Have you heard of 10-20-30 interval training?
It’s the method we base our Tactical 10-20-30 Kettlebell Challenge around — which you can actually get for free this weekend when you order Kettlebell Isometrics. Learn more here:
-> Tactical 10-20-30 Kettlebell Method: Free 4-Week Program
The 10-20-30 interval training method is one of my favorite ways to train. It’s especially great for those of us in our 40s, 50s, 60s, and beyond — because it gives you all the benefits of interval training without destroying your joints.
Here’s how it works:
- 30 seconds at a lower intensity
- 20 seconds at a moderate intensity
- 10 seconds all-out sprint
You typically repeat the sequence 3 to 5 times in a row, take a short rest, and then go again.
It’s also backed by research to:
- Improve performance
- Lower blood pressure
- Reduce body fat
- Improve diabetes management
- Save time (it’s highly efficient)
Sample Tactical 10-20-30 KB Workout
PART 1
Set a timer for 60-second intervals.
- First 30 sec: easy pace
- Next 20 sec: moderate pace
- Last 10 sec: max effort
Move to the next exercise without rest. After the full circuit, rest 60 seconds. Repeat 3 rounds total. - H2H KB Swing → One-Arm KB Swing → KB Snatch
- Push-Ups (progress difficulty through round; e.g., incline → decline → explosive)
PART 2
Same interval setup as above.
- Alternating Reverse Lunges (BW → Add weight → Tactical Lunges)
- 1-Arm KB Rows (start light, go heavier; switch arms at 15/30/40/50/55 sec marks)
- Jumping Jacks → Jump Rope/High Knees → Double Unders (last 10 sec)
As you can see, it’s straightforward — but highly effective.
Personally, I like it because I can build up each round and really go all-out for just 10 seconds. I get way more out of that last burst than I would trying to push hard for 60 seconds straight.
If you want the entire 4-week Tactical 10-20-30 Kettlebell Program FREE, just pick up a copy of Kettlebell Isometrics at the link below:
-> Tactical 10-20-30 Kettlebell Method: Free 4-Week Program
Got questions? Hit reply and let me know.
Talk soon,
Forest