An Aerobic Workout Program That Forces Your Body to Burn Fat

July 10, 2007

Want an aerobic workout program that actually makes your body burn fat? Then you need to get familiar with High Intensity Interval Training (HIIT).

The concept behind High Intensity Interval Training is that when aerobic exercise is performed in a very specific manner…your body will release its natural fat burning hormone called Human Growth Hormone…or HGH. HGH is naturally produced in your body all your life, but it begins to decline at age 20. HGH decline combined with a slower metabolism is what contributes to fat gain as many people get older.

treadmill workout program

Increase HGH and you will begin to burn fat like you did when you were younger. There have also been studies that suggest increasing your natural HGH will actually slow down the aging process. This hasn’t been proven beyond a shadow-of-a-doubt…but HGH has been proven to obliterate fat…and that is the main point of this aerobic workout program.

Here is a specific High Intensity Interval Training workout program that will shoot your HGH levels through the roof…as well as boost your metabolism for several hours after the workout.

1) Walk on a treadmill for 5 minutes at a moderate pace (between 3.5 and 4.0 on most treadmills)

2) After 5 minutes, speed up the treadmill to a jogging pace for one minute (start at 7.0 or 8.0)

3) After one minute of jogging, slow back down to your set moderate pace (somewhere between 3.5 to 4.0 as discussed before)

4) After one minute of moderate, speed up the treadmill to your previous jogging pace, but this time add .5 to the speed (so if you first did 7.0…now you are going to set it at 7.5)

5) After one minute of jogging, you are going to go back to the same set moderate pace for one minute.

6) Alternate every minute between jogging and walking for 20-30 minutes…making sure that you use the same walking speed each time, but increase to jogging speed by .5 until you can’t jog any faster for one minute.

To really blast every last little bit of body fat off your body, take advantage of the natural fat burning state your body is in by doing 10-20 minutes of steady state cardio. This is a great way to really obliterate stubborn body fat.

You will find that your first few intervals will be easy…and then things will get tough. As you get in better shape, you will eventually be able to really sprint on the treadmill. By the time you work up to this level, your body will adapt by losing every last bit of fat. I’m convinced that this type of aerobic workout program will burn fat for every single person who sticks with it.

More Tips to Ensure Maximum Fat Burning

Working above your aerobic threshold for one minute alternated with short active rest periods is what will make your body release HGH. Studies have also shown that HGH is released better if you train on an empty stomach. It is also suggested not to eat right after training to insure the maximum release of HGH…so don’t eat any calories 3-4 hours before and one hour after training for maximum effects.

A few people in the industry talk about something called the “HGH flush”. This is a possible indicator that you did everything correctly to release HGH. When your skin feels hot and a bit red and you are short of breath, you have achieved the HGH flush. Many people probably haven’t experienced a good HGH flush since P.E. class in junior high. Strive for this when you hit the treadmill.

Note: This is an advanced aerobic workout program. Make sure you are in decent health before working out intensely.

aerobic exercise

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{ 26 comments… read them below or add one }

brittany May 1, 2010 at 2:21 pm

Hi Rusty,
I love your articles and especially the fat burning ones because thats what I’d like to focus mostly on for me. I was reading all the comments on this post to see if i could find anyone talking about doing this without a gym membership and with bad knees! my knee condition I think is very mild… i believe the doctor called it osteochondrosis. Which is probably from how i always sit indian style plus i use to dance ballet and all sorts growing up. But i was wondering what your opinion would be with doing intervals with bad knees anyway because its not that serious or if you have another idea as to another great effective way i could lose weight without damaging my knees. Im 5’5 and 135 pounds and my body pretty much looks like scarlette johansson’s in he’s just not that into you. Which is too soft for my liking. let me know what you think! thankyou

allynnda June 23, 2010 at 8:46 am

hi Rusty..thanx for the great advices that u r happily offering..iam 28 old,mother of 2, and never tried any kind of excercise before since i wasnt this much obese as now (am 159 cm hight and 65 kilos weight)..i want to go to a gym class but don;t have aclue about how to get what is ur advice for me as a gym beginner..would this HIIT be good for me if i want to lose fat for good especially i dont want to get muscular..just want to burn fat and get toned seems that my fat is distributed mainly in shoulders,upper arms and butts..what will be the suitable excercise for me..oh and also i have ugly belly fat..plz help me get a beautiful really will boost up my self steem..and thanx in advance..

allynnda June 23, 2010 at 9:07 pm

dear mr.Rusty..thanx for ur great site and ur unique way..its my 1st time to hit ur site and i really liked what i have found..i think i need alittle help..ok..may be big 26, mom of 2, and never ver had to do excercise before..i aws soo good ..but now im stuggleing with alot of fat issues..u know belly fat ..and the distribution of fatis more concentrated in my shoulders,upper arms,butts and thighs..i really hate the way my body to make short of it..i joined a gym class and as i said its my 1st time ever..and i honestly don’t have a clue about where to start..i can’t afford personal would u plz suggest some excercises for me as a beginner..will this HIIT be suitable for the way am 159 cm hight,65 kilos weigh..i really want to lose fat and get toned but dont want to be muscular ..plzzzzzzzzzzzzzzzzzz help me if u can..and thanx in advance..

