30-20-10 Walk, Run, or Bike series, 30 minutes
Indoor OR Outdoor
You can download the Spotify playlist and do the timing on your own (You’ll need a watch with a timer function, or if you want you can download the app Seconds and create a 30-20-10 timer.)
OR click the play button below for the playlist and me sounding like a dork counting off the rounds:
You can do this on any cardio equipment indoors, or walk or run outdoors.
Warm up with a brisk walk, slow jog, or brisk pedal for 10 minutes
Walk, run, or bike slow for 30 seconds
Walk, run, or bike slow at a moderate pace for 20 seconds
Walk, run, or bike slow as fast as you can for 10 seconds
Repeat 4 more times
5 minute break, walking/biking briskly
Repeat 5 more times
Cool down with a 10 minute brisk walk/pedal.
Don’t forget to stretch!