30 20 10s HIIT Running Workout also Gets You in Shape FAST

When I’m trying to bust through that dreaded out-of-shape phase, I also (See my incline and intervals post for other workouts that help you get in shape faster) do 30-20-10s. That stands for 30 sec normal speed-20 sec fast-10 sec at peak speed.

It’s the same premise as intervals. And it works your heart real good (I think) under the same premise. But it’s more levels. The big thing about this workout is aside from helping you get fit faster–it’ll help you run faster! Serious. It has helped me get personal records and also increase my endurance.

Here’s how it works:

I’ll go backwards in the description (and sometimes I do run it in backwards order and do 10-20-30). The 10 seconds is supposed to be literally the fastest speed you can possibly do. Like, the speed you can barely get to in the first place. A speed so fast you’re nearly falling off the treadmill. It’s only for 10 sec, so the thought is, you can do ANYTHING for just 10 seconds. And I find that’s true.

The 20 seconds is your fast speed. The high part of your low-high intervals. A fast clip. It’s a challenge, but not the TOP speed you can go. I try to split the difference between the speed of my 30s and my top, top speed that I do on the 10s.

30 seconds is faster than comfort pace. It’s not your warm up pace, but not too far above it.

Some hardcore people just do the 30-20-10s and repeat 30-20-10s for the time/distance of their workout. I like to put a slow rest period after that 10 sec. So I do 45 Sec to 60 sec of warm up or slower depending on my fitness level at the time.

And as with regular intervals, you can change the rest period, and all 3 speeds. Which I do. I try to shorten/eliminate the rest, and I try to push that top speed up. Which will happen naturally as you practice and get in better shape. The 10 sec should ALWAYS be your very fastest speed that you can barely do.

An example workout with speeds:

30 sec at 7 (my warm up speed is 6)

20 sec at 8.3 (to kind make a halfway point between my 30 and 10)

10 sec at 9.5 on the treadmill

45 sec of rest at 5.5 (more time or slower if I’m out of shape, less time, faster speed, or eliminate the rest when I’m in good condition).

Again, this example is for when I’m in good condition. Right now, while I’m dealing with coldness/holiday out of shape I would do:

10 sec at 8 or 8.5 (depending how cold it is in my house–DON’T pull a muscle, in cold go slower!)

20 sec at 7

30 sec at 6

rest at 5 for 1 min

Good luck, I hope the 30-20-10s help you as they have helped me.

P.S. per the usual, consult experts if you have health conditions.

Intervals are a FAST Way to Get in Shape

Along with running on an incline, interval workouts are one of the fastest ways to get in shape.

The nice thing about them, is you can customize your workout. YOU decide:

how many levels you will have (2: fast slow or a few different speeds?)

how long of a rest period

how long of an intense period

how long you go (a certain distance or a certain time or after completing a number of the sets)

And depending on your fitness level you can change any of these variables. It’s also a great boredom or plateau-buster for this reason.

The point of intervals is to push yourself. But then you get a built in rest. And you do it over and over to make your heart stronger. Probably other stuff shapes up too, but I never said I was an expert on human physiology 🙂

I’ll give you an example of a slow out-of-shape beginner workout I am currently doing (I’m kinda outta shape from cold and holiday season slow runs) and my workout from summer when I’m in peak condition so you can get the hang of building your own routine:

I warm up until I have to take my coat off (it’s 55F and I’m acclimated to 90F). My muscles aren’t tight, my breathing is just at the point I have to open my mouth.

I have been running at 8 (7 on extra cold days b/c pulling a muscle is NOT worth it, and takes like a year to recover from) on the treadmill for 20 sec.

Then I rest for a full minute. And this is extra long of a rest time. And as I regain my endurance, I will shorten it. My rest speed is 5.5 right now. This is also low.

I repeat this 20s @8 to 60s @ 5.5 until I’ve finished a mile.

In summer, I’m pushing to better my personal records all the time. It’s very toasty in my house so I’m not very afraid of pulling tight muscles.

I’m the worst and have very little patience for a big warm up. I maybe go 6m (1 length of a track) then start. I think trainers recommend like a half mile to warm up, so listen to experts on that, probably,

For the intense bursts I do 30 sec at a speed of 9.

I rest at 6.5 speed for 30 sec.