Maibritt August 3, 2010 at 9:28 pm

hi allynnda, I have been working on my legs for a few weeks now, and have an extremely nice effective workout for legs. I do squats with a bar, (start out with a bar, then quickly move up to 25 lb weights on each side) gives you a nice round full butt, JLO look. Stifflegged deadlift, gives you a really nice lok on the back of your legs. (start out with the bar and a stepper, then quickly move to 25 lb weights on each side) Leg press for beautiful quads, start out with 45 lb weight on each side, Leg curls(start with 30 lbs and move to 70 lbs) and leg extentions(30-70 lbs) do 3-4 sets of each exercise,
8-12 reps.

Kieran August 4, 2010 at 3:21 pm

Hi, would this type of training really give me the type of body I want, which is slim and natural-looking with some muscle but not overblown? I tried hill sprints before and my legs blew up (not literally!) but you get the picture. Will Smith has the kind of body I like, but he ran steady state for 6 days a week, and didn’t do any interval training?

Summer August 15, 2010 at 5:50 pm

Hello, I am a bit young. I am 12 going on 13 in a few months. I exercise a lot! Then I hit puberty, and I gained body fat and it looks terrible! I have love handles now, and my thighs are big. I know most kids don’t need to worry, I just want to have a healthy body. I do not have access to a treadmill. Is there any way I could do this in my house because my neighbors would look at me stupid if I went outside running. Please help me!! And could you please give me an amount of calories to eat. I was thinking 1,200 since I am trying to tone up. Answer back please, by the way I love your site so much!

IntensePhysique December 7, 2010 at 4:05 pm

Many Bodyweight exercises can be done from the home!

Mark's Fat Burning Food and Fitness Blog April 2, 2011 at 9:29 am

Hey Rusty,

GREAT Interval Training Routine, very similar to what I use:

I just posted a new video of me demonstrating the Interval Sprints on my beach here in Iceland!
(I’m not drunk by the way; that’s the Lactic Acid !;-)


Thanks a bunch for your compliment on my Japan and Iodine post:
That means a lot to me, coming from you !;-)

RANDOM CHAIR April 17, 2011 at 1:49 pm

I’m so confused about HIIT. I’ve read elsewhere that it’s not really HIIT if you are able to do it for more than 15 minutes. I just started doing HIIT and the first time I did it I decided to take it a little slow so I just did 30 seconds all out then 1 minute of moderate pace. But I was only able to do it for 10 minutes. Is this the wrong way to do HIIT? I use a rower by the way.

Tatianna May 4, 2011 at 4:00 am

Thank you for the tip, I do a lot of HIIT, I am going to try these intervals tomorrow with jump rope. I do get the HGF slush every time I workout, so I guess I am doing things right! I love that all your post have so much information.


Ron May 10, 2011 at 4:06 pm

I coached swimmers for 30 years and experimented a lot with HIIT type training. It does work but you have to be careful. It can be overdone very easily, leading to injuries, muscular and central nervous system fatigue and burnout.

I found that alternating between 2 and 4 times a week in a pyramid type of monthly plan worked best. And before a big meet I would drop it down to 0 or 1.

Health & Fitness May 30, 2011 at 11:57 pm

I get my clients to do this as a pre workout warm up….really burns em up in a good way

Andreas June 27, 2011 at 4:26 am

Great article !

The workout should not last longer than 45 minutes !

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Taylor July 27, 2011 at 6:27 pm


Thanks so much for this article – I’m a 16-year-old guy and I’ve got one of those “almost six-pack” stomachs – the abs visible in the correct lighting when I flex like hell and hunch my back LOL, but that’s all.

I do have a question: I live on a farm in a rural area, so I have no access to a treadmill. In the article, you emphasize that it’s important to go back to exactly the same moderate walking speed, while increasing by .5 every other minute. Is it crucial for these numbers to be exact? If not, could I just do a 15-30 minute walk/jog down my road, trying my best to imitate what I would do on a treadmill?



stacey October 16, 2011 at 10:06 am

thanks for the article..I just started implementing interval training in my workouts. I power walk outside and during my 60 minute walks I climb stairs, walk up steep ramps or roads etc. however it sounds like I am doing this all wrong since I am not careful on the timing of my resting phase and high intensity phase. I really need some solid advice on how to start losing weight and toning especially my core, thighs and bottom. It’s probably important to know that I am a 43 year old mother of 5 – and the last two were twins who really stretched me out (they were 7 and 7 1/2 pounds!! – the emergency c section didn’t help at all either – a few trainers told me the only way to lose my flabby stomach is to get it medically removed!No way!)…I just bought a jump can I put all this together to achieve my weight loss goals and tone down?

Dizzy November 30, 2011 at 2:16 pm

Hey Rusty!

I was wondering what advice you had for someone who enjoys running but has bad knees.. I’m also training for a half marathon. Is HIIT or steady runs better for that?

