The 30/20/10 workout is a high-intensity interval training (HIIT) exercise routine that involves alternating between jogging, running at a normal pace, and sprinting, repeated in a cycle. This type of workout is designed to improve cardiovascular fitness and endurance.
Components of the 30/20/10 Workout
Here's a breakdown of the workout structure, as described in the provided reference:
| Activity | Duration (seconds) | Intensity |
|---|---|---|
| Jog | 30 | Low |
| Run (Normal Pace) | 20 | Moderate |
| Sprint | 10 | High |
How to Perform the 30/20/10 Workout
- Warm-up: Begin with a light warm-up before starting the interval training.
- Cycle: Execute the following sequence:
- Jog for 30 seconds.
- Run at your normal training pace for 20 seconds.
- Sprint for 10 seconds.
- Repeat: Immediately repeat the cycle four more times.
- Total time: This continuous cycle of five repeats will produce one five-minute repeat.
Benefits of the 30/20/10 Workout
This workout structure can lead to several benefits:
- Improved Cardiovascular Health: The varying intensities challenge your heart and lungs.
- Increased Endurance: Repeated cycles build stamina and improve your ability to sustain effort.
- Time Efficiency: Provides a high-intensity workout in a relatively short period.
