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The Best Workout: 10-20-30 Training

By Chris Davis

Experience

Beginner (1-2 years)

Days per week

1 day

Time

22 minutes

Genders

Goals

Increase Stamina (Female | Male)

Description

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.

Show More

Source

www.popworkouts.com

Equipment

Bodyweight, Treadmill

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

22 minutes

Genders

Days per week

1 day

Goals

Increase Stamina (Female | Male)

Description

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.

Show More

Equipment

Bodyweight, Treadmill

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Week 1

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.

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	Notes
1A. Sprint Interval Training Sprint Workout - Burn Fat Effectively! by Danny Maman	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 Interval Training Sprint Workout - Burn Fat Effectively! by Danny Maman	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

Date Created: 12/18/19, 7:28 AM

Last Updated: 2/13/20, 7:34 PM

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