Exercise: The 10-20-30 routine packs the same punch as a long workout

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If your ideal workout is short and sweet, try the 10-20-30 routine. This unique interval training routine consists of 30 seconds at an easy pace, 20 seconds at a moderate pace and 10 seconds total. Repeat each five-minute interval and each five-minute block two to four times, resting one to four minutes between each block. another. The total exercise time is 10 to 20 minutes depending on how often the five minute block is repeated.

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What kind of results can you expect from 20 minutes spent alternating between three different exercise intensities? When it comes to health and fitness benefits, the 10-20-30 workout not only rivals regular exercise, it does it in less time, according to a review in the European Journal of Sports Science.

“The 10-20-30 training is a new form of training, which has many advantages over moderate aerobic training and is a time-effective way to improve performance and health even in trained individuals,” the review authors said. from the Department of Nutrition, Exercise and Sports at the University of Copenhagen.

How does a 20 minute workout compare to two or three times longer? The difference may be based on frequent bursts of high-intensity exercise. Pushing your body’s limits to its maximum, even if it’s for seconds rather than minutes, raises the heart rate to a level not usually reached during sustained exercise.

How hard do you need to work? One of the first studies of the 10-20-30 workout was done with runners who raised their heart rate to 90 percent of their maximum effort during a 10-second sprint. well, that works out to 50 seconds at maximum intensity during each five minute block. However, in practice, the heart rate remains elevated as the exerciser transitions into the easy phase, which causes the heart to overwork for about two minutes of each block. five minutes. That’s enough effort to reap all the health and fitness benefits of a vigorous workout in half the time.

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The original study involved 12 male and six female runners aged 22-44 who ran 30 miles per week. At the request of the researchers, they left their regular routine for 10-20-30 exercises performed three times a week. Starting with three five-minute blocks for the first four weeks, a five-minute block was added for the last four weeks of the study. After eight weeks, the runners had improved their aerobic fitness (VO2 max) by four percent despite cutting their training in half (13 km in the first weeks and 16 km in the last weeks) . Similar results were reported in a group of older runners (age 49) and cyclists who increased their VO2 by eight percent and performance by 17 percent after six weeks of exercise. when 10-20-30.

It’s not just athletics that have improved. Other studies have reported a drop in blood pressure and body fat and increased muscle mass. The results were not just healthy exercises. Type 2 diabetes, hypertension patients and people with asthma also found health and physical benefits from the 10-20-30 exercise.

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If this all seems too good to be true, remember that to achieve the results reported in the studies you need to spend 10 seconds every minute with maximum effort. Participants in many studies reached 90 percent of their maximum heart rate (220 beats per minute minus your age) during that short but intense workout. There are data that suggest that the results are the same at 80 percent of maximum heart rate, but that doesn’t change the fact that you need to spend 10 seconds giving it your all if you want to do 10- 20-30 effective exercises.

If that level of power is scary, remember that adherence to the study was high, about 80 percent adhere to the program. It’s interesting considering that many of the participants were considered “untrained.” Make sure your flexibility is easy and your moderate strength is manageable. It’s also helpful to download a timer app to your phone and set it to ring at the end of each power-up session so you’re not constantly looking at your phone during exercise.

If you’re not confident in your ability to do four five-minute blocks, start with two and work up to four. Don’t make the mistake of thinking that if four blocks of five minutes work, five or six will give even more impressive results. The more fatigued you are, the less likely you are to generate peak power, which reduces the effectiveness of the exercise, and makes your extra effort for naught. Furthermore, one of the best aspects of interval training is its flexibility. Big results in little time are one of the compelling reasons to try the 10-20-30 workout.

That doesn’t mean that all steady state exercise needs to be replaced with interval training. But adding 10-20-30 exercises to your regular workout routine will provide variety and a noticeable boost in fitness and performance. Not a bad return for a 20 minute sweat.

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