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10-20-30 Indoor Running Interval Training Workout

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One of my favorite things about being on YouTube is how collaborative the training process has become with my viewers. I get comments and messages all the time, suggesting specific styles of workouts, or asking me to use a certain piece of equipment. And almost every time, if it is within my capability, of course – I am happy to take on something new!

Case in point, this terrific new running workout, using a 10-20-30 protocol, which was suggested by someone in the group. I had not heard of this type of training before, but when I read up on it, I knew I wanted to give it a try.

Here is what it looks like:

Using an interval timer, you do a cardio-type exercise at low intensity or low speed for 30 seconds, then at moderate intensity or speed for 20 seconds, then at high speed or intensity for just ten seconds. Then you repeat that sequence – without rest! – ten times.

This style of training has all the heart-pounding, fat-burning, metabolism-boosting goodness of an HIIT workout, but in a shorter amount of time and with a really different feel to it. And according to an article in Runner’s World1 this type of training can really increase your running performance, too, so you know I was all over that!

Personally, I loved how quickly this workout went and I really enjoyed the challenge of it. It was tough without being brutal, and I can definitely see my way to trying this again in the future with different types of exercises.

You can follow along in real time with the full-length video below, or feel free to set this up on your own easily. The only equipment you need is an interval timer. This very beginner-friendly workout includes a short warm-up and a quick cool down, too.

10-20-30 Indoor Running Interval Training Workout

Set your timer for intervals of 30 seconds, 20 seconds, and 10 seconds (in that order).

Warm Up

Approximately one minute each of Shadow Boxing, Walking with Arm Circles and Crossers, and High Knees.

Main Workout

30 seconds of Walking + 20 seconds of Jogging + 10 seconds of Running (no rest), repeat 10x.

Cool Down

Approximately one minute of gentle walking, followed by some light stretching of your calves and quads/hip flexors.

I hope you enjoy this workout as much as I did! And if you have any styles or types of workouts you would like to see me post, please let me know! I love to hear from you and I am always happy to try something new.

References   [ + ]

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.