10-20-30 High Intensity Interval Training: An Efficient HIIT Workout

What is 10-20-30 High Intensity Interval Training?

10-20-30 HIIT is a type of interval training that alternates bursts of high intensity exercise with periods of rest. It gets its name from the timing of its intervals. You do 10 seconds of hard work, followed by 20 seconds of easier work, then 30 seconds of rest. This cycle then repeats for a set amount of time.

The Benefits of 10-20-30 HIIT

Studies show that 10-20-30 training offers many of the same benefits as longer HIIT workouts, but in shorter total time. It can:

Burn more fat and calories in less time
Build aerobic fitness
Improve heart health
Support sustainable weight loss

The short intervals and recovery periods also make the workout more accessible for beginners compared to longer HIIT formats.

How to Do 10-20-30 HIIT

To do 10-20-30 HIIT:

Warm up for 5-10 minutes.
Do 10 seconds of intense exercise like sprints, burpees, or jumping jacks.
Follow with 20 seconds of easier exercise like jogging in place.
Then take 30 seconds to fully recover. Walk in place or stand still.
Repeat the 10-20-30 cycle for a set time, usually 20-30 minutes.
Cool down for 5-10 minutes.

You can adapt almost any cardio exercise into a 10-20-30 workout. Mix up moves each interval to keep it interesting and train different muscles.

Sample 10-20-30 HIIT Workouts

Here are two sample 10-20-30 interval training sessions you can try:

Beginner Workout

10 seconds high knees
20 seconds march in place
30 seconds recovery

Repeat for 20 minutes total

Advanced Workout

10 seconds burpees
20 seconds jog in place
30 seconds recovery

Repeat for 30 minutes total

FAQ

Is 10-20-30 HIIT good for weight loss?

Yes, the high intensity intervals in 10-20-30 HIIT can boost your metabolism and burn more calories per session compared to steady state cardio. This can support sustainable fat loss over time.

How often should you do 10-20-30 workouts?

For beginners, aim for 2-3 10-20-30 workouts per week. Rest days are important to prevent overtraining. More advanced exercisers can do them 4-5 times per week.

What equipment do you need for 10-20-30 training?

No equipment is necessary. You can do 10-20-30 workouts at home or outdoors using just bodyweight exercises. Adding a jump rope can help make cardio intervals more challenging.

Is 10-20-30 HIIT safe?

As with any HIIT workout, 10-20-30 training is intense. Make sure you warm up properly and listen to your body. Modify moves as needed and stop if you feel pain or dizziness.

Who should not do 10-20-30 HIIT?

People with certain health conditions like heart disease, high blood pressure, joint injuries, and pregnancy may need to avoid intense interval training. Consult a doctor before starting any new workout program.