Looking for an easy, fun way to improve your heart health and fitness? Researchers at the University of Copenhagen have developed a simple do-it-yourself program called the 10-20-30. This workout only takes about 12 minutes a session and can be performed twice a week. The best part? People actually enjoy doing it, leading to a higher likelihood of sticking with it compared to other forms of exercise.
The 10-20-30 Workout Explained
First, begin with a relaxed warm-up run for about five to ten minutes. After that, perform five intervals consisting of:
- 30 seconds of relaxed running.
- 20 seconds of running fairly hard, but not excessively exhausting.
- 10 seconds of an all-out effort.
Repeat the three-part sequence five times without resting. Then, ease off and rest for a couple of minutes by walking slowly. Perform another five intervals, cool down once again, and you’re done for the day. On other days during the week, you should still do some easy exercise that you enjoy.
Proven Results
A seven-week study at the Department of Exercise and Sport Sciences at the University of Copenhagen found that runners who used this program to replace two days of other types of more time-consuming jogging lowered their time for running 1500 meters by an average of 23 seconds. Furthermore, their 5K running times were reduced by about a full minute on average.
It’s important to note that these improvements occurred even though the runners had reduced their overall weekly training times by 50 percent! With these impressive results, imagine what it could do for the average person who isn’t an experienced runner.
Great For All Fitness Levels
The 10-20-30 workout program is not only beneficial for those who have been neglecting their exercise routine; it can also provide gains for experienced runners. For example, incorporating this program can help shave substantial time off your personal best.
Even if you already consider yourself an avid exerciser, there may be times when you need a little extra motivation to get moving. If that’s the case for you, a program like the 10-20-30 can help. It requires a brief time commitment but pays off with big results.
Whether your goal is to see a decrease in that little bit of extra flesh around your middle or improve your running time, this program could be the solution you’ve been searching for.
Staying Committed to Your Workout
One of the keys to success with any exercise program is consistency. The beauty of the 10-20-30 workout is that it’s enjoyable, which means you’re more likely to stick with the program. Still, it’s essential to keep yourself accountable and commit to following through with the workout twice a week, while also participating in other physical activities that you enjoy on other days throughout the week. You could even find a workout buddy or join a running group to keep you on track.
It’s also important to remember that everyone’s fitness journey is different. You may not see the same exact results as the study participants experienced. Therefore, it’s essential to be patient and give your body time to adjust to the workout and show improvements. Keep at it and know that each session is bringing you one step closer to better health and fitness.
Final Thoughts
The 10-20-30 workout is an easy, fun way to improve your heart health and overall fitness. It encourages consistency and takes just minutes to complete. By incorporating this highly effective program into your exercise routine, you can rapidly achieve better cardiovascular health and enhanced performance. So why not give it a try and see the positive results for yourself?
