We tend to over-complicate things—all of the things. It’s not just fitness. It’s everything. From losing fat and building muscle to cooking food and making plans, we over-complicate everything.
I want to help you simplify a couple things today. That’s why I’ll show you how I use intervals to help people shed pounds of fat. Plus, I’m going to show you how to make an amazing steak.
Why? Because both should be simple.
Problem is, we rarely think things are as simple as they are. We’re convinced there must be some sort of secret ingredient or “weird trick” that accounts for the seemingly extraordinary result.
PSA: There isn’t.
Simple’s Simply Better
I stayed with some friends in Arizona a few days ago. Yes, I know. I picked the worst time of year to go to Arizona. And yes, it was hot. But I had a fantastic time seeing old friends, making new ones, and escaping the heat in conditioned air or pools all day.
As a thank you for their hospitality, I made Alden and Katie a steak dinner. Massive pieces of steak, asparagus, green onion, and roasted green chiles—all done up on the grill and topped with queso fresco.
I won’t lie, it was really tasty. They raved about the steaks.
“Ben, this is really good. What’d you put on the steak?”
“Just salt, pepper, and olive oil.”
“Really? That’s it?”
“Yeah. It’s super simple and lets the flavor of the meat really shine.”
It was simple. It was delicious. So much so, that there must have been something special. There wasn’t, though. And if you want to a great steak, all you really need is olive oil, salt, and pepper.
(Recipe: Rub your steak down with salt and pepper. Be especially liberal on fatty sections of your meat. Let it rest for a few minutes. Then grease your meat, not the pan. Meaning, drizzle olive oil on the steaks themselves before grilling. Use high heat to sear, then indirect heat to cook to your liking.)
This story illustrates an important point:
We tend to think that if it’s good, it must be complex.
Alden and Katie definitely did with dinner. But this happens with everything, especially fitnessy things. We’ve made fitness way too complicated. And complicated makes it harder to actually get results.
Just like with steak, simple’s simply better.
And I’m about to show you how to simplify fat loss and use intervals for amazing results.
Here’s How to Simplify Fat Loss
We’ve all seen those jaw-dropping transformations, right? Those before and after photos that leave you feeling envious of their amazing progress.
I totally get the envy. I mean, it’s not like you aren’t trying. But it’s hard.
The people in those amazing progress pics must be following some sort of special secret. Maybe it’s that Eastern European training technique. Could it be that new fad diet? Oh, I know, they’ve got the magic panacea supplement…
Wrong.
Those are all wrong.
Fat loss is really quite simple. It doesn’t have anything to do with that weird exercise routine, that new diet, or that special supplement you saw online. It’s all about calorie balance.
If you burn more calories than you consume, you’ll lose fat. Period.
It comes down to a caloric deficit (calories out > calories in) and consistency. You can either burn more calories (move more) or consume fewer calories (eat less) to hit your caloric deficit and burn fat. And a bit of both will get you the best results.
For getting your nutrition on point, I’ve got a free gift for you: Snag a personalized nutrition plan right here. For getting your workouts dialed in, let’s talk intervals…
Using Intervals for Fat Loss
Just like salt, pepper, and olive oil are my go-to ingredients for a simple and delicious steak. Intervals are one of my go-to ingredients to simple and effective fat loss.
One of the biggest reasons why intervals are great for any workout program is their versatility. You can create a fantastic interval-based workout that uses everything from bodyweight to barbells. (In fact, I’m going to show you exactly how to create your own intervals in a second.)
Like we’ve already covered, the key to losing fat is being in a caloric deficit. In other words, you need to burn more calories than you consume.
Intervals turn your body into a fat burning machine.
Everything you do will burn calories. But some things are more effective than others. Intervals are one of those things for one big reason: intensity. The more intense your workouts are, the more calories you’ll burn and the better your results will be.
With intervals, you maximize effort and minimize rest. They’re intense. They’re effective. And most importantly, they’re simple.
