Get fit with the 10-20-30 training concept

May 30, 2013

If you knew there was a way to improve your health with less exercise, would you do it? Or would you think it’s just too good to be true? You may have heard of high intensity interval training, but the 10-20-30 training concept takes physical fitness to an entirely new level.

A specific form of HIIT, 10-20-30 training is a workout that consists of three or four five-minute intervals of running, each interspersed with two minutes of recovery. During each interval, runners complete a pattern of 30 seconds of jogging, 20 seconds of moderate running and 10 seconds of sprinting.

It may sound like it’s just the newest workout fad, but 10-20-30 can help you reduce your training volume and increase your speed. According to a study from the University of Copenhagen, runners using the 10-20-30 training method were also able to lower their blood pressure and cholesterol. But the best part of all? This method can be completed on a fitness treadmill, elliptical machine or stationary bike, which means you can get started right away no matter what cardio fitness equipment you have at home.

1. As you would with any workout, begin your 10-20-30 training with a warm up. Jog at a moderate pace or use your elliptical machine or exercise bike at a low resistance level. Continue this pace for about a mile.

2. Next, it’s time to test out the intervals. If you’re on a home treadmill like the TRUE Fitness PS850, you can create a custom program to make sure you have your speed right on the first try. Jog for 30 seconds, run for 20 and sprint for 10. Repeat this pattern four times (it should take you five minutes).

3. Now it’s time to give yourself a break. Jog for two minutes so you have a chance to recover and catch your breath. Repeat these steps two or three more times, depending on your fitness level.

4. Finish off your intense workout with a one-mile jog to cool down.

This 10-20-30 training regimen can be modified depending on what type of home fitness equipment you prefer to use, or can even be taken outside (although it may be more difficult to measure the exact intensity of your training). When you first begin 10-20-30, be sure to start off slow – you don’t want to overdo it! But soon enough you’ll be exercising for a shorter amount of time and getting better results than ever before.