The Hottest Interval Training Program of the Year: The “10-20-30” Interval Formula

For several years, the catchphrases in fitness have been “high-intensity interval training” (HIIT) and “less is more”.

There are many “formulas” for interval training and a precise “10-20-30” or formula was discovered by the University of Copenhagen in a published a study (Gunnarsson and Bangsbo, 2012).   The researchers wanted to create a fast, easy and effective workout that exercisers would be motivated by despite their fitness level.

The regimen improved study participants run times despite cutting their workout time in half. And it reduced their blood pressure and cholesterol levels.

The study experimented with 30 second intervals and deemed them demanding so experimented with shorter intervals and found that the shorter 10 second sprint interval worked well.

This workout can be completed in 20-30 minutes. The speed represents a relative speed and not a specific speed so it is flexible enough for all fitness levels.

10-20-30 Sample Workout

Warm up for 10 minutes.

(The 10-20-30 makes more sense to me if you rename it 30-20-10).

For one minute run slowly for 30 seconds, then normally for 20 seconds then at a sprint speed for 10 seconds. Repeat 4 more minutes for a total of 5 minutes. Then walk slowly to rest for two minutes. Do for a total of 20-30 minutes.

If you aren’t used to working at this intensity start slowly.