10-20-30 INDOOR RUNNING Interval Training for Speed + Endurance | 15 Minute WALK, JOG + RUN Workout

One of my favorite things about being on YouTube is how collaborative the training process has become with my viewers.  I get comments and messages all the time, suggesting specific styles of workouts, or asking me to use a certain piece of equipment.  And almost every time – if it’s within my capability, of course – I’m happy to take on something new and give my Killer Bs what they want, exercise-wise.

Case in point, this terrific new running workout, using a 10-20-30 protocol, which was suggested by my girl Amy in the Killer B Hive.  I hadn’t heard of this type of training before, but when I read up on it, I knew I wanted to give it a try.

Here’s what it looks like:  Using an interval timer, you do a cardio-type exercise at low intensity or low speed for 30 seconds, then at moderate intensity or speed for 20 seconds, then at high speed or intensity for just ten seconds.  Then you repeat that sequence – without rest! – ten times.

This style of training has all the heart-pounding, fat-burning, metabolism-boosting goodness of a HIIT workout, but in a shorter amount of time and with a really different feel to it.  And according to an article in Runner’s World, this type of training can really increase your running performance, too, so you know I was all over that!

Personally, I loved how quickly this workout went and I really enjoyed the challenge of it.  It was tough without being brutal, and I can definitely see my way to trying this again in the future with different types of exercises.

You can follow along in real time with the full-length video below, or feel free to set this up on your own easily.  The only equipment you need is an interval timer.  This very BEGINNER-FRIENDLY workout includes a short warm up and a quick cool down, too.

10-20-30 Indoor Running Interval Workout Breakdown - Get faster and stronger with this bodyweight cardio home workout from Pahla B Fitness

10-20-30 INDOOR RUNNING Interval Training for Speed + Endurance | 15 Minute WALK, JOG + RUN Workout

Set your timer for intervals of 30 seconds, 20 seconds, and 10 seconds (in that order).

Warm Up:  Approximately one minute each of Shadow Boxing, Walking with Arm Circles and Crossers, and High Knees.

Main Workout:  30 seconds of Walking + 20 seconds of Jogging + 10 seconds of Running (no rest), repeat 10x.

Cool Down:  Approximately one minute of gentle walking, followed by some light stretching of your calves and quads/hip flexors.

Having trouble seeing the video below?  Click here to watch it on YouTube:  https://youtu.be/X_8XWtZw2iY


I hope you enjoy this workout as much as I did!  And if you have any styles or types of workouts you’d like to see me post, please let me know!  I love to hear from you and I’m always happy to try something new.  🙂

Don’t forget to post your #MarathonMarch photos on the Pahla B Fitness Facebook page or in the Killer B Hive!

Love Pahla




P.S.  The story behind this workout’s thumbnail:  This is one of my favorite finish line photos of all time!  I had just completed my first 50-mile race, something I wasn’t entirely sure I could do, but I did!  I’ve finished one more since then, and have plans for another in the very near future.  I actually really enjoy the 50 mile distance, because there’s no trying to be speedy when you’re running for that long.  It’s all about endurance, perseverance, and enjoying the buffet at the aid stations!  🙂  If you’re so inclined, you can read about this race on my personal running blog here.

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