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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

Female, Male

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.

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Equipment

Bodyweight, Treadmill

Average Exertion

50%

Average Cardio Intensity

80%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

22 minutes

Genders

Female, Male

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

50%

Workout Type

Full Body

Avg Cardio Intensity

80%

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

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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

ExerciseSetsRepsRestNotes
1A. Sprint5 sets10s0s
1B. Running, Treadmill
Running, Treadmill
5 sets20s0s
Maintain a pace that allows you to still carry on a conversation
1C. Jogging-Treadmill
Jogging-Treadmill
5 sets30s0s
Maintain a slow, comfortable pace
2A. Sprint5 sets10s0s
2B. Running, Treadmill
Running, Treadmill
5 sets20s0s
Maintain a pace that allows you to still carry on a conversation
2C. Jogging-Treadmill
Jogging-Treadmill
5 sets30s0s
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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