How to Go From Size 16 to a Size 6 in 90 Minutes a Week

If your aim is to go from a size 16 to a size 6 (that is dropping 5 dress sizes) the good news is that it is entirely possible if you are prepared to work for it. Then again, you don't have to spend ages on the treadmill or cycling away on a stationary bike.

Studies have shown that low intensity cardio like jogging at 60-70% of your max heart rate isn't really the best way to drop pounds and lose fat. You have to exercise intelligently in order to see the best results and get well on your way to dropping 5 dress sizes fast.

If this has been what you are doing to try and lose weight it's time to shake things up. You might even have been thwarting your own weight loss efforts by burning off more muscle than fat!

You can tell that someone has been losing weight by doing muscle burning, low intensity cardio because they become a smaller version of their heavier self. In other words, if you were pear shaped before losing weight, you'll still be pear shaped afterwards.

Low intensity cardio like walking has it's place and can keep your heart healthy. But to drop from a size 16 to a size 6 in as short a time as possible, you should look at the following options.

Resistance Training for Weight Loss

size 16 to a size 6Some of the exercise you do in order to lose weight should be in the form of resistance training. This resistance training can be in the form of bodyweight exercies, dumbbells, kettlebells, sandbags, etc.

It will help you preserve and build muscle ( but don't worry, you won't look like a bodybuilder unless that is the look you are going for).

Because muscle weighs more than fat, on paper it may seem like you are losing weight slower but you will be toning up at the same time as losing weight.

Also, muscle burns off more calories than fat does, even when you are resting. Adding lean muscle is your secret weapon to dropping 5 dress sizes and looking good in your clothes.

Why do High Intensity Interval Training?

High intensity interval training is a more effective way to lose body fat (instead of just weight) than slow, typical cardio exercise. And you don't have to workout as long, either.

For maximum fat burning results you should aim to do 3 workouts a week at 30 minutes a time.

HIIT isn't just good for losing weight, there are numerous health benefits including maintaining healthy blood pressure and warding off diseases like diabetes.

There is scientific evidence to suggest that long steady state cardio can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.

On the other hand, high intensity interval training has been shown to increase your metabolism and help you to lose weight and burn fat faster.

How to Carry Out HIIT Workouts?

You might think you need to go to a class or have special equipment in order to properly carry out HIIT workouts. You'd be wrong, you can make your own DIY HIIT workout using what you have available to hand.

For example, using a stationary bike at home or in the gym you could use the following pattern of intervals:

Warm-up for 3-4 minutes at a low setting, just enough to break a sweat.

  1. Pedal at level 6 for 1 minute
  2. Pedal at level 2 for 1.5 minutes
  3. Pedal at level 8 for 1 minute
  4. Pedal at level 2 for 1.5 minutes

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

Struggling? Don't worry, start off with lower intensities and time intervals and you will soon be able to work your way up.

You can also do a HIIT workout that doesn't involve any equipment and can be done in the privacy of your home. Try the following workout:

  • Warm Up
  • 25 Jumping Jacks
  • 5 Push Ups
  • 10 Bodyweight Squats
  • Perform the above circuit twice.
  • Rest 30 seconds.
  • Perform 10 leg swings with each leg.
  • Rest 1 minute

Or try the following 4 minute workout which is more flexible to accommodate people who can't quite do as many push ups or jumping jacks as the above workout requires yet:

  • 30 seconds – bodyweight squat
  • 15 seconds rest
  • 30 seconds – push ups
  • 15 seconds rest
  • 30 seconds – bodyweight squat
  • 15 seconds rest
  • 30 seconds – push ups
  • 15 seconds rest
  • Rest 60 seconds


If you're looking to fit into a size 6 dress, you'll want to give resistance training and High Intensity workouts a real go.

Fast Weight Loss Supplements

It isn't cheating to use a supplement to boost your metabolism and burn fat. After all, if you are working out and eating right you are putting in the effort already, so why not get an extra boost?

I highly recommend PhenQ (the legal and safe Phentermine alternative) because it speeds up your metabolism and helps your body to burn off fat.

It also has the added bonus effects of making you feel less hungry and giving you energy, which is ideal if you struggle to motivate yourself to workout.

Click here for my full PhenQ review


Author: Aileen

Hi, I'm Aileen, the owner of Diet Pill Judge. I have personally tried loads of diet pills over the years and found that only a few of them really work.
My background is in science, so I set out to find supplements that have scientific evidence behind them and which I can confidently recommend.

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