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Summary: 2-5 Days of resistance training per week 2-3 Days of light cardio per week 2-3 Days of HIIT on same days as resistance training Awesome info...thanks for all you do!

I discovered this formula on my own about 6 months ago and the results have been phenomenal. I walk 3 miles per day at least 5 days per week (with an audiobook or inspiring podcast), and on one or two of those days I sprint. Just 3 quick 50-100m dashes. I hit the gym for weights or use resistance bands 1-2 times per week. My diet is healthy with lots of veggies and fairly high protein, but I eat a huge oatmeal and eggs breakfast and don't deprive myself of snacks like peanut butter and honey, dates and walnuts and Greek yogurt. Just don't eat processed starchy carbs and only eat high protein/fiber sweet snacks. I'm ripped at 45. I was pudgy 6 months ago. Good luck everybody.

At 55 y/o I did this for a year and had the body of my dreams with a six pack and I could even see veins popping out on my abs - I had been pudgy all my life: 4 days lifting, 3 days HIIT which was just a 10 second sprint, recover for a minute and then another ten second sprint for a total of ten sprints. I also did a sauna for 25 minutes every day which brought me into zone 2 cardio. The results were profound. (Then I got covid, spent two months in the hospital and lost everything. Two and a half years later I'm about 70% back but it's been tough)

HIIT is High Intensity Interval Training. Example is sprinting. Can be 30 seconds of hard running, then walk until you recover, then do the sprint/ recover process again a few times.

Very very few people who are significantly overweight are going to be able to sufficiently do HIIT properly. They would be much better off simply walking to begin with until they drop enough weight to be able to do HIIT properly.

My weekly training routine at 48 years old: 3 or 4 sessions of resistance training, 3 or 4 brisk 40 minute walks with the dog, and one HIIT session, normally hill sprints. I sprint for 30 seconds up a steep hill near my house, rest for 90 seconds as I walk down and do it 5 more times. I like hill sprints because they are easier on the joints.

Hi, I have an instinct to sprint up stairs. Live on the third floor , never take an elevator or escalator. My stomach is flat, even concave when I wake up in the morning. Am 68 years old. Your posting reads truth as far as my personal experience has shown.🙏🏻

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I push the “sleigh”. Anyone who has used one knows what I’m talking about. It’s one minute of unbelievable intensity with your heart rate very high and your muscles screaming. I rest for about a minute afterward to lower my heart rate then I hit it again. I do six rounds of 135 lbs. 4 days a week. That’s all I can manage so far. Its my last exercise I my lifting routine because it’s so brutal. it is the best HIIT I do. It’s bursts of high intensity that leaves you on the floor. I have seen a big change in my body since starting 4 months ago. I’m 69 years old, female, and HIIT has me in the best shape o.f my life

100 % this works . When I dropped a ton of weight I plateaued at around 95 kgs . Dropped calories , walked more . Nothing . Added HIT training 4 days a week . Sprinting on a tread mill at max speed . Rest 1 min . Repeat 6 to 8 times . The fat just melted off me . Got down to a lean 84 kgs .

I can’t cope with these anymore. One day I read you cannot loose visceral fat Doing cardio or Resistance training and the next day you can. I’ve trained using both for years and the intensity of both has always given me the shape I’ve visioned my goal at. Just do what works best for you

Thanks the video and glad I am on the right path. Recently Ive been doing a morning 1.3 mile run and do 5 circuit exercises and after each circuit exercise Im taking about a 30 second break then going all out. I dont time my runs and my goal is to feel completely gassed and tired which I do. I go to work where I sit down all day and every hour take a quick 1 minute walk around the office. Involves going up and down a flight of stairs. Come home and do strength training. Chest and Back Day #1, Biceps and Triceps Day #2, and Legs and Abs Day #3. I definitely get a second "burn" because I dont take too long of breaks between sets and my garage is humid this time of year. Ive noticed results. I was doing strength training because I wanted to build my arms and chest and did the running to lose the last few stubborn remaining pounds of belly fat and love handles. The love handles are mostly gone. Belly fat is going to be the big challenge. I notice my arms and chest is getting more toned. Gotta just stick with it. Your channel is one of the few I watch to get my fitness and dieting from and continues to lead me down my fitness journey. My wife hears me watching your videos and says "Im obsessed". I take it as a compliment as Im trying to better myself amd your videos are a part of that journey. Thank you!