I try to keep these intervals pretty even, and I go until for 1 mile.

I could also go by distance, and I liked that when I ran more on a track (vs my treadmill).

I would sprint the straights and jog the corners.

Or I would sprint a lap and jog a lap.

You really can do anything with it. And for some reason getting your heart rate up, letting it rest, getting it up, in succession really helps get my speed up and endurance better. And it seems to work faster to get through that out of shape phase. Have fun making your own intervals workout!

The out of shape phase

I suspect some people never push past this 7-10 day horrible feeling. When you get off the couch and just start running/lifting weights/fasting/drinking water/*insert uncomfortable habit here*

When you first start, running feels horrible. You are really tired and out of breath, you get sore all over, and your feet hurt. It super-sucks. You feel like even the shortest distance is so long, and you’re sweating like a maniac. And running after that–on top of the prior day’s soreness… It’s actually awful.

Lifting weights. At first even the 5lb feel so heavy. You have to be cheat-y on the reps, either skipping some or half-assing the form. Your arms wanna float to the ceiling when you’re done. Your muscles tremor, and even lifting a coffee cup is taxing for your arm. Every. Step. Hurts. The shaking and weakness. And the days after that are nearly impossible!

Skipping that 1st meal plain sucks. You feel weak and headachy. Your mind is preoccupied with food, and every fast food commercial and Taco Bell ad on Spotify is a personal affront designed to torture you. You daydream of burgers and dips and cake… You feel pale and horrible. Light-headed and shaky. Your stomach won’t shut up! Water makes it worse. The hours go by ever so slowly…

You try to drink more water. But it makes you feel full, and maybe like you’ll throw up. You drink and the water doesn’t taste good. It’s plain, it’s boring. You’re overly full. You are not at all thirsty. And you’re peeing every 2 min. Like, your boss is giving you the side-eye b/c you’re going to the dirty, public bathroom so much. You are only halfway to your water goal, and feel discouraged and like you may explode.

I get it. I’ve been there. All of these things are everything I’ve felt, and they are the worst. But do you know what’s even worse? The guilt, regret, failure of quitting before the 2 week mark. You never get into a groove and feel the benefits of what you’re trying to do. I promise it gets better by the 7-10th day. If you just stick with it!!! I am NOT miss fitness. I am actually very lazy, and love watching TV and snuggling with kitties. But b/c I finally stuck with these things, I can feel a difference between that ugly out-of-shape phase and maintenance.

It never feels amazing, I’m not going to lie to you, and I’m not one of those insane people who like fasting or running–that shit is crazy (or lies). But I promise, promise, promise all of those things suck a lot less when you’re a little used to them. And what IS awesome is the the long-term benefits and sense of accomplishment from following through all those things.

The running stops being owie. Your cardiovascular, muscles, and feet DO get used to it, and every sec doesn’t feel like an eternity. Running is good cardio so my heart and lungs are strong. My legs are also toned. I feel good when I reach speed or distance goals. And I always, always feel like I did at least 1 productive thing when I run. Even if that’s the only thing I did that day!

Lifting weights adds years to your life. It also makes you look good in a tank top–and who doesn’t enjoy that? Incorporating strength allows you to do more in your daily life. Carry that heavy cat litter, no problem. Lift that railroad tie in the yard like a beast. Be tough and independent. And you do end up being able to do every rep with good form, and even increasing weight! And most times I’m maybe a little sore like I worked, but not sore to walk and sit and roll over in my sleep anymore.

Fasting cuts down those calories without going without your favorite foods. You don’t have to give up all carbs or stop drinking your wine. Fasting makes your mind more focused. It helps me lose weight more than any of the daily exercise I do (unfortunately). And that meal that breaks your fast? Tastes so damn good! I had a few times that it was a breeze too. Play with the times you start and stop, as changing from a dinner-dinner fast over to 10 AM lunch (anywhere in that 2 hr range) zone for 24 hours made a HUGE difference.

And finally, drinking water helps you feel more energized, makes your skin look younger and softer, eases digestion, gives your hair a sleeker look, helps you fight heat, keeps your salt in check, so many benefits I can’t list them all here. And you stop peeing every fucking minute when you drink a lot and your body gets used to it.

So please, any resolutions you made: Stick to them for at least 2 weeks, and it does get easier and less sucky.