10 HIIT Workout Rules to Burn 48% More Belly Fat

Lose 3x More Weight Overall

(Play video ↑ to not read)

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…

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NowLoss.com Created by Adrian Bryant

Adrian Bryant NowLoss.com

Leave a Comment

1-60 of 436 Comments

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

Adrian Bryant

no kettle bell videos yet

September 06, 2017


Hello, I am goin to start this Hiit workout plan in order to lose weight. I am 19 years old turning 20 in Nov and I weigh 350 poinds. I want to make a change but I just need some diet plan. Do you recommend some sort of diet plan that goes along well with Hiit. I want to lose 50lbs by the end of the year. Tha k you!

August 23, 2017

Adrian Bryant

this diet

August 23, 2017


i weight 68kg but have a lot of body fat nd want it gone what should i do. i started the 30days hiit exercise but it seems to not be working, how can i boost my metabolsim

July 05, 2017

Adrian Bryant

are you tracking your calories? what kind of diet are you on

July 05, 2017


Eat all day every 3-4 hours eat something. But be careful, don't eat a whole lot. Eat healthy foods that will fill you up faster (Fruits, veggies, etc.) At your main meal eat protein, this will help you. But make sure breakfast is the biggest meal of the day. Then lunch is a medium, and dinner is smaller. After lunch I don't eat any carbs, that's just what I do. For exercise do cardio first (running, walking, elliptical, stairmaster) prior to the HIIT workout. Make sure the HIIT workout is hard, push yourself. Just never quit.

August 25, 2017


whats the most amount of kgs I can lose in a month? I have an event to go to in a month and I want to lose as much weight as possible before it. I'm 168cm tall and weigh around 80kgs. Thanks!

May 30, 2017


Hey Adrian,

I need your help. I've been following your page for a while now, ever since I was atleast 16 and I'm 22 now. I lost about 25 pounds on my own in a couple of months exercising and changing my eating habits when I was 16-17. After university, I've been stuck at the same weight, ranging between 190-185 but never anything less or above. Right now, I'm 185 and I'm trying to get down to 150 by the end of this summer. I'm addicted to results and I'm willing to put in the hard work in the gym but food is my vice. I honestly need to figure out the right eating plan because it is hindering my results. I used to think I can't stay consistent and disciplined if I'm too restricted, but now I just want to change my lifestyle drastically and stick to this new healthy, life. I'm sick of being overweight and really want CHANGE.

The truth is... I love chocolate, I'm a sweet tooth. I love sugary foods. But from years of experimenting with my body, I realized I am very very sensitive to carbs & sugar in general. I'm just wondering which plans you think is best because I've completely cut out chocolate because I don't believe I can seriously learn to eat it in moderation plus I even think it's my stress food. Whenever I feel stressed or overwhelmed, I turned to sweets for "comfort". I've been thinking of going vegan as well, but it's too high carb and my body just cannot handle loads of pasta, potatoes and all that. Please let me know what you recommend for fast and sustainable weight loss.



May 07, 2017

Adrian Bryant

the nowloss diet here is the best eating plan for you

May 08, 2017

Ken Larsen

I was already in pretty good shape, but I followed Adrian's HIIT program, every other day for 4 weeks and lost 12 pounds of pure fat and reduced my waist by 3".

Every muscle in my body felt like it was on fire and I could barely get enough oxygen by the time the bell rang to start another, "HARD PART."

If you want results . . . listen to what Adrian says.

March 27, 2017


As a distance runner, HIIT isn't working for me. I've gained nearly 10 pounds in six weeks. Disastrous for a runner. It can't all be water. It looks like most of it went to my stomach and love handles. Clothes are tighter and my running is suffering. Afterburn and all, it just doesn't burn enough calories. Nowhere near the calories I would have burned running. If I have to pick one over the other, I'm running.