Sprint full speed until you can't sprint anymore. Rest until fully recovered, repeat 5 times. Do this cardio *after* resistance training, not before, because you need to be fresh to lift as much as possible.

At 38, I'm in bad shape... I've hit 280 and it's like a bad dream. What you said here is exactly what I needed to hear; because it's simple, it comes from multiple sources (studies), and the way you explained it makes a lot of sense. I'm going to start this week. Thank you... sincerely...

I started my journey 3-4 months ago. I have never been overweight (BMI around 24), but I have either never had a six pack. It's been my dream since I was a teenager. I think my BF% have been between 15-20 my entire life (I am 38 now). Now my six pack is finally starting to show. - I eat clean (non ultra processed food), am careful with the carbs (eat some veggies with my dinner and some honey/fruit with my training). - If I am visiting someone, and get served something I usually don't eat, I eat what I get. I don't want to stress about food, and I certainly don't want my 3 children to stress about food. - I do bodyweight exercises and some resistance band exercises in my garage 3 x per week (my workout station only occupies 2 square meters and it only cost around $200) - I do 10 second sprints once or twice per week. - I do between 10000-15000 steps a day. I have a 2 year old who likes to walk alot around the house and in the streets, and I follow him around ;) - I have very little bloating, and good energy all day. - I water fast for around 40 hrs twice a month. The main key to get that six pack is just to stay away from sugar and ultra processed food. I have also tracked my calories for the last month (mostly just for fun), and my macros are around 5-10% carbs, 25-30% protein, 60-65% fat.

Once you sprint you never go back!! Our marathon days are almost laughable in how much they didn't help my body, compared to what sprinting has done in a very shortt time. Great video!

Thank you for this video! The visceral fat I have has made committing long term to a workout plan hard. It's tough to do a month of exercise and see no change on the scale. I don't expect instant results but this might be able to give a little boost to my numbers to keep the motivation strong!

Essentially, it is interval training and I'm back in that process of trying to lose some weight again. So thank you for this video and I agree with you that interval training is really good

down 40 lbs in 10 weeks. 2.5 k run everyday followed by repeat 15 second hill sprints until i reached 4 k. Then 50 pushups and 20 burpees. did this routine for 45 days straight along with eating all my food for the day within 8 hours . i am 45 and in the best shape of my life . I am maintaining now with 3 - 20 minute interval runs and 3 - 20 minute hiit workouts a week.

You always educate me so well. You are such a great resource.

The key in HIIT is the "High intensity". Pretty much every video on KZfaq does not cover the intensity. In the Tabatha study, the effort is 170% vo2max! That is a huge effort and so hard, it's difficult to maintain good form, so is best done on a machine than keeps the form - like an exercise bike. The resistance on the pedals is so much that are difficult to turn when standing - it's a HUGE effort.

I did p90x for a year with lots of running and walking, switched to bench press for my chest workout, and stopped all cardio because I couldn't build muscle. Then the remaining fat started to come off and my muscles started to peak. My sets are timed to keep my heart rate high. 2 minutes between each set. Now I'm doing muscle ups. I've got a six pack now. I was 308lbs and I'm not 180lbs. I haven't done any ab work since switching to bench and pull ups. It didn't matter, the weight training alone gave me a six pack. I also stopped taking Zinc, magnesium, B12. I guess I get all the nutrients I need from food. Make of this what you will folks. Everyone is different. (note: I made sure I got lots of protein). Also I'm a few years away from being 50 but I'm told I look in my thirties.

2-5 days of resistance training per week 2-3 days of light cardio per week, 15 to 30 minutes or more 2-3 days of HIIT on same day as resistance training, 15 to 20 minutes

The truth is, I think it is the clearest and most complete information I have ever heard on this topic. It allows me to understand how different forms of exercise complement each other. Congratulations for the good work.

