Motivating yourself to work out is tough, but what if there was a training method that only took 12 minutes of your day and could deliver impressive results? We’ve got good news…
In a recent study out of Denmark, researchers discovered new findings when it comes to one of the most effective high intensive interval workouts, 10-20-30 training. The method, which can be applied to any form of cardio (running, biking, rowing), involves going at a comfortable pace for 30 seconds, then increasing your speed for the next 20 seconds and then giving it your all for the final 10 seconds. When time is up, you repeat the circuit again four more times. At the end of the five minutes, you allow your heart rate to recover by simply stopping completely or walking slowly for two minutes. Then, you repeat the five minute circuit one more time, bringing you to a total workout time of 12 minutes.
Researchers tested the training method on 132 runners by having them switch their normal routine for 10-20-30 twice a week for eight weeks and comparing the results to a control group of 28 runners who kept their normal workout routines. Each runner also ran a 5K at the start of the study to see how their times would improve. At the end of the eight weeks, the only downside for the test group was a decrease in weekly mileages. The positives? Most had lower blood pressure, decreased their 5K times by an average of 38 seconds and stuck with the 10-20-30 method.
In conclusion: 12 minutes a day may be all you need to increase your speed in the long run.