The Best Workout: 10-20-30 Training

By Chris Davis

	Beginner (1-2 years)
	16 minutes/day
	Increase Stamina, Lose Weight
	Bodyweight, Treadmill Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The “Best Workout” is the one you’re likely to keep doing. It has to be fun to do, while providing the intensity needed to lose weight. Research has found the 10-20-30 Workout best fits this criteria. To find the best workout for your body, consider these two things: 1) It has to have enough intensity, while also 2) being a routine you can enjoy. The New York Times featured the workout as a way to get fit and also have fun.

Description

Day 1 - 1-2-3 Workout

The 1-2-3 Workout results in weight loss from HIIT (High-Intensity Interval Training) cardio. You only have to sprint for 10 seconds. Go as fast as you can. Then, slow down to a moderate speed for 20 seconds. The last 30 seconds is performed at an easy, comfortable pace. After the 30 seconds, you’ve finished the first interval.

After the first 5 intervals, rest for 2 minutes, and do another 5 intervals

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 0s between rounds
1A.Sprint	5 rounds	10s	0s
1B.Running, Treadmill See Exercise Notes	5 rounds	20s	0s
1C.Jogging-Treadmill See Exercise Notes	5 rounds	30s	0s
Circuit #2 - 5 rounds Rest 0s between rounds
2A.Sprint	5 rounds	10s	0s
2B.Running, Treadmill See Exercise Notes	5 rounds	20s	0s
2C.Jogging-Treadmill See Exercise Notes	5 rounds	30s	0s

Date Created: 12/18/2019, UTC

Last Updated: 2/13/2020, UTC

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