Lauren December 12, 2011 at 6:24 pm

Hey Rusty!
I spent years doing squants, lunges, and deadlifts because I thought I was supposed to. I built way too much muscle. I sprained my ankle and couldnt work out for about 3 months and just when I thought I was going to be a big fatty from the injury, I lost a lot of the hated bulk in my legs! I’m still trying to lose body fat and slim down to a more modelesque body like I did in my modeling days (i’m 6 feet tall). I bought a spin bike a couple months ago because my ankle could handle it and could not handle the treadmill. Is there a good way to use the spin bike without bulking my legs again?? What if the resistance is very low? I would like to use it but don’t want any size on my legs.

Niko - noeXcusefitness December 17, 2011 at 3:22 pm

I discovered HIIT training because of a knee injury. My body just couldn’t cope with long running sessions. The great thing about HIIT is you can do it indoors or outdoors, using just about any type of exercise you like. On of my favourites is using a skipping rope or doing hill sprints. The best part is it strips body fat, due to weight training, HIIT and the tabata protocol I now sit at about 9% body fat all at the age or 34.

Sara February 22, 2012 at 10:09 am

Random Chair,

That is exactly what i have constantly read about HIIT and would like to know Rusty’s take on that.

Maish March 12, 2012 at 11:27 pm

I would really love to receive your workout music with beeps for interval training.
Thank you.
All best.

Bankruptcy lawyers March 27, 2012 at 12:19 am

This post makes me realize that I have a long way to go at consistently working out.

Rama Ananth April 25, 2012 at 8:57 am

I happy that I stumbled upon your site.
I am 53 and have been doing and conducting Aerobics classes for the last 17 years.
I have been seeing a lot of weight gain around 10 kilos in the last 3 years, despite my regular exercises, which include aerobics, weight training and yoga, and a healthy vegetarian diet.
I am not surprised by weight gain at this age, as it is normal due to the changes happening in my physical body,my hormones are all erratic, but , I am at loss as to how to get back into the shape I was before.
In fact, although I feel it is the hormones, I don’t have any side effects of that , except the weight gain, I still have the same stamina, same enthusiasm, etc. My stomach, upper back and my arms , seem to have gained a lot.
Also I am afraid in my desperaton to lose weight I don’t end up looking old and haggard with loose skin hanging, like i have seen some very fit people looking.
I have joined a gym, as I love working in all those cardio machines, and equipments, and I really enjoy myself.
I would like to know, how best I can use my gym time(1 and a hour), doing cardio and also weight training, because you see I am a beginner as far as gym workout is concerned.
I have been working out regularly according to worksheet given by them, and I also exercise at home, still I have not found any loss in inches or in weight. It is now 25 days, in fact i look as fat as ever, and my dresses don’t fit me . I am drinking lots of water, sugar less natural homemade juices, salads and trying to eat every two hours, though i don’t feel the need to eat so many times.
I am 5ft 2and half inches, and I am 67.4 kgs, my fat level has gone up.
I am not greedy, I just want to lose at least 2 – 3 kilos per month, and reach my goal in4 – 6 months time.
Regarding flush i always feel flushed , sweaty and really high, in fact I hate to find myself sweating so much despite working in AC and the fan in the machines also kept on high, whereas I see people hardly sweating as much. And also I have to keep blowing my nose though I have no cold, it is just watery stuff, and it embarasses me a lot doing that all the time, even in my aerobics class I tend to do that , as it is always there. I plan to consult my homeopath regarding this so that he find some cure for me.
I hope you can tell me what is the solution to my problem.

Rama Ananth April 25, 2012 at 9:50 am

I have been noticing that there has been no reply from you to any of the comments from your fans, please reply to my comment or at least email me.

zaini June 3, 2012 at 9:00 am

yeah, aerobic exercise are best for losing fats. if you are fat, you need to do exercises for losing fats and among all exercises aerobic exercise are best so, when you go for walk then try to do this and see results i hope you feel better.

Daniel June 24, 2012 at 4:43 pm

Hey Rusty!

I just bought your Visual Impact Muscle for Men plan and am extremely excited to give it my best effort and reap the results! 🙂

Anyways, I’m about 15 pounds overweight in terms of fat. In your book, you state that you believe we shouldn’t go heavy in terms of cardio while trying to burn fat, though you do suggest the 15 minute HIIT at the end of each session.

Would doing the cardio workout that you describe on this page be good on the off days or be counter productive to muscle gains? Is it possible to lose fat/gain muscle at the same time? Should I incorporate the workout you suggest here or stick with the 15 minute HIIT you suggest in your fitness black book?


sarah October 25, 2012 at 8:35 am

Iam a 24 year old female i just had to kids back to back 15 months apart iam 5’7 and before kids i was 180 pounds that i felt comfy at i did not look big at all just maintained my 180 iam now 248 pounds after having kids 🙁 i eat 3 good meals a day staying away from white crabs and drink lots of water and go on the treadmill 30 min 2 times a day sometimes more if i feel i can do it when i started doing this i was 259 and now iam not losing anything what should i do …HELP

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