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…

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NowLoss.com Created by Adrian Bryant

Adrian Bryant NowLoss.com

Leave a Comment

There are 40 comments

Hello Adrian,

You say workouts should be 40 min max. What is the reason for that? Is it okey for me to do HIIT for 60 min?

I´m following your advise over a year now. And lost a lot of weight. When ready I wil send before and after pictures. Thank you for everything.


July 04, 2015

Adrian Bryant

usually if you can go over 40min then the workout is to easy or not intense enough for fast weight loss but if motivted then over 40 min is fine.

have you done this yet it will keep you under 40

July 05, 2015


Hi Adrian ,

Im 27 year old 5 ft 7 in , I used to weigh 319 pounds 3 years ago, Ive managed to lose a lot of weight doing only walking and diet and now I'm fluctuating between 168 - 176.Ive started doing for the last 5 months weight lifting 2 times/week consisting 20 sets(writing down progress also) and i do Interval cardio 5 times /week(20 min treadmill , 20 min elliptical) all in the morning. My diet is with in my calorie range 1200-1300(carb/day 70 , protein/day 100-120 , and i take GNC amplified wheybolic extrem 60 pre and post weight training).

I need advice because Im stuck in the same weight for 7 months now and trying to reach 160 pounds.

November 29, 2014

Adrian Bryant

go here to lose weight agian

November 29, 2014


Hi Adrian
I recently gained 10lbs due to a back injury so I've been unable to exercise at all ! I eat healthy meals everyday , but I am on a lot of medication to deal with the pain? It's driving me insane seriously need some advice. Thank you

October 27, 2014

Adrian Bryant

your options

October 28, 2014


Hey Adrian,

If interval training has to be done 'after' a workout, then what is a 'workout'? I thought doing jumping jacks for 20 min x 2 times/day X 4 times/ week was the exercise program. Am I missing something here? Pls help me.


May 19, 2014

Adrian Bryant

for workout I mean any other workouts that aren't intervals so if you're doing a workout with weights then you'll want to do the intervals last

May 19, 2014


Thanks, Adrian!

May 21, 2014


Hey Adrian my name is Aj and i am curious about something. I weigh 185 5'9 and 19. I would like to loss at least 15 lbs and gain lean muscle by mid march. What would be the best workout plan and diet plan that would work? I'm generally active throughout the week. I'm a cook at a fast food place and constantly moving and work generally 34-43 hrs a week and a full time student. I try my best not to eat there but I do end up missing meals due to not getting home when I work nights 11:30-12:15 am and having to be at school at 8:30. I would appreciate your advice.
Thanks in advance.

January 30, 2014

Adrian Bryant

use this to lose fat and build muscle

January 30, 2014


What meal/eating plan or habit should i incorporate with this workout plan? and i can do any of the workouts listed from each category and still achieve the goal i am looking for?

January 31, 2014

Adrian Bryant

use this diet or use this if you hate counting calories

February 01, 2014


Hi Adrian,

Can boxing be an High intensity Interval workout or a cardio? + combining it with 2 days sprints, will that be good?


January 06, 2014

Adrian Bryant

anything can be high intensity. intensity is relative. you need to be honest and find something that truly kicks your butt and if boxing does that then consider it high intensity

January 07, 2014


i just joined a Gym yesterday and i did a 15 minute`s Cycling First then 30 minutes normal walk on the incline then did another 15 minutes of cycling and another 15 minute`s of incline on a Treadmill is this method good to lose weight or is it not because i weight like 192 Pounds

August 27, 2013

Adrian Bryant

that's okay and anything is good at the start but you will need to see the first 6 tips here to lose weight faster with what you are doing

August 28, 2013


Hey, I love all your information about weight loss here! I'm 5ft 6in aged 17 and weigh 144lbs, I gained extra weight on holiday but my main problem area is my legs, I try all different diets but find myself bored and I was going to try the IF diet and fast for 2 full days in the week and on these days carry out HIIT treadmill workout and on the other days have rests and take part in some jogging or bike riding. Is this idea any good? Please help me as I want to decrease my weight to 117lbs looking at around 8-9stone.

August 21, 2013

Adrian Bryant

yes, that's a good start but go here once things start to slow down

August 21, 2013


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

Adrian Bryant

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


Hi Adrian,
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

Adrian Bryant

doing HIT will not bulk you up.

do not do everyday and follow the rules on this page

did you go to nowloss.com/free for dvd

September 12, 2012


Hi Adrian,

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

Adrian Bryant

use this emergency weight loss plan here to beat your friends

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

Adrian Bryant

you're on the right track but use this plan here made specially to lose 10 pounds

May 18, 2012


Hi Adrian, a friend reffered to me this website and i must say its wow. however, im confused on which plan to use. i weigh 270lbs at age 19 and im 5"10 i want to shed this weight forever, howver i dont want it too slow, i want to atleast shed some noticeable weight by july 11th because i have an important event that week. my ideal goal is to loose 85pounds, how do i loose that before late august?
i will start the HIT becasue i think that what i need, im not a very good cook so i find it hard to follow all ds diet foods. olease ii need your help! i feel like iv finaly someone who can actually help me.

June 08, 2013


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


Hi Adrian,
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

Adrian Bryant

the exercise is ok but use this to break plateau

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

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