Thank you for the science. I tend to forget when someone gives me credible advice, after a while I find myself without a guide again and slip into the workout part without the direction I need to take. 👍

Thanks for this. This is exactly the protocol I've been following and it works. I'm 67 years old and now have a better body composition and higher energy levels now than when in my 40's. This along with a proper diet and supplementation regimen has worked wonders. Always paying attention to the latest quality science, learning, then doing the work. I refuse to accept getting old. Have a good one.

Absolutely awesome video. For the first time I found someone on YT properly explain the best way to do HIIT!

@Thomas DeLauer thank you so much for this video - I have a serious stress issue and literally look pregnant - my one drawback is I have autoimmune (psoriatic arthritis) and can't tolerate any kind of impact on my joints. How would I include HIIT in my routine? I currently walk 5 times a week for 30-60 minutes and I do resistance training twice a week.

This is a game changer. Thanks 🙏🏽

I have been doing an hour of cardio, 30 mins run at 8.5 kmh 6 degree incline, then 6 kmh at full incline until a 700kcal burn has been achieved, this usually gets me to around 50 mins, then I go back to 6 degree incline and sprint it as fast as possible, as many times as possible and normally get to around 850 kcals burned. This is my warmup, I then hit the weights for resistance training, been doing this 3 times a week now for a year and I’m beginning to get ripped now, was 103 kg now I’m 76kg I had a 40 inch waist it’s now 28 inches

Always good information that I can use daily. Thank you

Best video and explanation I’ve seen. Thank you for this. Subscribed.

This is exactly what Dr. Sean O'Mara has been advocating for a long time to reduce visceral fat, which he states is the #1 public health enemy (in my words)! He has coined the term, "Maximum Intensity Interval Training", because it's greater than HIIT. Full out sprints with recovery time, sprint, recover, repeat, repeat, etc. I'm 52 and am waiting for my track spikes to arrive, so I can begin with some sprinting baby steps, so to speak. Dr. Sean has several videos on the subject. Thank you, Thomas, for bringing awareness of this to so many folks out there! I enjoy so many of your videos and am ecstatic that you have found this common thread. This will change lives. Older folks can start sprinting, too. Just start with lots of warm ups, stretching and baby steps to ease into the new activity (preferably softer, level ground, like a grass sports field). 👍👍👍

Loving this! Thank you for posting this subject. I'm currently focusing on short, fasted HIT cardio in the morning and it is making a big difference in my body response - recovery, feeling tighter and losing inches.

2 key points should be: Focus on the diet before the HIT or cardio. It takes a lot of (physical) effort to burn calories but no (physical) effort to make better food choices. 2) Focus on strength training to increase lean muscle mass before going really hard at the HIT and cardio. Because, like you briefly mentioned. Having the extra lean muscle will make it easier for your body to store sugar as glycogen instead of adipose tissue. It’s like looking at the problem from a preventative measure. It is so much easier to prevent the problem than having to deal with it after it has taken hold of your body.

Yep, discovered this on my own by accident. My desire was to run, but I was too out of shape. So I incorporated walking, generally around 3-5 miles a few times a week, and added intervals of short runs. I operationalized it like this: Walk 4 minutes, run 1 minute, repeat. Very effective. With resistance training and proper healthy diet I dropped 33 lbs in 75 days. I have been on high blood pressure meds for years. I'm down to an average of 118/65 with a resting pulse in the low 50's, and I'm weaning myself off the meds now. I also completely quit alcohol. Do all of these things and your body will change very quickly.

Thomas is such a G. I don't watch anyone as consistent as I do him.

Great info. Thanks for the vedio Thomas ❤

Make sure you steer people to proper form sprinting. A skips and b skips. You pull your leg back on the recovery so your foot lands directly under your hips. What I'm finding in my sprinting journey is that it's more important to feel comfortable sprinting than to try to run as fast as possible. Get the form correct first and practice sprinting as a fun relaxed but do it regularly. It shouldn't be painful. It should feel good and efficient, like you're gliding over the ground. I do a lot of salsa dancing and other Latin dancing and I activate my hips while I sprint. If your hips are activated in your Sprint that's what gives you the gliding feeling.

Your "HIT" level can be directly related to your current conditioning. I use a "pulsed" protocol. My general walking speed is 3mph, but for 2 minutes at a time I walk as fast as I can - occasionally up hills. For a total walk of 30 minutes a day. For an out of shape 65 year old, this is enough to feel the effects after a few days. I doubt I will ever get to a "run". Too many joint and structural issues, but I feel so much better it's amazing.

