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.


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{ 76 comments… read them below or add one }

DeShae June 5, 2008 at 7:52 pm

I am 124.5 pounds and about 5’3″. I see cellulite and feel that I have a saggy butt. Will this sprint workout with 5 min. warm up and then 1 min. run and 1 min. walk help these areas. I also have a poochy stomach. I am going on vacation in 5 weeks and was wondering if I would see a difference by then if I am doing weight training 3 times a week as well. Could I do this HIIT program on the treadmill 7 days a week or is that to much. Also, what should your heart rate be and how often during the treadmill workout should you check that?

admin June 5, 2008 at 8:46 pm


These sprint workout is going to work well for you. Don’t worry too much about checking your heart rate. Just do it to where you are breathing hard and sweating. I would do this 4-5 days a week max.

Hope that helps,


Joshua June 5, 2008 at 9:56 pm


In one of your other blogs, you talked about only doing aerobics for toning the legs instead of doing any kind of leg lifts. As someone who is a fan of cardio, but not of outdoor running (because of the wear on the knees), what would you suggest that I do for toning my legs at home since I do not own a treadmill at the moment. I had previously been doing a high rep count (15-25 depending on the exercise) when working to tone my calves, hamstrings, and quads.

Now that I have read your blogs, I’m curious what you would suggest. I’m currently doing all my toning via a weight bench with a leg lift extension, as well as my Total Gym, which has been great for upper body toning.

Any advice?

admin June 8, 2008 at 2:03 am


If you aren’t doing cardio you should certainly work your legs. Check out this video on youtube. This is a demonstration of “pistols”…this would be perfect for you!


Michelle June 11, 2008 at 10:53 am

Hi Rusty,

This is my new favorite fitness website. I am one of those women who has a predominantly mesomorph body type who is sick of hearing personal trainers tell me to do squats, lunges, etc. with weights in order to “slim down” my hips, thighs and butt – which are my problem areas. Thankfully, I have broad shoulders but that being said – I have to be careful not to build up my upper body as well. (My waist always remains relatively slim and toned.) Anyhow, I am 5’7″, medium framed, and 146 lbs (I weigh more than I look – or so I’ve been told). I would like to lose about 20 lbs. and achieve the toned, long & lean look. For cardio, I run on the treadmill (2x week) and outdoors (1x week). I also do yoga (1x week). If I give myself a 3 – 4 month time frame, how often should I be doing cardio? Also, if I wanted to mix up my cardio and jump on the elliptical trainer – will the elliptical trainer make my legs bulky?

Diet is also another issue for me. About 4 days out of the week – I am great during the day (eating lots of fruit & veggies) and at night my portions are much larger than they should be. The weekends are pretty much “free reign”. Do you think that “warrior diet” would be a good route to try or do you feel that some people do better spacing out their meals throughout the day?

I feel like one of those people who has been bombarded with so much information in the past that I don’t know what to do or how I should eat, train, etc. It all becomes somewhat overwhelming!

Thanks very much in advance for your input! Again, great website and keep up the good work!



admin June 11, 2008 at 10:39 pm


Thanks for the compliment ๐Ÿ™‚ I have taken “a lot” of heat for recommending that most people would get better legs from Interval Cardio -vs- Squats and Lunges. I don’t care how many people challenge me on this, I’m not changing my stance. People with excessively skinny legs would do well to focus on legs lifts for maybe a year or two, but then spend that point forward just doing intervals for their legs. The nice thing about NOT doing leg lifts is that you have the energy to hit cardio more often which burns fat all over your body.

Do cardio about 4-5 times per week if possible. I go as low as 3 and as high as 5 times per week.

Michelle…I like “The Warrior Diet”, but I am now looking a bit more into “Intermittent Fasting”. Check out Eat Stop Eat…it is a paid eBook, but you can signup for his newsletter for free…it is really solid.

As far as spreading out meals…I have achieved good results eating as many as 3 times per day, just as long as I did my cardio in a fasted state and didn’t touch a single calorie for 4 hours before working out.


Max June 12, 2008 at 2:11 am


I’ve been a fan of your website for sometime now. First of all, I have to say, you’ve been teaching me a lot of amazing stuff through the posts you put up.

Since I started reading your articles I’ve been doing a lot of cardio and alot less lifting. I went from lifting 3 – 5 times per week with no to little cardio to only 2 lifting days and 5 cardio days. HIIT is really killing me! I’m just now getting used to it. I do alot of biking also since you said it’s good for getting my legs to be bigger (I feel like my upperbody is bigger than my lower).

