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The Best Workout: 10-20-30 Training

By Chris Davis

Experience
Beginner (1-2 years)
Time
22 minutes/day
Good for
Increase Stamina, Lose Weight
Equipment
Bodyweight, Treadmill
Statistics
Average Cardio Intensity
80%
Average Exertion
50%
Description
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.

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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

Circuit
Sprint demonstrationPlay Sprint demonstration
1A. Sprint
5 sets, 10s, (rest 0s)
Show Alternative Exercises
Running, Treadmill
5 sets, 20s, (rest 0s)
Maintain a pace that allows you to still carry on a conversation
Show Alternative Exercises
Jogging-Treadmill
5 sets, 30s, (rest 0s)
Maintain a slow, comfortable pace
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
2A. Sprint
5 sets, 10s, (rest 0s)
Show Alternative Exercises
Running, Treadmill
5 sets, 20s, (rest 0s)
Maintain a pace that allows you to still carry on a conversation
Show Alternative Exercises
Jogging-Treadmill
5 sets, 30s, (rest 0s)
Maintain a slow, comfortable pace
Show Alternative Exercises

Date Created: 12/18/2019, UTC


Last Updated: 2/13/2020, UTC

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