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Lose 48% More Belly Fat w/ These 10 HIIT Workout Rules




“Why should you expect ๐˜๐—ผ ๐—š๐—ฒ๐˜ ๐—ฎ ๐—Ÿ๐—ฒ๐—ฎ๐—ป๐—ฒ๐—ฟ, ๐— ๐—ผ๐—ฟ๐—ฒ ๐—”๐˜๐˜๐—ฟ๐—ฎ๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—•๐—ผ๐—ฑ๐˜† when you canโ€™t even ๐—ง๐—ฎ๐—ธ๐—ฒ ๐Ÿฏ ๐— ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ to read about Adrian Bryant’s ๐—ก๐—ฒ๐˜„ ๐—™๐—ฎ๐˜ ๐—Ÿ๐—ผ๐˜€๐˜€ ๐—ฃ๐—น๐—ฎ๐—ป” -๐˜‘๐˜ข๐˜ฎ๐˜ฆ๐˜ด ๐˜“๐˜ฆ๐˜ธ๐˜ช๐˜ด, ๐˜š๐˜ถ๐˜ค๐˜ค๐˜ฆ๐˜ด๐˜ด ๐˜Š๐˜ฐ๐˜ข๐˜ค๐˜ฉ & ๐˜“๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ ๐˜Œ๐˜น๐˜ฑ๐˜ฆ๐˜ณ๐˜ต

Rule #1 (0:07) Your interval workout should kick your ass in 10-to-40 minutes.

Rule #2 (1:11) The hard parts of your interval workout should last 10-to-40 seconds

Rule #3 (1:17) The easy parts of your interval workout should be no more than double the amount of time of your hard parts.

Rule #4 (1:38) Make sure the hard parts of your interval workout are actually HARD!

Rule #5 (2:14) Make sure the easy parts of your interval workout are actually EASY!

Rule #6 (2:28) Only do high intensity interval workouts 3-to-4 days a week

Rule #7 (3:25) Always Do your interval workouts LAST

Rule #8 (3:41) is optional but Do your interval workouts 2 times a day for faster fat loss

Rule #9 (4:14) is also optional but you may want to alternate between Upper & lower body interval

Rule #10 (5:04) Always try to beat your last interval workout.

5 ways you can always beat your last workout to burn more fat each time you do intervals

1. You can make your easy parts shorter or you can rest less after doing the hard parts of your interval workout

2. You can make your hard parts longer or longer than 40 seconds)

3. You can do your interval workout longer than 40 minutes if the full 40min isnโ€™t already kicking your ass

4. You can workout harder during your hard parts. (ex. Run or walk faster, walk on an incline or wear a weight vest)

5. Keep a log. if possible start tracking how fast you were going, how many calories you burned and/or how many miles you did so you can have something to look forward to beating in your next interval workout

Anything you can do to make your workout tiny bit more intense is only going to help you lose weight faster

IMPORTANT POINTS TO BURN FAT AS FAST AS POSSIBLE

Rule #1…
After 10-to-40 minutes you should be so exhausted that you wonโ€™t feel like doing anything else workout wise unless itโ€™s something like a light walk afterwards.

If you feel like you can do another interval workout or go lift weights shortly after finishing a 10-to-40 interval workout then you really didnโ€™t just do an interval workout because you obviously were not putting in enough effort or working out hard enough for it to be considered as a high intensity fast burning interval workout.

Let me make it real simple for you. If the interval workout does not kick your ass in 10-to-40 minutes then itโ€™s not an interval workout. I know you donโ€™t want to hear this but Your i point where you feel like quitting but you donโ€™t give up because you continually have to push and motivate yourself by thinking about how youโ€™re going to look better naked in 10-to-40 minutes.

Rule #4
On a scale of 1-to-10 with 10 being real hard โ€“ You want to be at an 11 (im not joking) but Be at a least a 7 for your hard parts.

Make your hard parts so hard that you canโ€™t wait for the easy parts to come up so you can rest

If you feel like youโ€™re going to die during your hard parts (but youโ€™re not nauseous, dizzy or anything serious like that) then thatโ€™s a good thing!

Your hard parts need to be so intense that you canโ€™t really talk to anyone & 100% of your focus should all be on giving your maximum effort for 10-to-40 seconds.

Rule #6

Now if you break rule # 6 you can possibly lose 15 pounds every 3 weeks instead of only 10 pounds but before you break rule #6…

Make sure & BE Absolutely Certain that the 3-to-4 days per week of interval workouts you’re already doing are actually kicking your ass (remember rule #1) and if your interval workouts aren’t kicking your ass…

If you truly are getting your ass kicked with 3-to-4 days per week of interval workouts then chances are you WOULD NOT even dare doing an interval workout more than 3-to-4 days per week unless you’re highly motivated by the fast weight loss results you’re getting.

