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.