As much as we love grilled salmon served on a bed of brown rice, we wouldn’t want to eat it every day. Same goes for the regular fare of our running route menu. It’s nice to switch things up once in a while. That’s particularly true this week when New England streets and sidewalks are covered in snow and we are relegated to the basement treadmill. As an antidote to the ordinary, this trending workout offers a quick solution. The 10-20-30 method is a simple interval protocol: 30 seconds at an easy pace, 20 seconds at a moderate run, and 10 seconds of all-out sprinting – repeated for as many cycles as you’d like. According to: “Why Your Steady-State Cardio Isn’t Working (And What to Do Instead)” from MindBodyGreen, this alternating intensity pattern stimulates both cardiovascular and muscular adaptations, improving VO2 max and facilitating blood sugar management in the process. A typical session might include 5 to 8 cycles, and one or two of these per week could be enough to shake up a stale routine. You can even apply the same 10-20-30 structure to just about any cardio exercise, including jump rope. In “I did 1000 skips a day for 30 days – here’s how my mind and body actually changed,” fitness enthusiast Emilie documented a month-long skipping challenge and found it delivered a full-body workout, improving her cardiorespiratory fitness, agility, coordination, and even her mental focus. For runners specifically, those benefits translate well – better footwork and timing are always welcome on the road or trail. If you try skipping, Emilie suggests starting with manageable sets rather than going straight to high rep counts, and wearing supportive shoes on a forgiving surface to protect your joints.

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