Fat Loss
hiit training program

HIIT Training Secrets To Get Lean Fast

In this blog post I’m going to share with you some of my favorite HIIT training secrets I’ve used to rapidly drop belly fat and add some definition to my body.

Memorial Day has already passed and it’s now time to honestly ask yourself if you’ve reached your goals or not.

Summer is a fun time as far as I’m concerned and I don’t want you to be the guy who makes excuses to miss out on pool and beach parties and I also don’t want you to be the girl who complains about hating her clothes.

We should all be getting outdoors in these special few months when the weather is beautiful and I’m going to encourage you to train outdoors instead of a stuffy gym.

You deserve to have a confident summer body that is lean and healthy so you can have fun doing anything you want to do. I remember growing up I was extremely skinny (I got fat later but that’s another story) and I missed out on quite a few fun events because I was too embarrassed to take my shirt off.

Difference Between HIIT Training & Marathon Training

hiit training

Fortunately it’s not too late for you as now is the second perfect time (the best was yesterday) to get started and I’m going to give you the most powerful strategies to help get you there.

First off you should make sure you’re diet is clean if you want to get lean. This means eating plenty of green veggies, lean grass fed meats, lots of water and some healthy fats like coconut oil.

In addition to the HIIT training programs we’ll get to in a little bit you should be avoiding the unhealthy foods that are going to make you fat. These foods include anything that will spike your blood sugar such as bread, sugar, pasta, cereal, etc. as well as avoiding processed foods.  Instead focus on consuming REAL foods that are organic and haven’t been boiled, “chemicalized” or canned.

I also take Athletic Greens every morning as an all-in-one nutrition insurance and it’s really the best greens product I’ve found on the market. The amount of nutrients in this one supplement really makes it easier to get everything you need in one product.

After you have your nutrition going strong you should look towards your workouts to enhance fat loss and to help tone and strengthen your body. And the best training method you can use to lose fat rapidly is…

High Intensity Interval Training (HIIT)

This is simply the fastest way to lose fat and in these summer months I always do some form of it in all of my workouts. To me it’s a lot more fun than jogging for 40 minutes and you’ll get much better results towards a summer lean body.

Right now I’m following the 16 week HIIT program in my Flat Belly Formula program which is designed to rapidly accelerate fat loss while promoting lean muscle. I’ve tested just about every training method on the planet and this is quite simply the most effective for fast fat loss. If you’re just getting started you can also take a look at my HIIT workout from an earlier blog post.

hiit training program

A quick example of HIIT is to “sprint” for 30 seconds and then walk for another 30 seconds before sprinting again. And when I say “sprint” it doesn’t mean you have to run fast (although that’s what I prefer) you can also swim, jump rope, do burpees or use kettlebells.

Most people still don’t perform HIIT the right way because they’re are going way too easy on themselves when they should be pushing it to about a 8/10 of the difficulty scale. I usually like to wear a heart rate monitor and try to get my heart rate up to at least 80% of my maximum when I’m sprinting and if I know it’s time to sprint again when it gets down to about 65%.

There is no better training method as far as I’m concerned that will help you lose fat faster than a HIIT training program because they’ll help to accelerate your fat loss for up to 38 hours after you finish your workout. Of course this will come with a trade-off as you’re going to have to put in the extra hard work but trust me when I say it’ll be well worth it.

Nowadays when I do anything other than HIIT workouts I feel like I’m wasting my time in an never ending boredom. There is also more and more research coming out that sprinting also better improves your cardiovascular endurance better than typical marathon training.  Most people think that by jogging for miles on end they’re properly training for a marathon but you’ll get much better results with HIIT and you’ll be less likely to end up injured.

Mixing HIIT Training with Weightlifting

Even though I may be working out with weights in my Metabolic Resistance Training workouts I still incorporate HIIT into it to maximize my fat burning engines. If you’re training with weights then I would definitely recommend throwing in an additional 5-10 minutes of HIIT training exercises to further enhance your fat loss.  I also would try to do some kind of HIIT on your off days from weightlifting as well to turn your body into a fat burning machine.

Click Here to Get My 16 Week Fat Burning Workout Program

Always remember the wise saying, “you can’t out train a bad diet” as it’ll make up at least 75% of your results. Eat clean and train dirty is what I like to say.

Even though training for a marathon can be exciting it will not be the most effective method for fat loss. If you’re main goal is to lose fat then the best strategy is to implement some HIIT training into your workouts and in combination with a clean nutrition program you can watch the fat melt off your body like butter.

