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Interval Training – 20/20/20 Workout

Tabata training is a very popular type of interval training these days, but 20 seconds on, 10 seconds off isn’t the only type of interval training you should be doing.

While a work to rest ratio of 2 to 1 is great, you could make that 2 to 1 interval, 40 seconds of work, 20 seconds of rest.

You can also do a 1 to 1 interval of 30 seconds of work, to 30 seconds of rest.

Or a 1 to 2 interval of 20 seconds of work to 40 seconds of rest.

Really the options are endless – it all really depends on what energy system you want to work and what you want to get out of your interval training.

For instance, endurance will require longer work intervals while power will require shorter work intervals with longer intervals of rest.

Whatever you want to accomplish, there is an interval for that.

Below is one of our favorite interval workouts – The 20/20/20 Metabolic Workout!

20/20/20 Metabolic Workout


Roll out and stretch from head to toe.


Complete 5 rounds of each circuit. Rest 1-2 minutes between circuits.

20 seconds Burpee Sit Thrus
20 seconds Heavy Bag Carry
20 seconds Rest

20 seconds Slam Bag Shouldering
20 seconds Plank Wipers (or a simple plank hold variation like the slam bag one shown above)
20 seconds Rest

20 seconds Tsunamis
20 seconds Lateral Shuffle
20 seconds Rest

20 seconds Dot Drill
20 seconds Snow Angels
20 seconds Rest

20 seconds Rower
20 seconds Dip Hold with Leg Raises
20 seconds Rest

Walk around and let your heart rate come down. Roll out and stretch from head to toe.

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