Anyways, from doing this, I’ve been losing weight without losing bodyfat percentage. In the past 4 weeks, I’ve lost 9 pounds and only 0.4% bodyfat. I noticed my arms are smaller so i went ahead and lifted arms and chest today. Any tips?


admin June 12, 2008 at 10:46 pm


Why don’t you still lift 3-4 times per week, but keep the workouts brief? Also sometimes it takes your body 3-4 weeks of losing a bit of glycogen in your muscles before you begin to drop a significant amount of fat. Check out this post…it will help explain what is happening here.

Why You May Look a Bit Fatter When First Losing Body Fat

You are doing the right thing, so just keep at it,


Iris June 13, 2008 at 10:47 am

Hi Rusty,

Your website is amazing and your response time to your commentors/readers is unbelievable. You genuinely have the desire to share your knowledge to people so I applaud you for that.

Anyway, you suggest not eating 3 – 4 hours before a workout in order to effectively burn more fat. I’m currently in the process of losing 5 – 10 lbs; I normally go to the gym (hitting heavily on the treadmill for 45 minutes with a combination of HIIT and SSS) after work in the evening. If I workout on an empty stomach, my sugar level decreases significantly and I feel very, very weak when I workout. Therefore, I decided to eat (light) dinner first and then workout an hour after, which provides me a much better and enjoyable workout because I could push myself harder.

So what is your recommendations for someone who has a problem with their sugar level (working out on an empty stomach), but still wants to effectively burn body fat?

Max June 13, 2008 at 10:55 am


Thanks for the advice. I’m just curious, when you say to keep the workout brief, do you mean to do less exercises or less sets? For example, I usually focus on 2 – 3 body parts when I lift. I do 3 exercises for the major body part and 2 exercises for each of the smaller body parts. I usually do 3 sets of 8 per each exercise.

Do you want me to cut down from 3 sets to 2 sets? or do you want me to do less exercises per body part? Also, I’m guessing 20 – 45 minutes of cardio everyday with rests on the weekend is fine?

Another quick question I want to ask is about caffeine. I read on another article about the benefits of taking caffeine before cardio and found it very interesting. I went ahead and took a 200 mg caffeine pill 30 minutes before I hit the cardio yesterday on an empty stomach. What happened was that I couldn’t run as long due to a weird feeling in my stomach, I was also feeling as tired as when I didn’t take caffeine prior to cardio. What was happening here? By the way, yesturday’s cardio was steady state, not HIIT.

Thank you so much Rusty

Nelly June 13, 2008 at 4:15 pm

I just found your site and can’t stop reading it! It is filled with so much new info for me. I recently started a new workout routine and gained five pounds! I was so frustrated. I’ve been working out for years and just wanted to lose a few pounds and trim up a bit. Anyway, I think I wasn’t doing enough cardio, and too many squats built up my legs, like you said! I just had a question about the HIIT vs Trabata. Should you do one or the other, or can you alternate them every other day? Would that be over training? Thanks!

Nelly June 13, 2008 at 4:51 pm

Sorry, one more thing. Any tips on getting rid of cellulite, or reducing it’s appearance? It’s the most frustrating thing for me!

admin June 16, 2008 at 1:54 am


I would recommend a Fuji Apple about 30 minutes before along with a cup of Green Tea. You will quickly burn through those 60-80 calories and attack the stored body fat. I wouldn’t do a whole meal like you have been doing because you will miss a lot of benefits you could get from doing the cardio in a slightly fasted state.

Why don’t you just chose 2 exercises per boy part and do 3-4 sets of 5 reps. This seems to work better for gaining strength while losing body fat…which should be your goal for a slim and defined physique.

As fas as caffeine goes…once out of every 5 times it makes me tired as well. Not sure why. Make sure you take it on a totally empty stomach. but drink a lot of water with it.


I experimented with Tabata, but find HIIT to be much more effective. If you have a lot of weight to lose do 20-30 minutes HIIT and 10 minutes steady state cardio. As you get leaner or if you are dieting hard, you have to back down on the HIIT a bit and extend the low intensity steady state cardio.

Getting rid of cellutlite happens over a period of time of staying lean. Stay away from going up and down in weight and it will help.


