Ever heard of the 10-20-30 workout? The training protocol refers to a specific interval format: run, bike row, etc. at a gentle pace for 30 seconds (low), accelerate for 20 seconds (medium) then push it for an all-out, 10-second sprint (high). Then repeat the set all over again. (Yes, the numbers are flip-flopped, but we didn’t create the name, so let’s roll with it.) This easy-to-follow program has been shown to help improve runners’ speed while being deemed more enjoyable.
Although the study isn’t new, everyone is talking about it again. And the bottom line is that going all out for 10 seconds is totally doable—and it delivers the results you’re looking for.
Want to give this sequence a go? We tapped Luke Lombardo, senior coach at Mile High Run Club in New York City, for an eight-minute 10-20-30 style treadmill workout (plus a warm-up and cool-down). “It is the perfect way to boost your metabolism and burn fat, while having fun at the same time,” he says. Plus, on a summer weekend, we know you want a workout that delivers results without being a time-suck.
Incline: Keep the treadmill at a 1.0 incline throughout the entire workout.
Warm-Up: Start with a 5-minute easy jog at a pace where you can hold a conversation.
Perform 4 Rounds Of:
- 30 seconds of a light jog (4-6 mph)
- 20 seconds of a fast, but controlled run (7-9 mph, think 10K race pace, or a speed in which you could only say a few words)
- 10 seconds of an all-out sprint (10-12 mph, think you’re seconds from the finish line)
- Recover for 1 minute (you can choose either a fast walk or light jog)
Cooldown: End with a 5-minute jog at a pace where you can hold a conversation.