March 25, 2017

Adrian Bryant

if you know you didnt gain water or muscle from HIIT then lets talk about your calorie intake because it sounds like you are an actie person so the ONLY way you could have gained Xamt of weight in Xamt of weeks is from eating way too many calories regardles if doing HIIT or cardio

March 25, 2017

Heidi Siltmann

I need your help at one point i was xfitting but several surgery habe left me over weight. I have the gasteric sleeve i havent lost but 10 pounds in 2 years they was want to put in a bypass but i dont think i want to do it that way im only 227. Im putting a make shift gym because of my disabled son i can work out here and do two a-days. I have free weights 2lb 8lb and 20 thatsfor my last exercise necause of my feet surgies carbio is out of the question. I have kettlebell. I hooked three resistance bands to together and a set of gold gyms 3 resistance bands i dont know what tool does what im desperste

March 19, 2017

Adrian Bryant

this plan should be a nice fit for you but check with your surgeon or doctor if you're able to do this

March 19, 2017


Hey Adrian, Ive started intermittent fasting and I want to try high intense workouts. But its difficult for me since I have exercise-induced asthma so I'm not able to go all out for as long a period of time as others. Any tips on what I can do to still get the full effects of my workout? Or a specialized workout for people like me who start wheezing and breathing hard after five minutes of working out?

March 01, 2017

Adrian Bryant

Im not sure but maybe these 10 minute workouts?

March 02, 2017



I am a 25 y.o woman weighing in at 150lbs. (32-25.5-38) & 5'6. I've spent the last year trying to improve my health and I lost around 5-10 lbs and a bunch of inches in that year. My problem is my eating habits, they are awful. I am getting married in Jamaica in June and I desperately need to lose 15 lbs and tone EVERYWHERE. I want to look like and fitness model on the beach in 100 days. What exercise do you recommend. I'm used to working out 4-5 days a week with mostly yoga and running. Help :)

March 01, 2017


I am a male of 35 years weighing 280 pounds with the height of 5'8. I want to lose 25 pounds in 2 months. Currently I am doing 20 mins × 5 days a week HIIT on a stationery bike i.e 20 seconds high intensity and 40 seconds low intensity and calories intake 1700 but it's been a week only and I've lost only 1 pound but more importantly I want to lose fats around my flanks and butt as my butt sticks out and clothes don't fit properly. Kindly help on the butt issue as it's annoying especially being a man with big butt.

February 22, 2017

Adrian Bryant

switch to these workouts and how do you track calroies

February 22, 2017


I have downloaded an App called Fits and through that I track my calories. Cab you recommend specific exercises for reducing the butt size.

February 22, 2017

Adrian Bryant

there is no special exercise. you just need to diet and exercise to lose fat all over to reduce butt

February 22, 2017


Hi Adrian is hiit similar to tabata??

February 12, 2017

Adrian Bryant

yes. HIIT, intervals and tabata are al lthe same

February 12, 2017



I have been using your advice to the past year now, and I have gone from 179 to 144. I am 5'3".

I want to be 125 by the end of March. The, odd thing is I've been losing weight on the scale, but I have not lost any inches. I have been doing your 20 min ski steps workout and eating 1300 calories per day.

I want to lose 4-5 inches off my waist.
I am thinking of doing Jillian Michaels 30 day shred.

What workout would be best for me to lose 4-5 inches off my waist and 20 pounds of fat within the next 7 weeks?


January 31, 2017

Adrian Bryant

use these tips realize that at your weight you will start to lose weight at a slower rate but you should be able to get there by the end of march with those tips

January 31, 2017


Hi Adrian,

Thanks for inspiring me to get up and work those pounds off. I would like to know is it wise to do more than 4 days with intervals/hiit exercises?

January 19, 2017

Adrian Bryant

you tell me after rading #1 & #6 agian

January 20, 2017


Hello adrian,
I would be so happy if you scheduled my gym days as i need to lose 5 kilos all over my body except my butt and i want to grow my butt at the same .
And i saw your workout plans and i think they are amazing but i think if i did the butt workout and after it the weight loss workout could make me lose the fat in mu booty or the gains so could you please makeme overcome this problem .

December 23, 2016

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