Danielle July 2, 2008 at 10:42 pm

hey Just wanted to let you know I love Your website its so good!!! I really want a sexy body Im doing HITT and just started doing the strenght training you reccomend but I dont really understand the mind to muscleclink..could you explain again..and would it be ok to lift light weight like no more then 12pounds..also when I run on the treadmill and go past 10mph I feel like its way its way to fast and im going to fall off..anyway thankyou for your site

admin July 3, 2008 at 4:11 am


Thanks for the compliment about my site ๐Ÿ™‚ Once you do HIIT for a few months on the treadmill you could do it blindfolded…but until you get to that point just decrease the time walking, increase the time sprinting, etc. Stay at a speed that feels safe for a while.

Here is an article on the mind-to-muscle link and lifting light weights in a specific manner for muscle definition:

Lift Light Weights for Low Reps to Gain Strength and Muscle Definition


Done July 11, 2008 at 6:19 pm

Hello Handsome!

How are are you doing? Im not to bad…. ๐Ÿ™‚
Ive been pretty lazy for gym the last 2 weeks… ok the last 3 weeks hehe!

Ive been doing this workout for a while … and now ive reached the point where the treadmill cant go any faster then 16. So hopefully this england weather can perk up – then ill be able to run outside hehe..

What i want to ask is… im following the 30 seconds fast and 30 slow routine.. but it says to start with about 7.5 (speed) and work your way up. Do you always have to do that – or can you just go straight for speep 16?
Why do you sometimes feels so nauseas after HIIT?
Can i start doing HIIT with a back pack?

Oh and my last question is … if you do HIIT on empty tummy… it will be forced to go to your fat stores for energy hey? (say you cant gym in the morning… would that have the same effect if you dont eat 5hrs before gym at night?)

Thanks for all your help again – you’re a star!


Donรƒยฉ ๐Ÿ™‚

admin July 11, 2008 at 11:21 pm


I’ve encountered the same problem of maxing out the treadmill. It is amazing how fast you can get your legs to move. The treadmill forces you to do this…otherwise you fall off.

You don’t have to go from 7.5 to 16 in low increments. Now that you are fast, start at 8.0, then 9.0, then 10.5, then 12, etc…make bigger jumps. Also…if that is still too easy then try sprinting for a minute (it is painful).

I workout at night and eat my last bit of food at 12:00 then I workout at 5:30…so yes this is exactly what I recommend.

Sounds like you are getting in amazing shape!


Nim July 15, 2008 at 12:51 am

Hi Rusty,
Since I last commented, I had been joining an aerobic and cardio fit class at work. Normally, I’m the type to diet to lose weight. But, it takes longer time now than when I was still studying since I spend most of the time doing my works in front of the PC. Needless to say, my stamina has been going down the drain. I’m trying to build it back up. For now, 2 questions for you..

1) How to avoid getting blackout each time I work out? Is it the right word? English is getting’s like you see black even when you open your eyes, and you feel that your blood’s rushing to your face. I have to sit down quite a while when that happened.

2) I hardly sweat when I do any activities. It doesn’t feel like I’m burning anything when I work out. Plus, it gets uncomfortable getting hot from working out but not sweating much. If I remember correctly, our sweats also cool down our body. Is there anything I can do to sweat more?



admin July 16, 2008 at 12:45 pm


You should see a doctor about your blackouts. Make sure you are breathing properly when working out as well. As far as sweating goes…are you drinking enough water. That is the only thing that comes to mind.


Moti July 30, 2008 at 1:27 am

I am a bit confused rusty. How is running on and off at a 7-8 mile pace better than running at 7-8 for an extended period of time.Arent you going to burn more calories doing so?

Andrea August 12, 2008 at 11:56 am

I used to play basketball and soccer, but 2 years ago I injured my shoulder and had surgery, so I haven’t run in almost 2 years. I’ve lost all of my cardio buildup. I want to lose about 10 lbs (the weight I’ve gained since surgery) and get my muscle tone back, but I don’t know where to start. What do you suggest?

Tina August 16, 2008 at 4:09 pm

Hello Rusty,

I just discovered your website/blogs and have enjoyed reading your tips. Will this sprinting on the treadmill work for me? I am 5’3” and 95 lbs. I realize I am very thin and could use some weight. I do have a small frame. I eat good and am trying to add more protein to my diet. However I am not happy about my butt area.. it is the only spot on my body that needs to be reduced (and a little on my thighs too) Unfortunately this is where any weight I gain goes. I wish it would go to my upper body but it doesnt so I am slowly increasing the poundage in my upper body workout w/weights. I’ve tried walking uphill on the treadmill, lunges, squats but my butt still has some dimples! so just wanted to know if this sprinting thing may do the trick for me.. I just dont want to lose any more weight though..