And As a side not if you’re only doing a lot of short 10 minute interval workouts then more 3-to-4 days a week is fine.

Rule #10 Always try to beat your last interval workout.

What I mean by this is that if you gave 85% during your last interval workout then in your next interval workout I want you to try to give 86% (heck, even 85.0001% is fine) to beat your last workout and if you canโ€™t beat 85% thatโ€™s fine as long as you donโ€™t slack off too much and give less than about 75-84% because you see Each time you do an interval workout you want to push yourself that extra inch each time to keep burning more & more fat every time you workout.

If you need scientific proof or actual studies that prove that intervals really do help you lose weight super fast then go to

Source: Credit goes to respacted author.

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31 Comments

  1. "Why should you expect ๐˜๐—ผ ๐—š๐—ฒ๐˜ ๐—ฎ ๐—Ÿ๐—ฒ๐—ฎ๐—ป๐—ฒ๐—ฟ, ๐— ๐—ผ๐—ฟ๐—ฒ ๐—”๐˜๐˜๐—ฟ๐—ฎ๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—•๐—ผ๐—ฑ๐˜† when you canโ€™t even ๐—ง๐—ฎ๐—ธ๐—ฒ ๐Ÿฏ ๐— ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ to read http://bit.ly/LOOK-BETTER about Adrian Bryant's ๐—ก๐—ฒ๐˜„ ๐—™๐—ฎ๐˜ ๐—Ÿ๐—ผ๐˜€๐˜€ ๐—ฃ๐—น๐—ฎ๐—ป" -๐˜‘๐˜ข๐˜ฎ๐˜ฆ๐˜ด ๐˜“๐˜ฆ๐˜ธ๐˜ช๐˜ด, ๐˜š๐˜ถ๐˜ค๐˜ค๐˜ฆ๐˜ด๐˜ด ๐˜Š๐˜ฐ๐˜ข๐˜ค๐˜ฉ & ๐˜“๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ ๐˜Œ๐˜น๐˜ฑ๐˜ฆ๐˜ณ๐˜ต

  2. Ughh I hate HIIT. I literally canโ€™t catch my breath during the short resting period, I always feel like Iโ€™m dying ๐Ÿ˜ต

  3. I'm going to do this. The stationary bike work out has helped me in feeling better. I am so happy now my health is improving while I'm taking care of my 86 year old Mama. I was just sitting helping Mom, but I didn't realize how my own health had gotten worse. God had to have shown me Adrain's channel. ๐Ÿ˜ƒ

  4. For rule #7 can I go for a jog and then do a bike interval workout for example? Is there a problem if I do cardio then intervals? Thanks great rules ๐Ÿ™‚

  5. I'm am 264lbs and as fat as I've ever been. I am going to have a before and after picture taken and start. I can do this. This is the best stuff on YouTube. I will keep you posted.

  6. Hi . U didn't always use the curse words. I know I'm just one fan/follower old fashion girl who don't believe men need 2 talk like that. I just wanted 2 express my feelings on the f-fat video & the get up off your a vid. Following your page was nice. No disrespect 2 u. I unsubscribed.

  7. thank you so much, be much but I ย I so super excited to do this I'm watch this last not and got up at 4 am and did the treadmill and all I was able to do was an incline of 8 walking at 2.8,ย  for4.5 minutesย ย this may not be much but it was a bigย  one for me. I usually walk 2.0 with incline of 2, I walk slow naturally, I'm 5'6 304.8 just getting started, thank you much, I will go for 6 minutes in the morning. God bless you! NOLA sister determined.

  8. Been taking Weight Loss Green Store Tea 2 months. Dropped 8 lbs. Did not change eating habits or exercise. I do find taking it in morning is best. It tends to make sleeping a bit harder when taken later in the day.

  9. Weight Loss Green Store Tea is amazing!I have this fat burner with an enzyme which is to enhance the metabolism rate.You know what!I have lost 5 lb within 2 weeks!Every part of my body is smaller than before!My stomach is much smaller and my appetizer reduced a lot!The only thing I am worrying about is that I am afraid I would lose weight to die…..Hope I was overworried.

  10. Hi Adrian Bryant I recently had a baby, am now 23 kgs added weight (76kgs) am 40in – 34in – 44in. what can i do to go back to me..37in – 28in – 40in. ..

  11. Hey Adrian! I'm a recent subscriber. What a great channel and your instructions/work-outs are on point! I've been doing battle ropes for 2 weeks now using your techniques on average 3-4 weeks. I feel blasted after about 20 minutes…but a good blasted. I usually hit my weight exercises afterwards. Is that a smart thing to do?

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