is more than a reasonable goal. I have a very stressful life right now (3 teenagers) and I know that can contribute to weight gain. I know how to track calories and use MyFitnessPal along with My Macros. I've just started doing the macro thing along with the calories. After a very frustrating doctor's appointment today, I decided something has to change. I've had a low thyroid for years and they can't seem to get it under control. Nonetheless, whatever is is that I'm doing is NOT working. I do work out at the gym and occasionally do the SWORKIT app at home. I came across your site today and after reading the information you have, it seems pretty clear to me I need to change things up. The only thing I do at the gym is cardio and I usually just keep my heart rate beween 135-155. I live the elliptical and the rower. I don't mind the treadmill on a steep incline, but I can't run on it. (I had an incident years ago and am afraid to run on it now. 😳) I plan to follow your diet and focus on the good foods. Is there an HIIT program that is easy to follow at the gym? And one at home for when I can't get to the gym? Thanks! I actually feel hopeful about weight loss for the first time in years.

September 07, 2017


And do you have an elliptical one or one on the treadmill that doesn't involve running?

September 08, 2017


Hello Adrian, I have been watching your videos and they are great. I am so glad I found them and subscribed. I would like to know, do you have any videos for kettlebells? I recently bought some. I am very new at it and want to add it to my workouts and to include in my HIIT training, thanks.

September 05, 2017

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