Michelle August 26, 2008 at 2:59 pm


I really enjoy your site, it’s so helpful! My question is about HIIT cardio. I have an eliptical machine and wanted to know if I can get the same results from it as you do on a treadmill? Don’t know what your opinion is on elipitcals.

When you are strength training you say to do it slowly. Do you do the lift to a certain count, like 10 or 20?

Thanks for your incredible blog! I love it. Michelle

Manny August 29, 2008 at 8:15 pm

Hey Rusty,
I am really enjoying your website, I posted a comment on here a few days ago but I can’t seem to find which article I commented under. I’ve been looking forever. I will just post again..I am currently 175 lbs 5’7. I have been wanting to incorporate HIIT into my workouts. I would like to bring my weight down to between 150-155. I wanted to ask you how much HIIT along with steady state cardio I should do in order to get to my goal weight (the fastest way). I am looking to cut A LOT of my body fat down without losing any muscle that I currently have. I have come up with a plan and wanted to ask you if it is good enough to go from 175 to about 160 by Oct 8th 2008.

Monday – Friday= 5 min. low warm up (3.0 on treadmill), 10 min. HIIT (starting 7.0 moving up .5 each run), 5 min. rest, 15-20 min steady state cardio (speed 5.0). Sat. – Sun.- Only steady state cardio.

This is the schedule I came with if you can help me maybe add some things or take out some things to reach my goal weight the fastest it would be great. Thanks in advance. Your website is amazing.

Manny August 31, 2008 at 3:24 am

I forgot to mention that I understand fat/weight loss does not come quick and it doesnt happen overnight but i’d like to lose as much body fat as possible within the time span that I have (until Oct 9th). That is why I’m asking for your help in order to speed up the process and then maintain maintain maintain!


Eric August 31, 2008 at 9:25 pm

Hey Rusty. Would you recommend that I do interval and steady state cardio if I’m trying to put on mass?

BTW. If you don’t already know, your website is awesome ๐Ÿ™‚

jim cannon September 8, 2008 at 9:04 pm

Please keep me posted. Great job!

Cher September 17, 2008 at 10:22 pm

Hey Rusty!
This site is awesome! I would love to know what would be my ideal weight. I started at 159lbs and am now 130lbs. I’m female and 5’2. Currently I am 23% body fat and think I would like to be at 18%. My thighs are my problem area. They are a size bigger then the rest of my body. How can I slim my thighs, burn fat and not lose muscle?

When I run I usually run on a hill. I start on an inclination of 5.5, go to 7.0 then back to 5.0 and 3. I find I burn calories faster doing this. I run at a minimum of 5.5mph and keep accelerating to 7.0 and when adventurous 9-9.7mph. Any advice would be great. Thankyou! ๐Ÿ™‚

anthony October 13, 2008 at 1:47 am

Hey im over weight mostly(like 80%) in the abs area i have a high amount of muscle every where but i have a VERY low cardio
what exercise can i do to be able yo run longer and lose a high amount of body fat

myra October 18, 2008 at 10:38 am

ooohhhh my god!!!!
hi rusty!
i have to thank you! i have been soooo confused with all these different websites contradicting each other, and today, – finally- i can see clearly on what i should be doing.
i started gyming in march normal sss gradually building up my fitness but i feel like ive hit a plateau. after reading your advice on interval training i feel excited to carry on working out.
i tried it first time yesterday warm up, then walk 3 mins at 5.0 and sprint 30 seconds at 12.5 repeating til 30 mins is up only it seems to take me ages to hit 175-180 heart rate and it slows real quick too, so what ratio do you think is best for me im 35 everyone says i look 25, which is good! im a curvy 5.5 and 162lbs i want to lose alot more yet lost 25lbs so far but not fast enough! could you help me !?

Derek December 3, 2008 at 5:09 am

I’m 6′ 2″ and weigh 220lbs with (around) 14-15% BF. I am very happy with my overall size and muscle but want to get down to 11-12% BF. I’m doing HIIT 5X a week for 15 minutes and weights 4X a week. I eat majority of carbs post training. This should work right? Losing 2-3%BF has been very challenging. I guess I’m cheating myself in the kitchen more than I want to admit. How long should it reasonably take to lose this BF if I eat clean and keep training like I have been? Thank you for your time.