I'm 53 - I've had dogs for years, but only recently discovered the benefit of 'walking' for me as well as the dogs, as a better alternative to big cardio sessions. I now focus on walking a bit faster than usual for 30-60 mins most mornings, and do a little bit of weights at home 2 or 3 evenings per week for about 30 mins. That's it really, the occasional bike ride, but I don't run too much now. In 10 months, I went from being 195lbs (90kg) to now 170lbs (77kg) and look in my best shape since my 20s. I can see by obliques and a hint of the 6-pack now coming through, and all the fat in my shoulders has gone showing impressive shoulder definition. I've started wearing vest tops again. I've watched a lot of Thomas's vids and it keeps me interested in my own body awareness and general better eating habits - Just sharing this personal result for anyone it may help to either get started or to keep going. If I've learned one thing, it's just trusting the process and making exercise and good eating the new normal, not a 4 or 8 week plan.

My issue with this is that it would add a lot of fatigue when done on top of a hypertrophy program. Lower intensity cardio seems to give me the health benefits and cardiovascular endurance without adding a ton of fatigue

hitting a heavy bag with whole body combos and a lil 30 second breather between "rounds" has helped tremendously.

Very good info. I always super set my workouts but never give myself enough time in between sets.

Great info, thanks. Can the 15-20mins hiit be skipping or jumping jacks or jogging on the spot (with the breaks included), instead of sprinting?

I used to do high intensity interval right before a work out and would have serious gains, with proper nutrition. I need to get back to it obviously.

Masterfully conveyed

A true to be able to make this content fascinating is a true talent. Thank you for always sharing great content

Hi @ThomasDelauerOfficial Thanks for you insight as always. How does a newbie to HIIT start doing… HIIT?😊

Sounds good Thomas thank you!

Thomas has been ON POINT with his uploads 💪

For some of us it gets harder to sprint. I am 64 with a lot of blue collar injuries and 10 years of football. Besides walking every day 3x per week I push and pull weight sled and sprint on my air dyne bike 30 seconds a pop. Thanks for another good video.

So far, just walking and calorie deficit is working for me. I even organically transitioned to 2 meals a day and 16 hour fasting when I noticed a large but calorie and nutrition smart breakfast keeps me full for 6 hours. The results are showing even after 3 weeks of this solid regime so I expect after 3 more weeks, the results will be undeniable.

Thank you, this is absoutely what I needed to hear.

Tx, much appreciated. Is there a way to make the resistance training the HIIT training as well?

For BEST general caloric burn, cardiovascular health, and visceral fat loss, do aerobics/cardio like walking, slow jogging or cycling 2-3 days per week in the Zone 2 or 3 range (60% of maz heart rate). Deep concentration of benefit is HIIT. Do resistance training to help the muscle use glucose better. 2-5 days a week do full body resistance training. 2-3 days a week do easy cardio of 15 - 30 minutes or more. 2-3 days a week do same days of resistance training, also do HIIT for 15-20 minutes.

The video showed a guy doing battle ropes. This is a great HIIT exercise because it gives your legs a rest. Most HIIT involves leg movements, and while they are great because your leg muscles are the largest in your body, and therefore they burn more calories, if you are running sprints 3 x a week and also doing heavy leg work in the weight room, this could lead to overtraining. Battle ropes only use your upper body, and they are BRUTAL. However, when I do them on arm and shoulder day they actually help in recovery.

Thank you for this great information. What would be the ideal workout time to get a good workout?

I love it! Im gonna jump on that starting today👍

Well explained. Thanks

Ive been taking all my physical therapy exercises at home and doing them in intense intervals on the days Im home. It hurts a lot but my legs and arms are getting cut again. Hopefully I can start to walk good again soon.

Thank you for this informative video, Thomas. I do resistance training 6 days per week with high quality layered latex bands, a bar, and footplate. I work all the exercises to total fatigue then 6-8 partial reps to finish up each exercise. That along with full carnivore, I dropped from 247 pounds to 184 in just under 6 months. BUT, I still have that "stubborn belly fat" and "love handles." I like the idea of HIIT. I've seen recently that jump roping can be a great way to do HIIT. Very fast then recover, very fast then recover, etc. Would you (or your audience) agree with that? I'd rather do that than sprint and recover outside. Thanks!

