From Size 16 To Size 6 In 90 Minutes A Week Using High-Intensity Interval Training!


You may want to drop your dress size, but it is not possible because of your body size. Maybe you wish to shed fats but you do not like to spend a lot of time on the treadmill or pedaling a stationary bike like a hamster in a cage.

There is a way out for you if you are such kind of a person. What many people do not know is that those low-intensity cardio exercises at a maximum heart rate of 50-60% are not the best way to shed those fats and increase your body metabolism.

If you have been working out and you are not realizing any changes, these type of exercises may be responsible. Even worse, you may have lost some weight but you are only skinny fat. Just take a look at most people obsessed with cardio and you will understand what I mean by this.

Many people think that if you lose weight by dieting only without any exercises or some may really on both dieting and low-intensity cardio. What they do not know is the fact that some of that weight is converted to muscle not fat.

This will in the end make you maintain your previous body shape. This is not why you started your weight loss program in the first place. You will not achieve your goal of looking healthy and fit. For example, if you were pear shaped before you started working out, you will still be pear shaped after working out.

More intense exercises are what make you look healthy and fit. Part of these exercises involves resistance training. Resistance training can be the use of sand bags, kettle bells, dumbbells and body exercises.

A healthier, more effective way to lose body fat instead of just weight is High-Intensity Interval Training. This is a better form of exercises than those slow cardio exercises. Exercises do not need to take a longer time. As a matter of fact, 90 minutes of exercising per week is enough.

Dumbbell Training

When broken down, this translates to three 30 minutes workout programs every week. Try this plan and you will notice that your dream of having a fit and healthy body that can fit into that dress you have always wanted to wear.

To understand this concept of how proper exercise result in healthy body shape, try to compare the marathon runner and the sprinter. You will realize that marathon runners look unhealthy, too skinny, and their bodies seem to lack muscle mass and tone.

This is because the marathon runners do lower intensity cardio for a very long period during one session in order to cope with the long distance they cover during marathons. Sprinters, on the other hand, look strong, shapely, healthy and fit. This is because sprinters perform intense interval training workouts.

As compared to long duration cardio training, High-Intensity Interval Training has more health benefits. This is an added advantage apart from the benefit of becoming fit and burning fat.

This is supported by the fact that many scientists have found out that long steady state cardio increases the production of free radicals in the body, cause muscle wasting, reduce immune functions, degenerate joints and cause a pro-inflammatory response that can lead to chronic diseases.

This state of being over trained is what most doctors believe is what may have caused hockey star Mario Lemieux’s cancer. This is why it is advisable to understand these facts before starting any cardio workout program.

On the other side, High-Intensity Interval Training has the ability to increase anti-oxidant production. They also help in boosting your metabolic rate. You will also lose weight and burn fat faster as compared to aerobics.

There are many ways to perform interval training. For example you can perform a High-Intensity Interval Training on the stationary bike this way:

  • Warm up for 3-4 minutes at as slow pace enough to break a sweat.
  • Interval 1-for 1 minute pedal at level 6
  • Interval 2-For 1.5 minutes pedal at level 2
  • Interval 3- For 1 minute pedal at level 8
  • Interval 4-For 1.5 minutes pedal at level 2

Repeat those 4 intervals 4 times for 20 minutes. Adjust the levels based on your fitness level.

When you have adjusted from low-intensity cardio to interval training, you can start experimenting with different interval lengths. You can also incorporate bodyweight exercises and resistance training using dumbbells or kettle bells.

Bodyweight Exercises

You can do this interval workout using body weight exercises at home:

  • Warm up
  • 5 push ups
  • 10 bodyweight squats
  • 25 jumping jacks

Perform this circuit twice. Take a rest for 30 seconds. Perform 10 leg swings with each leg. Rest for 1 minute.

Perform the following:

  • 30 seconds body weight squat
  • 15 seconds rest
  • 30 seconds pushups
  • 15 seconds rest
  • 30 seconds bodyweight squat
  • 15 seconds rest
  • 30 seconds push ups
  • 15 seconds rest
  • rest for 60 seconds

If you have been doing only cardio or you have not been working out regularly, the above workout which only takes 4 minutes with a quick warm up is the best place for you to start.

Here is a simple workout you can do outside with a dumbbell or kettlebell.

  • Look for an open field or track where you can run without having any distractions by cars or other disruptive things.
  • Place one kettlebell or dumbbell at one end of the field or track.
  • Jog around the track or field. If you have a space that that you cannot go around but can go up and back place one at each end.
  • Every time you get to a kettlebell or dumbbell perform an exercise.

Give this training a try and that dress will be yours to wear and feel healthy in.

If you would like to get started with High Intensity Interval Training and don’t have any equipment, then that’s no problem at all. I have a video for you below which shows you such a workout with no equipment. So there’s really no excuse anymore not to get started today 🙂

Belly Fat Burner HIIT – High Intensity Interval Training Workout with No Equipment

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One thought on “From Size 16 To Size 6 In 90 Minutes A Week Using High-Intensity Interval Training!

  1. - Reply

    Here is another way to lose weight in a hurry with a 20 minutes a day three days a week proven HIIT type program. It will even work better with a couple of sessions on resistance training thrown in as well. Just Google this guy from Down Under and follow the results of his research – Steve Boutcher, PhD, FACSM, Director of Fat Loss Laboratory, Faculty of Medicine, UNSW. Read an article of interest here: He has done a lot of work in this area and has also written a book covering his research which includes the exercise plan. Well worth a look.

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