Michael December 16, 2008 at 9:22 pm

Hi Rusty

I ant To Know if You Have Any Specific Aerobic Work Outs For Me As I Do not Go to The Gym.

I really Want To Burn Off This Body Fat And I The Only thing I Do Is Jog At A Steady Pace.

admin December 17, 2008 at 7:33 pm


Click Here for a good fat burning workout. I’ve been doing this for 3 weeks and it works well.


Ach December 22, 2008 at 3:05 am

Would it be ok to do this 5x a week Mon-Fri or is that too much?

nino January 18, 2009 at 4:24 pm

wow my story would take days to tell.. im 50 and was in that bodybuilding world for years.. got into martial arts, qi gong, yoga and cardio over the years and feel great.. that bodybulding stuff killed my twin and the quest for that big dumb look doesnt pay off espeichelly when you get older.. glad i got out whe i did and dont miss it..

admin January 20, 2009 at 7:14 pm


Part of the reason I created this site was to help people avoid the pitfalls of bodybuilding altogether. I have seen too many negatives.


Anna January 23, 2009 at 2:17 am

Hi Rusty, you have a great blog going on here. I’ve been doing HIIT for about 4 months now and I absolutely love it. I usually do an extra one on Saturday mornings before breakfast. Although, I haven’t heard of doing steady state cardio after it. I will have to give this a try this weekend.

Timmy January 25, 2009 at 1:30 pm

Hi Rusty, I’m fifteen and I need to lose 10 pounds so that I can be in the mid weight category for rowing, what is a good bike workout to lose that body fat. Thanks.

Meg March 12, 2009 at 3:57 pm

You have another convert. Iโ€™m a 5โ€™10โ€, 38 year old woman. Iโ€™m keeping steady at around 138 pounds, 16.5% body fat, and size 4 jeans. I lost a little over 20 pounds last year. I did it going to my local YMCA every weekday and doing the elliptical for 38 minutes, followed by another 20 minutes on a recumbent bike so I could read a magazine, and then sometimes followed by random weight machines (i.e. whatever I could figure out on my own). I am also anal about my calorie intake โ€“ I lose weight at 1,600 or less a day and stay constant at fewer than 2,000.

But, I was getting BORED with the same workout and was intrigued by the idea of less than 30 minutes on a treadmill and getting on with my day. I was VERY worried about what the machine said. My 38 minutes on the elliptical showed a burn of more than 500 calories and the bike added another 150. With my HITT workout, the treadmill showed only a little more than 200. But, the proof is on the scale. This week Iโ€™ve done HITT exclusively. Iโ€™ve been able to maintain my weight, even though I had a scary episode with a loaf of fresh bread, butter, and jam. A diet failure, but ah, what a way to fail!

The other upside is how good it feels to sprint. It makes me feel like a powerful, ass kickinโ€™ chick. And, I think the HGH flush looks a lot like another favorite flush of mine, which is not a bad thing at all. Now, I just need to add some body weight exercises. Youโ€™ve got me scared of squats and lunges,. But, I’ve really have seen results with your advice on planks, both regular and side planks, that I started doing exclusive for my ab work about two months ago.

Thanks so much for all the inspiration on your site.

ryan March 26, 2009 at 2:03 am

Hi Rusty,

When you do this HIIT exercise you mentioned above, does it make you lose weight? The thing is, I’m trying to gain some weight and put on some lean muscles, but at the same time I have some stomach fat that I’m really really trying to get rid of. So I was wondering if it’s possible to put on lean muscles while getting rid of the stomach fat at the same time?


Caylee March 29, 2009 at 3:20 pm

How often do you propose that somebody do this during the week? Every-Other-Day, or Every-day?

SARMAD October 4, 2009 at 12:10 pm

hay rusty
i wanted to ask we hear all the time that after sometime the body gets use to any sort of exercise and its nt that effective then is it true ?? will aur bodies get use to this hiit training nd nt burn that much fat after sometime???

MF December 15, 2009 at 5:40 pm


I have been doing a similar workout 3-4 times a week on a treadmill for the past 8 months or so. It is usually 2 minutes at 4.0mph, followed by 2 minutes at 10 mph, doing this rotation 5x (20 minutes). It was tough at first but I seem to be able to get through this now without problems. After reading your article above, do you have any suggestions (tweaks), that you think would help me out. I want to get the most bang for the buck. Thanks.

Jen December 27, 2009 at 12:52 am

I normally drink a 100 calorie, whey protein drink after my workout…if I started doing the above workout…should I wait an hour after the workout to have my protein drink? When you say “no calories” do you REALLY mean NO CALORIES??

