Beginner workout: Work for 20 seconds (70% to 80% of your maximum intensity) and actively rest for 40 seconds between intervals. Repeat for 20 rounds (20 minutes in total).

Intermediate workout: Work for 25 seconds (75% to 85% of your maximum sprinting speed) and actively rest for 35 seconds between intervals. Repeat for 20 rounds (20 minutes in total).

Advanced workout: Work for 30 seconds (85% to 90%+ of your maximum sprinting speed) and actively rest for 30 seconds between intervals. Repeat for 20 rounds (20 minutes in total).

With “work,” I am referring to the part during which you increase the intensity. My recommended method to do “work” is on a stationary bike. So, if you are a beginner trainee, you should cycle for 20 seconds at 70% to 80% of your maximum sprinting speed. This means you must expend some effort! 

After the 20 seconds pass, rest for 40 seconds. During this period, catch your breath while continuing to move slowly by cycling at 5% to 10% of your maximum speed. The reason you want to keep moving is that doing so helps your body release ‘waste products’ that have accumulated in your muscles, such as lactate.

You repeat this cycle for 20 rounds in total, which means your HIIT training will last for just 20 minutes. While that may sound like a short time, trust me when I say it is enough to reap all the benefits of HIIT.  In fact, doing more will likely impair your results because it would be too much if you approach this training style correctly. Your goal is to do three such HIIT sessions each week, but if, for whatever reason, you can only do one or two, that is fine as well. The most important thing is to turn this exercise form into a habit.

The first few sessions may feel too intensive and leave you gasping for air. That is fine for it means you are pushing yourself. However, if you can not complete the entire 20 minutes, then you are pushing yourself too hard. While you should be exhausted at the end of the workout, you must also be able to finish each round. If that is not the case, reduce the intensity of the working rounds.

What you will notice is that your performance during HIIT improves quickly, especially if you are new to this training style. It is vital to keep increasing the difficulty of the exercise to keep giving your body stimuli to progress. So, if you are currently at a beginner level, you want to advance towards the intermediate HIIT routine. Do this by slightly increasing the work interval intensity and slightly reducing the time of your rest intervals.

As already mentioned, this HIIT routine is best done on an exercise bike. The reason is that it involves all the large muscle groups (so many calories get burned) and is an easy movement (safe to perform even under severe fatigue because your technique will not suffer). 

In case you do not own an exercise bike, I recommend either getting one or joining a gym. The investment is worth it. If, for whatever reason, these are not valid options for you, do HIIT on an indoor rowing machine or by doing burpees.

A word of caution: When you first start a keto diet your body is adapting, turning from a sugar burner to burning fat. During this initial adaptation phase, you may not have as much energy as your used to having. For this reason, I would advise that for at least the first week of LEAN Keto you take it easy when you are working out. Allow your body time to adapt to its new fuel source.  After around a week your energy levels should rise again and you can go full steam into your training.

My thoughts on exercise, although I advocate HIIT workout routines. Exercise is about movement, so even if you can not make it to the gym for whatever reason,  you could go swimming, or if you enjoy dancing, go to a dance class a few times a week.  

You can also go for a walk a few times a week. This can be done at a slow pace for a minute then a brisker pace for a minute. You take it at your own pace as long as you are moving your body.The important thing is ‘movement’, that you move your body.