High-intensity interval training is one of the best ways to get into tip-top shape. In fact, the idea of short periods of hard work followed by periods of rest is so well-established as a great way to exercise that it’s basically the core of CrossFit and Navy SEAL training. 

High-intensity interval training is one of the best ways to get into tip-top shape. In fact, the idea of short periods of hard work followed by periods of rest is so well-established as a great way to exercise that it’s basically the core of CrossFit and Navy SEAL training.

The only real problem with interval-training workouts is that it is a sucky, grueling and really unpleasant way to work out. Which, again, is why it’s basically at the core of both CrossFit and Navy SEAL training.

That’s where 10-20-30 training comes in, a style of exercising developed by Dr. Jens Bangsbo, a professor of physiology at the University of Copenhagen in Denmark, which was recently highlighted by the New York Times.

The 9 principles of the workout are extremely simple:

1. Choose an aerobic exercise like running, biking, rowing, or even using an elliptical. For this example, we’ll focus on running.

2. Start out with 30 seconds of gentle, easy jogging. This section should not be taxing at all. Imagine an amount of effort somewhere between full-on resting and warming up for a jog. That’s the amount of effort you should be using here.

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