• Alternating your speeds helps you burn calories and build muscle.
  • Try eating on a saucer-sized plate instead of a large plate to help reduce your portions.
Step up your 10-20-30 cardio workout routine.

The Best Time of Day to Workout

I have been asked this question at many different points of my career. I have met clients as early at 6am to train at the “best time of day” and I have also met clients as late as 9pm for the same reason. Over the years, there have been many different studies to suggest the best time of day for a workout routine, but none have been conclusive.

My best answer: it depends.

First and foremost, you have to exercise at the time that is the most convenient for you. If you set your schedule to exercise in the morning for “benefit,” but you just are not a morning person, then you are setting yourself up for failure. If you schedule your workout routine for the afternoon, but you are too busy with your other responsibilities, it will be difficult. So advice #1: Workout when it is most convenient for you!

Next, there is some research that states that you can lose up to 20% more body fat if you exercise on an empty stomach in the morning before breakfast. Additionally, researchers also noted that there was no increase in calorie consumption during the day to make up for calories burned in the morning workout. Advice #2: If you can workout in the morning before breakfast, do it!

Finally, working out in the afternoon also has its benefits. Afternoon workouts help you:

  • Relieve stress after work
  • Increase your afternoon/evening energy
  • May be more intense than morning workouts because your body temperature is the highest, which makes your brain more alert and muscles more flexible

So, working out later in the day also has its benefits. Advice #3: You may have a more intense workout in the afternoon/evening than in the morning. 

Now you see that it probably really doesn’t matter. Just stick with your workout schedule and the positive changes that you are striving for will come!

Now it’s time to get sweaty with the 10-20-30 Workout Routine!

In case your forgot:

How to Perform a 10-20-30 Cardio Workout Routine

You can’t get much simpler than this workout. You run at a low, comfortable pace for 30 seconds, run at a moderate pace for 20 seconds then sprint for 10 seconds. Do this circuit 5 times, and then rest for 2 minutes. Workout for a total of 20-30 minutes and you are done!

Don’t have a stopwatch? Just use driveways. Run 3 driveways at a low pace, 2 at a moderate pace and sprint to the next driveway. Again, that simple.

Let’s look at it this way:

  1. Run at a comfortable pace for 30 seconds, or for 3 driveways
  2. Speed up and run at a faster, moderate pace for 20 seconds, or 2 driveways
  3. Sprint for 10 seconds, or from one driveway to the next

Not only is 10-20-30 running effective for your health, it is also fun to do. It breaks up the monotony of running at the same pace for 30 minutes. Try this workout an I guarantee that you will feel as beat as your normal constant pace run. The difference — you will get more benefit.

Don’t waste another day of running without a purpose. 10-20-30 running is the key to getting in the aerobic shape that you are looking for.