
If you’ve ever felt like workouts take too much time, or they’re so intense that they’re just not sustainable, I’m excited to share about the 10-20-30 method—it’s backed by research, super effective, and actually doable.
See, this approach flips the script on traditional interval training. It’s all about getting maximum results in minimal time without burning yourself out. The build-up periods give you a chance to catch your breath while still keeping your heart rate up, making it a fantastic way to get cardio in without absolutely crushing yourself. And it’s proven—for better fat loss, improved cardiovascular health, lower blood sugar, and even benefits for conditions like hypertension and asthma.
Here’s an example of how I’ve adapted it into a kettlebell workout:
Part 1: Strength and Power
Set a timer for 60-second intervals. For each exercise:
- First 30 seconds: Move at a comfortable pace.
- Next 20 seconds: Pick up the intensity and push harder.
- Final 10 seconds: Go all out, max effort.
- Move straight to the next exercise. Once you finish the round, rest for 60 seconds and repeat two more times.
- Dead Stop Kettlebell Swing
- First 30 seconds: Controlled swings with rest between each rep.
- Last 20/10 seconds: One-arm swings and/or kettlebell snatches.
- Push-Ups
- Start with standard push-ups.
- Progress to harder variations like incline, clapping, or diamond push-ups.
Part 2: Conditioning and Mobility
Same 60-second interval format: easy for 30, moderate for 20, and all-out for 10.
- Alternating Reverse Lunges
- First 30 seconds: Bodyweight lunges.
- Last 20/10 seconds: Add weight with a kettlebell.
- Single-Arm Kettlebell Rows
- Start light.
- Increase the weight for more challenge as you go.
- Jumping Jacks
- Keep it dynamic and light at first.
- Finish strong with full effort.
The 10/20/30 kettlebell method is built on solid research, it’s practical, and it gets results without beating you up. Whether your goal is to drop fat, improve mobility, or just feel better overall, it’s a great approach!
I’m working on a full 10-20-30 kettlebell program that takes these principles and turns them into a comprehensive training plan. Stay tuned—it’s coming soon!
And while I’ve got you here, I’ve also got a couple more spots open for my private, 1-to-1 “Fit Over 40” online kettlebell coaching program. This is probably the last time I’ll mention it for a bit, so if you’ve been thinking about jumping in, now’s the time. With personalized workouts, custom nutrition, and 1-to-1 support, my clients have been crushing their goals. If you’re ready to do the same, reply with “I am,” and I’ll send you the details.
Talk soon!
— Forest Vance Master of Science, Human Movement — Certified Russian Kettlebell Instructor — 200-Hour Registered Yoga Teacher (RYT-200) — Former Professional Football Player — Founder, Forest Vance Training, Inc.
PS – You can check out the research behind the 10/20/30 method here: https://pmc.ncbi.nlm.nih.gov/articles/PMC11295100/#ejsc12163-sec-0060