First, high-intensity interval training, you have a rest time, and the effect of reducing fat is average, not very strong.

Second, in diet, even if you want to reduce your calorie intake, you should eat some carbohydrates at noon.

Third, if your physical condition permits, you can try HIIT to reduce fat. Or, you should increase the intensity of your current high-intensity interval training, and change the interval of 10 second to a slow walk of 10 second. However, if your body can't accept such intensity, you should reduce it.

Besides, in the next few days, you can try Duoyan Zheng's slimming exercises.

30% training +30% diet +30% rest+10% talent = your achievement.

If we stick to the three-month plan, 10 kg is no problem, but there will be some bottlenecks in the middle. Just stick to the past. If there is great discomfort, you need to change your weight loss plan and focus on health.