high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. the biggest challenge to adopting a weight-loss workout plan is finding a regimen that fit for you. Lots of guys who are trying to lose weight try absolutely absurd workout programs that require tons of specialized equipment or instruction, only to give up months later because it's just too difficult to keep pace. A real simple thing to always keep in mind is your caloric input and caloric output. Keep your macros in check and eat clean. If your caloric output is greater than your input, you will loose weight. If your in a caloric surplus, you will gain. what type of cardio do you do now? Are you using the treadmill?