An 8-Minute Treadmill Workout That’s Actually Fun

SELF
by SELF
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An 8-Minute Treadmill Workout That’s Actually Fun

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 we didn’t create the name, so let’s roll with it.) This easy-to-follow program has been shown to help improve runners’ speed while being deemed more enjoyable.

Although the study isn’t new, everyone is talking about it again. And the bottom line is that going all out for 10 seconds is totally doable—and it delivers the results you’re looking for.

Want to give this sequence a go? We tapped Luke Lombardo, senior coach at Mile High Run Club in New York City, for an eight-minute 10-20-30 style treadmill workout (plus a warm-up and cool-down). “It is the perfect way to boost your metabolism and burn fat, while having fun at the same time,” he says. Plus, on a summer weekend, we know you want a workout that delivers results without being a time-suck.

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.

About the Author

SELF
SELF

SELF.com is the ultimate wellness resource and community. We recognize that wellness is as much about self-expression and self-esteem as it is about exercise and nutrition; that it’s not an all-or-nothing lifestyle; and that every person’s individual goals for healthy living are different, and that’s OK. We’re here to celebrate, motivate, support, inform and entertain you—and make you laugh, too. Join the conversation and catch the latest SELF news, recipes, advice, laughs and more on FacebookInstagram and Twitter.

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