The Ideal HIIT Formula

Goood morning! Open-mouthed smile

I’m feeling particularly refreshed this morning, probably due to a great night sleep and a freaking awesome vinyasa class last night.


It was my first time taking a power yoga class at the studio I’m going to, and I just loved the instructor. Actually, I haven’t taken a power yoga type class in months, and I had to bow out of some of the poses and just resort to child’s pose. No big deal. I don’t care what people think it was dark so people couldn’t see me. I’m really digging making yoga a regular part of my routine. I think I’d like to continue taking one zen-like class and one more intense class each week.

The rest of my day included a visit to my naturopath, where I asked if I could trade my liquid fish oil in for fish oil capsules-

IMG_9622 IMG_9623

Hooray! No more fish cocktails!

-training some clients, and working in the gym. The highlight of the latter was the door getting stuck from the inside. No one allowed to leave the gym! haha Luckily, we got it fixed in a couple of hours Winking smile

Although yoga and walking have been my exercise of choice more recently, another form of exercise I love incorporating into both my clients’ and my own workouts is high intensity interval training (HIIT.)

HIIT has been a buzzword in the fitness world for a while now, with HIIT workouts popping up all over fitness blogs from sprint workouts to tabata to high intensity cross fit workouts, but rarely do they have the exact same formula.

A recent study from the Journal of Applied Physiology claims that they have found the ideal HIIT formula – the 10:20:30 method.


The name of the method comes from the 1 minute duration of intensities – :30 low intensity, :20 at medium intensity, and :10 at high intensity.

The program is designed to be done in 3-4 blocks of 5 rounds (5 minutes) with a 2 minute recovery in between each block. This makes the workout nice and short – about 20-30 minutes, but with a high intensity volume.

The highest intensity interval is only 10 seconds, this is because, according to a researcher on the study, 30 second intervals of high intensity bouts were too taxing on the body. The researchers also believe it to be the perfect formula because of its brief, quick bouts, and that the formula could be easily adapted for elite athletes as well as moderate exercisers. In the study, the participants were able to lower systolic blood pressure, LDL cholesterol, and improved their 5k times.

disclaimer: please consult your doctor before beginning any new diet or exercise plan

10:20:30 Workout


I think I just felt my hunger kick in. Time to go scrounge up some breakfast Winking smile

Do you incorporate high intensity interval training into your workout routine?

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  1. I love this! I am a huge fan of HIIT when it comes to running simply because it keeps me more interested! Hooray for upgrading to fish oil pills :) That’s awesome!
    Danielle (@CleanFoodCreativeFitness) recently posted..Paleo in Minutes: Almost Paleo Chocolate Coffee MousseMy Profile

  2. I sure do! I use HIIT for myself and my clients all the time!

    I know you love the TRX Paige, I’d be happy to share some of my TRX HIIT workouts with you. You should also look into the TRX RIP Trainer… it is perfect for HIIT workouts and it’s functional training! My clients love it because it’s only 30 minutes, but they burn more calories than they would doing 90 minutes of steady state cardio… and anaerobic training boosts HGH production which increases BMR and caloric burn throughout the day.

  3. I do! I normally run for 2 minutes and walk fast for 1. I’m going to try this one on my next interval run. I’ve definitely noticed a difference in my speed and stamina after doing interval runs. I think their fun too!
    Sarena (The Non Dairy Queen) recently posted..Variation On A Theme or Flatbread Addiction Continued…My Profile

  4. I’m a huge fan of HIIT! I’ve actually fallen almost completely out of love with long distance because I see so much more benefits from intervals. I’ve never tried this formula thouugh, I’ll definitely be remembering it!
    Sam @ Better With Sprinkles recently posted..Ramblings: Pink Nails and Chopsticks.My Profile

  5. I haven’t been doing HIIT training for several months now thanks to my health issues and then now being pregnant, but I do LOVE it. It’s probably one of my favorite forms of exercise so I can’t wait to get back to it!
    Ashley @ My Food N Fitness Diaries recently posted..11/29: Thursday ThoughtsMy Profile

  6. LOVE this! HIIT always seems so random- a good workout, but random. 😉 I love the research behind this format!

  7. Thanks Paige for outlining HIIT. I try to add it into at least 1-2 cardio sessions a week. The outline above is awesome! And YEA for a good yoga flow & some sleep :)
    Katie @ KatieEnPursuit recently posted..Get Out of My HeadMy Profile

  8. I love HIIT… It always revs up appetite wayy up. And it’s quick and fast- always a good thing!
    Carly @ Snack Therapy recently posted..Beautiful Blogger AwardMy Profile

  9. I try to do HIIT a few times a week and I prefer the stairs. Incredible workout.
    Dawn (HealthySDLiving) recently posted..I Workouuuuuuut…On the News!My Profile

  10. Thank you so much for posting this Paige!! I keep saying that I need to scale down my workouts since my diagnosis of PCOS, but I’m struggling because I feel I’m not getting a good enough workout and I end up pushing myself too hard. You’ve explained HIIT very well and provided a great outline to follow, I can’t wait to get to the gym in the morning and give it a go!
    Christa @ Edible Balance recently posted..I’m Stuck in a Rut…My Profile

  11. I have to try a power yoga class! My naturopath only wants me doing HIIT or burst workouts. He says they are the only ones that don’t use up your hormones like long cardio workouts. I’m going to do this tomorrow!
    Brittany @ Delights and Delectables recently posted..My FirstsMy Profile


  1. […] kicked it off today with a very short 10-20-30 treadmill sprint workout. I did this one. The sprinting portion only lasted about 20 minutes, and […]

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