10-20-30…Will It Make A Difference In Your Fitness?


I ran across this article on a study completed in Denmark, regarding interval training and sticking with an interval program for the long term. Unless you are getting ready to run a marathon or some other fitness accomplishment, most of us do not think about pushing ourselves to an intense limit.

This study showed if you can incorporate an interval training in place of one of your sessions a week, there are major benefits to be experienced. The best part is holding that intensity for short bouts of time, meaning 10 seconds (not 4 minutes, as many interval workouts are structured) at a time! That’s it!

The study definitely sparked my interest in gaining better fitness from just 10 seconds at a time.

What are the benefits?

According to the article, improved health, lower blood pressure and perhaps, logging faster times when jogging, et al.

How do you do it? (excerpt from the article)

Warm up with an easy jog (or pedaling or rowing), then ease into the intervals. The 30-second portion should feel relaxed; the next 20 seconds moderately hard; and the final 10 seconds a full gallop. “The aim is to cover as much distance as possible in those 10 seconds.” 

Do five of the 10-20-30 intervals in a row without pause, then rest for two minutes by standing or very slowly walking about. Repeat the five consecutive intervals one more time, cool down, and you are done. The whole session, minus warm-up and cool-down, will have lasted 12 minutes.

If you are already in fine shape, add another set of the five uninterrupted intervals.

Rest the next day, he said, or very lightly exercise; don’t do two of the intense interval sessions in a row.

Interested in learning more? Please feel free to email me and find out how I can help you with your fitness needs.