The 10-20-30 cardio interval running workout routine is one of the most intelligent ways to work your heart, lungs and burn calories. As you know, I am priming you to learn the absolute benefit of interval high-intensity interval training (HIIT), which is backed by excellent research.
As I mentioned in previous cardio workouts, there is no need to “just go for a jog” anymore! If you want to jog and you like it, cool. But you should still incorporate these high-intensity type cardio workouts that I am teaching you throughout this 30-Day Beginner Fitness Challenge.
If you adapt these methods, you will soon find that you are way ahead of the fitness game. Not only that, you will save time and have better results than your counterparts who are legitimately giving a good effort, but just aren’t getting the same great results that you are. HIIT is the best discovery, arguably in the history of fitness.
Let’s get to today’s 10-20-30 cardio workout routine.
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:
- Run at a comfortable pace for 30 seconds, or for 3 driveways
- Speed up and run at a faster, moderate pace for 20 seconds, or 2 driveways
- 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.
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