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Fun 18 Minute Treadmill Workout

 
 
 
Ever heard of the 10-20-30 workout? The training protocol refers to a specific interval format: run, bike row, etc. at a gentle pace for 30 seconds (low), accelerate for 20 seconds (medium) then push it for an all-out, 10-second sprint (high). Then repeat the set all over again. (Yes, the numbers are flip-flopped, but I didn’t create the name, so let’s roll with it! ;)..) This easy-to-follow program can increase your speed when running, while being more enjoyable.
 
Try it out! Here’s the Workout!
 
Incline: Keep the treadmill at a 1.0 incline throughout the entire workout.
 
Warm-Up: Start with a 5-minute easy jog at a pace where you can hold a conversation.
 
Perform 4 Rounds Of:
 
  • 30 seconds of a light jog (4-6 mph)
  • 20 seconds of a fast, but controlled run (7-9 mph, think 10K race pace, or a speed in which you could only say a few words)
  • 10 seconds of an all-out sprint (10-12 mph, think you’re seconds from the finish line)
  • Recover for 1 minute (you can choose either a fast walk or light jog)
 
Cooldown: End with a 5-minute jog at a pace where you can hold a conversation.
 
Once you’ve got this down, try a Tabata which is a high intensity interval training workout or HIIT for short. We often do Tabata’s in CrossFit. HIIT training on a consistent basis can raise your basal metabolic rate (BMR) so that you’re burning more calories even when at rest. Sounds good huh? I’ll be posting my favorite Tabata workouts soon so try the exercise above and we’ll build on it from there! :)
 
As always... love much, laugh often, reach for your goals and never give up, but look fabulous while doing it all! Love, Blair :)
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