Your HIIT workout Must Kick Your Ass
in 10-to-40 minutes.
You shouldn't feel like doing anything else (workout
wise)
after a
10-to-40 minute HIIT workout unless it's something simple like
walking at a normal pace
If your HIIT workout is TOO EASY…Step # 10 shows you how to make
your HIIT workouts so tough you will NOT Dare go over 40 minutes.
Your HIIT workout
should scare the SHIT out of you but you still summon up enough courage to
finish your HIIT workout because you're
highly motivated to lose weight fast
2. Go ALL OUT for 10-to-60 seconds
Go as fast as you can during the 10-to-60 second HARD/Working parts of your H.I.I.T (High Intensity Interval Training) Workout.
Make sure the hard parts of your HIIT workout are
Actually HARD!
On a scale of 1-to-10 with 10 being real hard → BE AT an 11-to-NO LESS Than a 7 for your hard parts.
Make your hard parts so hard that you can't wait for the easy part
where you rest.
If you feel like you're going to die (but you're
not nauseous, dizzy or anything serious like that) then that's a good thing!
You'll always be able to give maxium effort during each (lower or upper body) workout and,
You can also workout MORE than 2-to-4 days per week (see step 5) and get faster results.
An Upper Body HIIT Workout
A Lower Body HIIT Workout
8A. Always try to Beat your last HIIT workout
If you gave 85% during your last HIIT workout,
Then try to give 85.0001% in your next HIIT workout.
Push yourself that extra inch each time to keep burning more & more
fat
and,
8B. Once your HIT Workout Gets TOO EASY,
Here's 5 ways to beat your last HIIT workout (or make it tougher) so you're always losing weight as fast as possible.
Make your easy parts (see Step 3) shorter or
rest less after
the hard parts (see Step 2) of your HIIT workout.
Make your hard parts longer.
Do your HIIT workout longer than 10-to-40 minutes if the full 40 minutes isn't already kicking your ass.
Increase the intensity of your hard parts. (Run or walk faster,
walk on an incline or
wear a weight vest)
Do a different HIIT workout. (Do
Ski-Steps instead of Jumping
Jacks)
Keep a journal of how fast you were going, how
many calories you burned, number of reps, how many miles you did, etc.
to have something to look forward to beating in your next HIIT workout.
9. Do HIIT workouts LAST
Do HIIT workouts AFTER your muscle building or
toning workouts. HIIT workouts are so tough that you won't feel like doing anything else
afterwards. (see Step 1)
10. Take Days Off
Unless you're only doing the shorter 10 minute HIIT workouts,
You're not going to be able to give the maximum effort required
everyday to get results.
Do HIIT workouts 2-to-4 days per week and REST the
other days or Do a lower intensity activity (like walking) if you still
want to stay active enough keep losing weight.
Step 1 & 8 Are the Most Important
As long as your HIIT workouts Kick Your ASS in 10-to-40 minutes (Step 1)
and if you're always trying to beat your last workout (Step 8A &
Step 8B),
You'll have no problem losing weight even if you're not on a
diet plan
HIIT Before & Afters TapClick the arrows to see everybody
Your HIIT workouts helped me get leannnnnnn… thanks bro! Lost About 90 pounds total within about 6 months thanks man !!! I'm a testimony your workouts work!!!Scott Akers
I have used HIT following your videos! I've gone down from 72kg to 59kg!!Shazia Ali Lost 29 Pounds
Hi adrian, the pic on the left is taken before christmas where I kinda gained weight again due to working night shifts but I've lost 48 pounds in the 2 months working out with you now. Kristoffer Inocencio
5 Reasons HIIT Workouts Burn Fat Faster
1. You'll Triple Your Fat Loss
In
this study … 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
HIIT was designed to
replicate HGH production, which in the average case increases 14.4
percent. Basically, HIIT in this one study on middle-aged workers shows that
it's twice as effective in body fat loss as injecting HGH.Phil Campbell who found HIIT increases HGH by 771%
3. HIIT Reduces Hunger
This
study
confirms you'll eat less calories
during the 38 hours after a HIIT workout.
The less calories you eat = the faster you'll lose weight.
HIIT reduces your appetite by decreasing the amount of Ghrelin.
Ghrelin is a 'fat gaining' hormone that increases your appetite.
4. Lose Weight While You Sleep
The women in this
study lost more weight, burnt more calories or had a much
higher metabolism while sleeping or resting the 24 hours after HIIT vs other type of workouts.
You'll burn an extra 225 calories after doing a HIIT workout per this
study
5. You'll Definitely Lose More Belly Fat
Research on HIIT indicates its more effective at reducing 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
workout.
This study confirms you'll
lose 48% more belly fat.
HIIT is the closest thing you'll get to spot reduction along with
intermittent fasting
79 HIIT Workouts
Here's 2 of the 79 workouts from Adrian Bryant's Fat Loss Plan
TapClick Here to get Adrian Bryant's Fat Loss Plan with all 79 HIIT Workouts