New Workout—The 30-20-10—Produces Impressive Results (2024)

FAQs

What is the 30 20 10 training workout? ›

Do a short warm-up then 30 seconds of jogging, 20 seconds of running at a regular training pace, and 10 seconds at an all-out sprint, four times in a row continuously. Follow that 5:00-minute routine with a 2:00-minute jog and then repeat the cycle two more times.

One popular SIT protocol is the 30-20-10 method. In this approach, an individual performs a 30-second effort, followed by a 20-second effort at a higher intensity, and finally a maximum effort of 10 seconds.

For a 7-wk intervention period the 10-20-30 replaced all training sessions with 10-20-30 training consisting of low-, moderate-, and high-speed running (<30%, <60%, and >90% of maximal intensity) for 30, 20, and 10 s, respectively, in three or four 5-min intervals interspersed by 2 min of recovery, reducing training ...

By that measure, the 12-3-30 can be a good way to ramp up the intensity of regular ol' walking, Brooks said. It may be a solid pick for people who can't do high-impact activities like running, but still want a more vigorous routine, Brooks added. Moreover, the 12-3-30 is very straightforward.

Jog for 30 seconds, run normally for 20 seconds, then sprint for 10 seconds. Continuously repeat the routine four times to equal a five-minute workout. Spend a two-minute break jogging before repeating the 30-20-10 cycle two or three more times.

Based on Ellington Darden 30-10-30 Technique. That stands for a 30-second slow negative repetition, followed immediately by 10 faster positive/negative reps (one second up, two seconds down) with controlled turnarounds, followed by a finishing 30-second negative rep.

The “4-30-10” method is a way of structuring a weekly workout plan: 4 – four strength training workouts per week. 30 – 30 grams of protein at breakfast, lunch and dinner. 10 – ten thousand steps per day (for reference, 10,000 steps is approximately five miles).

The protocol is characterized by intervals of 30 seconds of low-intensity exercise, followed by 20 seconds of moderate-intensity exercise, and ending with 10 seconds of high-intensity exercise, repeated in cycles.

JogRunSprint is a new and exciting app based on the popular running concept "10-20-30" developed by professor Jens Bangsbo and Thomas Gunnarson from the university of Copenhagen (http://www.ncbi.nlm.nih.gov/pubmed/22556401). Experience incredible results in just 3-4 weeks of running with JogRunSprint...

THREE WORKOUTS IN ONE SESSION

The 20/20/20 class is designed to give you the ultimate challenge and total body workout. Sweat through 20 minutes of cardio, 20 minutes of strength training, and 20 minutes of stretching and core work.

What is the 5 10 20 method? ›

Years ago I developed a rep scheme for super sets known as the 5/10/20 method. In it's simplest form, this is a 3 exercise superset for a single muscle group where you do 5 reps of the first exercise, 10 of the second, then finish up with 20 reps on the final exercise.

Ultimately, Burrows says, “There is evidence to suggest that the 30-30-30 method will work, but what truly works for someone is a method that is achievable consistently over the long term.”

The 12-3-30 workout was made popular by Lauren Giraldo, a lifestyle social media influencer. The idea is to walk on a treadmill that is set to an incline of 12.0, at a speed of 3.0 mile per hour, for 30 minutes. She credits her 30 pound weight loss to doing this workout five times per week.

Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.

In fact, it states that: 70% of learning happens through on-the-job experience. 20% of learning happens socially through colleagues and friends. And 10% of learning happens via formal training experiences.

It requires a treadmill that can be set to an incline of 12 and speeds of at least 3 miles per hour. To perform the workout, start with a five to 10 minute warm-up of walking at a leisurely pace on a small incline of less than three. Next, participants walk at a pace of 3 miles per hour for 30 minutes.