The Best Workout: 10-20-30 Training

Google Sheet Workout Export

By Chris Davis

Experience Beginner (1-2 years)
Time 16 minutes/day
Goals
Equipment

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Average Exertion
info-icon
50%
Average Cardio Intensity
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80%

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.

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Description



Google Sheet Workout Export

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

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 0s between rounds

1A.Sprint
5 rounds10s0s
1B.Running, Treadmill

See Exercise Notes

5 rounds20s0s
1C.Jogging-Treadmill

See Exercise Notes

5 rounds30s0s

Circuit #2 - 5 rounds

Rest 0s between rounds

2A.Sprint
5 rounds10s0s
2B.Running, Treadmill

See Exercise Notes

5 rounds20s0s
2C.Jogging-Treadmill

See Exercise Notes

5 rounds30s0s

Date Created: 12/18/2019, UTC


Last Updated: 2/13/2020, UTC





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