Most of the more successful HIIT weight loss programs lasted eight weeks. As you progress through your interval training program, be sure to eat enough protein to help your body burn calories and build muscle with each workout. ... "High-Intensity Intermittent Exercise and Fat Loss

Interval Workouts for Weight Loss

Intervals are simply short periods of time. When you do intervals of short periods of hard work with short periods of easier work. The cycle of work/rest is repeated several times during an interval workout.

Researchers who have studied high-intensity workouts have used different interval lengths and have found success with different interval types. In several recent studies, exercise physiologists used work intervals that lasted two minutes, followed by rest intervals lasting three minutes. The cycle was repeated five times.

2 minutes hard, then 3 minutes active rest x 5 cycles

You can adjust your intervals if necessary. The general rule of thumb is the shorter the interval time, the more intense it should be. But remember that intensity is the key, not duration. So, longer intervals are not necessarily better because you can’t work as hard for five minutes as you can for 20 seconds.

Cycling, you can do interval bike training for weight loss. You can do intervals on stairs, with a jump rope or even by dancing in place! The intensity matters more than the mode.

Be sure that you begin your interval training with a 7-10-minute steady state warm-up. It’s a good idea to do a less strenuous version of whatever activity you’ve chosen for the workout. If you’ll be doing running intervals for example, your warm-up would consist of a light jog or a fast walk

A sample workout looks like this:

Warm up: 10 minutes

Intervals:
2 minutes @ 85-90% of max heart rate (working very hard)
3 minutes @ 60% of max heart rate (light workload)
2 minutes @ 85-90% of max heart rate
3 minutes @ 60% of max heart rate
2 minutes @ 85-90% of max heart rate
3 minutes @ 60% of max heart rate
2 minutes @ 85-90% of max heart rate
3 minutes @ 60% of max heart rate
2 minutes @ 85-90% of max heart rate
3 minutes @ 60% of max heart rate

Total: 25 minutes

Cool down: 10 minutes  Total workout time: 45 minutes