January 20, 2013

10- 20- 30 to Impressive Results

If you want to get fitter, faster or slimmer, then interval training is the way to go: There is no right or wrong way to do interval training.  Almost any formula of high intensity intervals alternating with intervals of low intensity will increase your fitness level in a shorter amount of time than steady state training.  (See post: for more on high intensity training). One easy to follow formula is the 10-20-30 plan.  You can do this with any type of aerobic training. 
Go as fast as you can for 10 seconds, (sprint, walk or pedal your hardest), decrease to a moderate speed for 20 seconds, then maintain an easy pace for 30 seconds.  Do this for about 5 minutes, rest with a very easy pace for 2 minutes, and then repeat 3-4 more times.Cool down and you are done! 
Try this 2-3 times a week (but not 2 days in a row), and you will see your speed and fitness level increase while your workout time decreases.

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