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  1. Lian

    June 1, 2012 at 3:47 pm

    Josh you are so awesome! About 3 weeks ago I discovered you and have been hooked ever since! I was trying all the insane diets and would give up so quickly after starting them. I have read so many of your blogs and have been following things you say and have lost 15 lbs!! Keep up the amazing work you do! I have done hiit now a few times and I am pooped after it as of right now I am doing 30-40 secs and then resting for a min to a min and a half. I can feel myself being able to push myslef more and more each time. Thanks so much Josh!


    • Josh Schlottman

      June 19, 2012 at 9:16 am

      Thanks for sharing your success Lian and keep up the good work!


  2. L.J.

    June 27, 2012 at 11:55 pm

    Hi Josh or Josh’s peeps,

    I just signed up for your program and I have to admit I dig your style of being real. This is my second attempt to try an online weight loss program ( 1st Jullian Michaels.com) and I hope I can make this one work without canceling it out less than 2 weeks. I’m a bit overwhelmed by the many resources you have available and I’m anxious to start but I’m not sure which I should begin with. The 14-day program or the 16-week program. I’m about 5 feet and weigh about 140 lbs and this is my heaviest I’ve ever been. I work at a hospital and it’s almost impossible to find time to eat or at least find time to eat healthy. Also I noticed you have seafood in your eating program and I’m very deathly allergic to all seafoods. Can I somehow alter this based on my allergies? Also I’m real skeptical on protein shakes. Does it have to be that one protein shake. Also does your program offer a shopping list so I can easily take it to the nearest trader joe’s lol! I’m not sure where I would find almond butter or coconut oil, maybe at a local Filipino store. I’ll ask my parents, I guess. I just want this experience to be easy as far as the foods. I believe I can do the excersice part but the foods are the toughest for me. Lemme know! Sorry for all the questions but I wanna do this the right way. Thanks Josh or Josh’s ppl.


    • Josh Schlottman

      May 19, 2013 at 10:20 am

      Hi L.J.! You can definitely substitute the seafood for other similar foods. You can find the coconut oil and almond butter at a Trader Joe’s or another health food store. If you have any more questions you can hit me up on my email.


  3. Joseph

    July 4, 2012 at 10:53 am

    Hi Josh,
    can I do an HIIT workout on an elliptical rather than a treadmill or asphalt due to hip and back problems? Love to hear your response!


    • Josh Schlottman

      May 19, 2013 at 10:16 am

      Hi Joseph, go for it! The elliptical should work for HIIT but may be hard to go very intense.


  4. Kaitlin

    July 27, 2012 at 5:03 pm

    Hi Josh, I am a 13-year-old girl and I am tired of having these two extra inches on my belly. I have been reading ALOT of you articles and I am trying HIIT training for the first time. I also play sports so I am hoping that the HIIT will help me with that too. I was just wondering what else I should do with the HIIT? I am trying to eat healthier also. Mostly I am just wondering what you would recommend for me to help me lose this fat? Please respond 🙂


    • Josh Schlottman

      May 16, 2013 at 10:55 am

      Eating clean 90%+ of the time is going to be crucial to dropping your belly fat.


  5. Kurt

    December 3, 2012 at 9:03 am

    Hi Josh. I don’t really understand the 80% maximum heart rate. On the internet, it says that my 80% is 161 beats per minute. So my pulse should be 161 when running at high intensity? Is that it?

    Thanks for your response and time


    • Josh Schlottman

      May 15, 2013 at 9:48 pm

      Yes sir!


  6. Danni

    January 26, 2013 at 12:33 am

    I love love love your workout program and have lost 5lbs already and its only been a week. Thank you.


    • Josh Schlottman

      May 15, 2013 at 9:38 pm

      Thanks Dannie! Glad you’re liking the workouts.


  7. Heather

    April 12, 2013 at 7:28 pm

    Hi Josh,

    Recently discovered your site, love it and have directed friends to it as well. I’ve spent a lot time reading through your blog posts and the site in general. There’s so much information though that I don’t know where to start, lol.

    I have PCOS so weight loss is challenging for me. I was, for a very long time, running 2 miles a day 5 days a week and also lifting 3 days a week in addition to the running, this was at a gym. Recently gave up my membership and have been road running and doing some DVD’s. I thought I would try your HIIT and MRT methods but then you had so many other workouts you posted that I’m confused. What do you think would be the best to follow?

    Thanks SO much! 🙂


    • Josh Schlottman

      May 15, 2013 at 9:24 pm

      Hi Heather, I would recommend starting with HIIT and then gradually adding in some metabolic resistance training workouts.


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