He is such a good trainer and speaker If I was rich I would have him train me 5 days a week!!! but the videos have helped me drop 25 of my goal 70

I did cardio for 5 days about for 6 months. I did running outside very fast and then stopping running fast again - run stop, run stop - for 30minutes. Non helped me with my belly fat ( I's slim but had belly) The only thing helped me is Resistance training.

Thanks for this good video. I am wondering if a guy about 50 or older needs more cardio that this to overcoming the age deteriortion of our bodies. Could you do a video on staying young as we age?

In order to achieve the best results, the resistance training and HIIT must be done in the same sessions or could be splitted during the day?

I cannot walk or run now.. a doctor cut up my hip so it did not heal... I can bike but get some damage but so much less on a bike than if I try to stand on my leg.. could I then use my fixed gear bike and first bike like 3-5 minutes very slow and then sprint up as fast as I can for 30 seconds to a minute and then again slow pedal for 3-5 minutes and in this way help my body get rid of the ballon belly? thanks for sharing your readings! hope to hear back back form you, just began following!

What kinds of HIIT exercises do you recommend for (close to) obese people? Or how can you get the weight loss down enough to be able to do HIIT? What if you can't do a 100 yard sprint? Etc. Thanks.

Is this like the PACE workout by Dr. Al Sears? That is a tough workout, but I did see results. Lowered blood pressure quickly too.

This makes sense, I am 60 yo and I look like I workout until you see my belly. I have tried jogging, biking, weights and not much of a difference. Going to try this.

I’m still not sure and watched a few times. Is HIIT done before or after lifting on those days you do both? I see others have asked this question and people are jumping in with their own advice. I want to know what Thomas says. If he even said it.

@ThomasDelauerOfficial is it best to do the HIIT first, in order to increase the available glucose before resistance training? I typically will end my workouts with some HIIT intervals due to the biological effects of them, but didn't know if it might make sense to reverse that order sometimes? Thanks!

Interval training also very good for increasing VO2 max, which is huge for longevity (potentially even a bigger impact than smoking haha) Doing both cardio / RT has supercharged my weight loss efforts

I would have liked to see how caloric intake and macros factor into the optimal resistance/cardio/HIIT workouts as a key factor in reducing body fat as well.

Great video and information!👍

I used to run 2-3 miles everyday before work, but now I alternate days of jogging and doing interval training where I do a warm-up walk, stretch, then do all-out sprints and walk to recover back-and-forth for about 20-25 minutes. I then jog about 10 minutes the rest of the way to the jobsite. I think this is the only way I'll be able to get the last 3% of bodyfat off to hit my target. I feel less fatigued doing this alternating program than just jogging 4 to 5 days a week. (I lift 3 days a week on top of it all).

Thanks a lot for this❤

Sounds encouraging. I don't have visceral fat, but I like the idea. I heard in a video that sprint part is the most valuable part of the run. I already do sprinting at the end of my run. But I'll do more during the run, maybe 3-4 sprints. Instead of walking for recovery, I'll continue a slow jog. How about that?

Gotta love a 20 minute run at 80% of MHR! Seriously, I wish more trainers would allow their clients to learn to love that kind of hard work. Rather than tell them how hard it is, help them learn how to love that kind of burn. I always get a chuckle out of debates of how to burn as many calories with as little time spent doing cardio as possible. If you love swimming, biking and running, you might have to worry more about how to get enough calories in as possible. I eat ice cream, chocolate and cookies all the time (plus all the other healthier stuff too!). Instead of a 20 minute runat 80% of MHR, though, I might be more inclined to do a 60 minute run with the middle 20 min at 80%, the rest easier with focus on warm-up, drills, form, as needed.

Running has always been the best way to lose belly fat. As long as you vary the running between sprinting and jogging or walking. Diet also has a huge impact on your belly fat obviously.

