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The 10-20-30 Workout, also known as “1-2-3 Workout” is best for burning fat and losing weight. Researchers pit different routines against each other, looking to see which has the best results. The 2014 study shows participants had the best results, and stuck to the program longer, than any other tested.
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 | Notes |
---|---|---|---|---|
1A. Sprint | 5 sets | 10s | 0s | |
1B. Running, Treadmill![]() | 5 sets | 20s | 0s | Maintain a pace that allows you to still carry on a conversation |
1C. Jogging-Treadmill![]() | 5 sets | 30s | 0s | Maintain a slow, comfortable pace |
2A. Sprint | 5 sets | 10s | 0s | |
2B. Running, Treadmill![]() | 5 sets | 20s | 0s | Maintain a pace that allows you to still carry on a conversation |
2C. Jogging-Treadmill![]() | 5 sets | 30s | 0s | Maintain a slow, comfortable pace |
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