Thanks for your great blogs!!

Sallie Cornwall January 18, 2010 at 3:50 am

Oh wow! I would start my shopping today for a treadmill. I’m so excited to burn all these fats!!! The infos are great. I understood them the moment i laid my reading eyes on every words! Treadmill here i come!

Mark Winward March 13, 2010 at 12:59 am

Great Site and I’ve downloaded both the vacation body blueprint and the latest paid visual impact series of articles. What’s especially interesting and beneficial is the notion of simply restricting calories and eating less. I was underweight (like 70 kilos) right up until I was 21..I suppose I’m an ectomorph and strived for ages to gain mass pouring down protein shakes and quaffing chocolate milk. You know what,..I hit 30 and then had trouple staying below 75kgs!
So I was in California for 3 months in Summer ’08 and a trainer recommended to get like Brad in Fightclub(still the goal for me an many others I’d suggest) I’d need to eat a heap more and do volume, drop sets etc! ,..Well 2months later I looked pretty much skinny fat,..due to trying to keep 45 mins of intense cardio 3 times per week at the same time, and gained little size despite 10 reps to failure in workouts with loads of volume (15-20 sets).
Recently I’ve tried the 4 sets of 15 reps thing for about 6 weeks now but combined with daily cardio of either HIIT or steady,but just doesn’t seem to make the last bit of definition.
And my point is,,..I’ve been doing this while trying a Ketogenic diet,..but what tends to happen is you get addicted to Nuts,Peanut butter, full fat yoghurt etc! – Not good for calorie restriction.
So simply eating less and a couple of fasting days makes loads of sense, so great advise.

The Low reps and strength makes a lot of sense too and when you think about it that’s how soccer players train….and take a look at how much Ronaldo is admired by the ladies! So thanks for the advise and I’m gonna try not being afraid of a little oats to replace the peanuts and cashews to see where that takes me!..

Lucas March 17, 2010 at 2:55 pm

Hey Rusty

I read about a research study being done that the body burns the most body fat using HIIT running in the following intervals. 15 second sprint at something like 85% max and 45 second steady pace run, then 15 second sprint etc.

What do you think of this?

Lilitte March 24, 2010 at 10:32 pm

I’ve been doing some interval training but no moderate walking. I have the treadmill at level 8 for 30 seconds and then land my feet on the sides of the track and rest (doing nothing but standing), then jump back on an already running treadmill (still at level 8). I’m only doing this for 10 minutes. Would it benefit to do more time and increase to at least 20 minutes?

T March 25, 2010 at 11:43 pm

I’m really excited to try HIIT, BUT i’m sceptical here is why…
I’ve read so much about HR and HR zones and how once you hit Anaerobic your only building muscle and not burning fat…etc.
I’m 5.5 and weigh 147. I look good (surprisingly, i know at that high number) but i think that’s coz i’ve always worked out (RHR is 55) and my fat just is distributed evenly. But i really need to loose a good 20lb’s to be where i’m desperatly trying to be. I stumbled upon your site accidently and can’t stop reading it. Oh, i build muscle quick, i’m the only girl of all brothers who are all HUGE so genetically I think i’m predisposed to being more muscular, not to mention i love weights. But i’ve been trying to cut back and only do Steady pace for 60 min 6 times a week if not more. Please respond back to me with the HR deal (recently i’ve been trying to stay within my cardio range 135-166 HR—yes i do have to slow myself down to stay within that range) Is this right? what additional advice do you have. Also tell me about over training. I”ve been known to hit the gym 9 times a week for 40 min. at a time. Do you see how bad i want to loose 20lb’ but i’ve seriously NOT budged for years. I refuse to give up though…Please give me some advice.
Oh 2 year ago i joined a fancy gym and hired a fancy trainer for 4 months to only gain 5lb and 5 inches on my body. His plan was all heavy weights with high reps, I was sore after every workout. But i did it , thinking he’s the proffesional, well i learned my lesson the hard way. Oh and i eat 1200-1400 calories a day.

Ty April 19, 2010 at 4:12 am


I suffer from pretty bad shin splints and once i try to start up a period of running it kicks in and I have to stop. is there an HIIT program for ellipticalls or stationary bikes that are easier on my shins for me, and if so are they as effective as a treadmill? tha

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 !

Nutreas Whey Protein

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! ๐Ÿ™‚

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 ๐Ÿ™ 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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