I've been using a simple but very intense (for me) kettlebell workout. 14kg x 10 swings x 10 one-arm swings (each arm) x 10 goblet squats x 10 suitcase deadlifts then a minute rest. I do that 4 times. Not sure if this is too long (takes about 2 mins each set) but I get a relatively high anaerobic score.

Wow I been doing right by accident this whole time, just made my day lol. Seriously though I need to hear this, down from 220 to 198 ✊🏾

Hello Thomas, what's your recommendations about long fasting with type 1 diabetes ? I have been doing keto for 2 years and went to OMAD- keto and now I am doing Alternate Day Fasting while I am diabetic type 1. I wanted to know what do you think about ADF with type 1 diabetes also ADF with keto and type 1 diabetes and most importantly can I do weight lifting on my fasting days or better avoid it ? Also what is the difference between having ADF with no food at all on fasting days and ADF with having 400-500 calories on fasting days? I hope you will be able to see my comment, I am a huge fan of what you do and I look forward to your reply

Great info!!

Rebounding on a trampoline is HIT as well,, good for the joints and flex the heck out of you abs 👍

Resistance training also increased growth hormone, which if what you're saying is true, then it would also increased hormone-sensitive lipase as well? How is that different than growth hormone released by HIIT? If both HIIT and resistance training increased growth hormone then you'd think both would help with reducing visceral fat

Excellent summary. Ty!

I do resistance training, yoga and walking and my tummy is actually reduced already. And healthy eating as well!!! Xxx

This common sense approach of doing all three seems to be right on. I go back to my days of playing high school and college basketball. We were running laps, running sprints, doing body weight exercises (lunges, standing broad jumps, split squats, pushups and pullups), and playing full court basketball during a two and a half hour practice. We had multiple breaks between everything we did. I was in the absolute best shape of my life so I've seen this approach work first hand. It's a great reminder that this multi-faceted approach is something that can and does work. I don't have the time and energy for 2 1/2 hours anymore but breaking it up into 30-45 minutes for each two to three days a week seems absolutely doable. Thanks for this great reminder of a more comprehensive approach to fitness.

5:40 I do 12 x 100m sprints, for 6 of them I can active recovery for 1 min. For the 2nd half I have to start waiting 2 mins. But this is what I'm trying to do, started off with walking for a week, then jogging until I could for an hour, then sprinting. Then recently weight training. Now my body has adapted to all of these (1-2 months of mostly frustrating recovery between the new stressors/shocks to my body) I can now comfortably start doing all of them throughout the week with a deficit. Aiming to do weights then 30 min on an exercise bike. Next day is sprints and 30 min bike. I can't do weights and sprints the same day. I'm also 16:8 IF with a cal deficit. It's hard but I figured this is surely a triumvirate of fitness (weights, LISS, HIIT). Will see if it actually does anything for fat loss.

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good points thank you

if in the same day I do let´s say HIIT and resistance training, wich would be be best momento for each one i.e Morning cardio/HIIT and aftenoon strenght? Thanks

I hit the eliptical and go hard for 1 minute intervals. I rest for as long as it takes to get my heart rate down from its peak about 15-20 beats down monitoring in between intense phase I also have the resistance doubled during intense phase so normal phase maybe 10 percent incline 10 resistance level. Then go hard for one minute at 20 percent incline 20 resistance. Then back it down monitor my heart rate until it reaches that slower rate and then hit it again for a good 30 minute session

I lost a significant amount of visceral fat by mountain biking 4 times a week on a trail system that is right out my back door. It’s fast downhill that gets me an adrenaline rush, then I crank back up to the top and get my heart rate up into the zone. It’s 1 minute down and 6 or 7 back up. Then I do it again maybe 5 or 6 times.

Th nice thing about short duration, high intensity aerobic is that it feels really good, too.

I recently have headaches during intense training. It seems it is worse during trainings, but has other reasons. It would be interesting to find out the reason of such pains during training and how to avoid it. I want to continue training. I am doing Keto and noticed that headaches are less during fasting with some liquids. Your video about headaches helped a lot to adapt. But I still can’t get rid of headaches during training.

With regard to what constitutes a "sprint", is it possible that some bouts of weight lifting constitute a "sprint" of sorts? Depending on how you lift, you can end a set with quite a high heart rate.

Thank you