How Long Will It Take to Lose Weight When Doing Interval Training? | Learn: Your Fitness Business Resource

How Long Will It Take to Lose Weight When Doing Interval Training?

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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Get the Basics...
  • Interval training can help to kick start your metabolism and burn fat quicker.
  • Dedication is the key to losing lots of weight using high-intensity interval training.
  • Stick to your diet and exercise plan, but do not be discouraged by an exercise plateau.
Adding interval training to an existing exercise routine is a great way to lose weight. Interval training is best described as being short periods of high-intensity exercise that cannot be sustained for long.

Think of it as performing the most high-intensity cardiovascular exercises you can possibly do.

Many fitness instructors and professional athletes use it to kick start metabolisms while generally exhausting the body.

By working your muscles in this way, you will continue to burn calories far beyond your workout.

Like any other weight loss plan, the pounds you will lose from doing interval training will depend on how often and intensely you perform the exercises as well as what you consume.

In other words, a person that is fully committed to a diet and exercise regime will lose more weight and will strengthen their muscles much more effectively than a person that is only partially dedicated. That said, if you do interval training consistently and really push yourself, your weight loss potential is untold.

Improve your interval training routine by going PRO today for access to workout plans, goal trackers, certified trainers, and more.

How Do I Eat for Maximal Weight Loss During Interval Training?

For many that do interval training, it can take only a few days before weight loss begins. You will probably shed a lot of water weight at first, but interval training is also an excellent way to burn fat stores.

At the beginning of a workout session, your body uses energy in a hierarchy:

  • First, your body will burn your most recently stored energy. This energy will come from the last meals that you have consumed and digested.
  • Next, lean muscle mass will actually be used to fuel your body.
  • After you have reached the peak of your workout, your body will begin to burn stored fat. This is what you want to accomplish, but it will take some time before your body gets to this step.

Interval training is kind of like pushing the fast-forward button, pushing your body through the other processes faster before you can get to the fat-burning stage.

If you continue interval training, your metabolism will pick up and you will be able to burn more fat throughout your workout.

What Is My Potential Weight Loss When Interval Training?

You will shed pounds with interval training, but how much weight you will lose will depend on the intensity, duration, and length of your entire workout.

It is important not to injure yourself, but you do want to exercise with intensity.

It will take you a few sessions before you can accurately determine an appropriate level of intensity, but once you figure out how your body works you should continue to work out at that pace.

Realistically, you can expect to lose approximately two to five pounds a week with a consistent interval training routine.

If you only need to lose a few vanity pounds, your weight loss may be less, but extremely overweight people have been able to lose anywhere from 10 to 15 pounds in a 7 day period.

Be honest with yourself by sticking to your diet and exercise plan, but do not feel discouraged if you hit a plateau.

You can always reduce your caloric intake and increase your interval training sessions by a few minutes a day to jumpstart your progress.

How Do I Retain My Results From Interval Training?

It will probably take a few months for your interval training sessions to get you to your goal. After you get the physique that you want, you need to continue interval training to maintain your results.

While your weight loss workouts may not need to be as intense or long, be sure not to slack off too much. In addition, one of the most detrimental things that you can do is to begin to eat without discretion.

Interval training is only half of the battle when it comes to maintaining weight loss.

You might want to meet with a dietician and a personal trainer in order to find a routine that will be less intense but keep your new physique in shape.

While you probably will not be able to live without desserts or creamy pasta for life, you will have to start eating healthier versions of high fat and calorie foods.

Slowly, you can phase out a high-intensity interval training session in favor of brisk walks and long-distance runs.

It is important not to increase your interval training sessions once you meet your goal because you will continue to lose weight.

Interval training is a great way to meet your weight loss goal faster, but too much of a good thing is never good. Make sure that you decrease your interval training intensity to keep yourself in optimum shape.

If you need to talk with a certified trainer, come join our Pro community where you can consult with an expert and develop a plan that’s right for you.

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