Bonus Points: EPOC and Intervals
Another thing that makes things like intervals so effective is called excessive post-exercise oxygen consumption, or EPOC. During high-intensity exercise—like intervals—your body will enter what’s often called oxygen debt. Afterward, you have to consume extra oxygen in order to recover from your workout (hence EPOC).
This brings a bunch of fat burning benefits along with it. Most notably is increased calorie burn long after your workout is over, which can last as long as 38 hours. Burning more calories—even at rest—for a day and a half? Please and thank you.
The more intense your workouts, the greater your “afterburn” effect.
(Important note: EPOC is great, but it’s not some magical “secret” to fitness. Does it make a difference? Yes. Is it some magic bullet? Nope. It’s merely one piece to an intricate puzzle.)
Build Your Own Intervals Like a Literal Pro
The following shows you exactly how I’ve put together intervals for years. There are a few things to consider as you design workouts that are dialed in on you and your goals.
With the right focus and structure, you’ll be able to build your own effective intervals like a pro. Literally.
Focusing Your Intervals
First and foremost, your intervals need an overall focus. There’s a big difference between exercising and training. Specifically focused effort is that difference. Exercise is good, but training is better.
Goals should determine your focus and your intervals should reflect your goals. Tweaking your goals to shed fat, build lean mass, or even body recomposition (losing fat and building muscle) is an important first step to designing intervals.
For Fat Loss:
Focus on shorter work/rest intervals, more total body work, and longer circuits (more exercises).
For Building Lean Mass:
Focus on longer work/rest intervals, more muscle-based work, and shorter circuits.
For Body Recomp (Losing Fat and Gaining Muscle):
Focus on moderate work/rest intervals or a mix of both, total-body and muscle-based work, increased training frequency, and moderate circuit length.
Structuring Your Intervals
Once you’ve got your focus, you’re ready to build your intervals. As you do, consider the available equipment, work/rest intervals, exercises selection, and, of course, your focus.
Regardless of your focus and goals, the equipment you choose to use is important.
But what you use doesn’t matter nearly as much as smooth transitions between exercises. During intervals, your rest is fixed. Simply won’t have time to do much or change weight between exercises—especially once you’re tired.
A good jumping off point for work to rest intervals is a 2:1 ratio. For example, 40 seconds of work to 20 seconds of rest. Assuming you’re working as intensely as you should, you won’t usually want less rest than a 2:1 ratio. A few of my favorite intervals are 40/20, 30/15/, and 20/10.
Lastly, you want to be deliberate about your exercise selection. The key is to create balance.
If you’re doing total-body intervals, be sure to include each of the basic movements—a push, a pull, a hinge, and a squat. If you’re focusing on the upper or lower body, don’t neglect your backside mechanics (back, glutes, and hams).
I recommend starting your intervals with circuits of about 5–8 exercises.
Intervals Like a Pro
There are countless things to consider during program design. And while I’m sure everything I just shared will help you build better intervals, it’s nowhere near exhaustive. If you need or want more help or guidance, drop me a line. I’m here to help.
Until we chat, you can use this workout…
Try These Intervals Today and Start Shedding Fat
Real talk, I sent this workout to a member of my coaching program that needed a bodyweight workout. Why? Because intervals are effective—even bodyweight intervals.
His reply was classic: “Holy shasta, man…”
Try it yourself:
Bodyweight Intervals for Fat Loss
After warming up, complete 3 rounds of the following exercises. The first round will be intervals that include 40 seconds of work and 20 seconds of rest (40/20). Round 2 will be 30/15. And round 3 will be 20/10.
Rest 60 to 90 seconds between rounds. Make sure that your work intervals involve continuous work; rest only as suggested.
1. 1.5 squat jumps
2. Plyo push ups or push ups or plank jack
3. Alternating reverse lunges
4. Cross body jack
5. Glute bridges
6. Broad jump shuffle back
7. Forward/reverse lunges
8. Forward/reverse lunges (other side)