Interval Training Workouts for Weight Loss with My Results

I weighed 320 lbs last year. When I first started off all I would do would be walking at 4.0mph for ten minutes, jogging at 5.8mph for 10 min, and then walking at the same pace for another ten min.

I lost 30 lbs in a 38 days doing this along with a low carb/high protein diet. Similar to the Paleo diet but with carbs in the morning.

After I lost the initial weight I bumped up my cardio to a 5 minute warmup walk and then running for 25 minutes as fast as possible.

My weight is now down to 240 lbs 1 year later. I am continuing to lose weight by doing HIIT training, which I have found to be the best way to lose weight if you have good knees.

I now do a warm-up walk at 4.2 mph for five minutes and then follow it with intervals of 12 mph at a 2.0 incline for 30 seconds and jogging at 5.5 mph for 30 seconds.
I do this for a total of twenty minutes and then do a cool down walk at 4.0 mph for 5 minutes. 20 minutes should be the max for doing intervals.

After 20 minutes your muscles will be so fatigued that you become very prone to injury. 30-45 minutes is very very excessive if doing this type of training.

I do that interval workout three times a week and in between I do 30 minutes of walking at a 10.0 incline at 4.0 mph. The walking seems easy but it really isn't...

It really promotes fat loss when couples with the interval workout above. I also do all my workouts in the evening. It has been proven that this is the best time for results.

I also like to do it in the evening so that I am not tight and still waking up like I am in the mornings.