search tips advanced search
site search by freefind

The 40/30/20 Workout

This workout can be performed on an exercise bike, a bike outdoors, on an elliptical, on a treadmill, or running outdoors.

Let's Get Some Definitions Straight.

The warm-up should be easy enough that you could comfortably talk during it. Exertion scale: about 4 out of 10.

The sprint should be hard enough that you feel like it's gonna kill you. Exertion scale: about 9 out of 10.

The active recovery should be slow enough that you can regain your breath before the next sprint. Exertion scale: about 3 out of 10.

The Workout.

min. 0:00 - 5:00  warm-up

min. 5:00 - 5:40  sprint

min. 5:40 - 7:00  active recovery

min. 7:00 - 7:40  sprint

min. 7:40 - 9:00  active recovery

min. 9:00 - 9:30  sprint

min. 9:30 - 11:00  active recovery

min. 11:00 - 11:30  sprint

min. 11:30 - 13:00  active recovery

min. 13:00 - 13:20  sprint

min. 13:20 - 15:00  active recovery

min. 15:00 - 15:20  sprint

min. 15:20 - 17:00  active recovery

min. 17:00 - 20:00  cooldown

This workout will boost your endurance and provide a fat-burning interval stimulus. It's also low-impact in case you're dealing with creaky joints or you just need a day that's gentler on impact. Because the intervals get shorter as the workout progresses, you  will be motivated to push hard.

Have fun!

You might also like these pages.

  • Interval Walking Workout Ramps Up the Intensity Without the Impact

    This interval walking workout ramps up the intensity of your cardio without using impact. Learn how to increase the fat burning of your walking workout.

  • Indoor Bike Endurance Workout

    Check out this indoor bike endurance workout to help get you though the winter and ready to bike outdoors again in the spring!

  • Winter Cardio Indoor Options

    Winter cardio indoor options help your fitness stay hot even while the weather is cold. There are two new options here for you to play with.

  • Home Elliptical Machine

    Shopping for a home elliptical machine? There are certain things you need to look for. Don't be left in the dark: read our Home Elliptical Machine Guide.

  • Elliptical Versus Treadmill

    Should I get an elliptical or a treadmill for a piece of home cardio equipment? Elliptical vs treadmill is a common question when looking at home equipment.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

Skip the the workout.

Home Bodies YouTube Channel

New Book: Change Your Weighs

Recent Articles

  1. Home Workout Upper Body Exercises

    Jun 30, 20 10:08 AM

    Here are some videos of home workout upper body exercises performed by Home Bodies clients.

    Read More

  2. More Alcohol, More Hunger

    Jun 30, 20 12:00 AM

    The part of the brain responsible for eating - the hypothalamus - is directly affected by alcohol. The alcohol activates hypothalamus neurons called AgRP to increase appetite, decrease metabolism and…

    Read More

  3. Home Bodies 30 minute sessions

    Jun 16, 20 08:35 AM

    Home Bodies 30 minute sessions make it more achieveable than ever to fit fitness into your life. Home Bodies can provide you with a great workout in a jiffy.

    Read More