Why Your Steady-State Cardio Isn't Working (And What to Do Instead)

Assistant Health Editor

By Ava Durgin

Assistant Health Editor

Ava Durgin is the Assistant Health Editor at mindbodygreen. She is a recent graduate from Duke University where she received a B.A. in Global Health and Psychology. In her previous work, Ava served as the Patient Education Lead for Duke Hospital affiliated programs, focusing on combating food insecurity and childhood obesity.

I used to think that getting fitter meant 

Image by Javier Díez / Stocksy

Assistant Health Editor Mind Body Green

By Ava Durgin

February 18, 2026

I used to think that getting fitter meant logging more miles or spending more time sweating it out. The longer and harder, the better, right? 

Wrong. 

The turning point came when I realized my exhausting running routine wasn't just ineffective; it was actively draining my motivation and energy instead of building it.

Enter interval training, specifically two methods that have completely transformed how I approach cardio: the 10-20-30 protocol and Swedish fartlek. 

If you've been struggling to see results from your workouts, feeling bored with your routine, or wondering if there's a smarter way to exercise, this might be exactly what you need.

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What makes the 10-20-30 method so effective?

The 10-20-30 protocol is simple: 30 seconds at an easy pace (think walking or light jogging), 20 seconds at a moderate run, and 10 seconds of all-out sprinting. Repeat this cycle several times, and you've got yourself a workout that packs a serious punch in minimal time.

Research shows1 this alternating intensity pattern stimulates both cardiovascular and muscular adaptations in ways that steady jogging simply doesn't. By pushing your body through different intensity zones, you're essentially teaching it to become more efficient at using oxygen (hello, improved VO2 max) and better at managing blood sugar through enhanced insulin sensitivity—key markers of longevity and metabolic health.

What I love most about this method is its accessibility. You don't need fancy equipment or a gym membership. Whether you're walking in your neighborhood or on a treadmill, you can implement this protocol right away.

Why fartlek training feels more like play than work

Now, if strict structure isn't your thing (it certainly isn't mine), let me introduce you to fartlek, Swedish for "speed play." This approach is exactly what it sounds like: adding spontaneous sprints into your regular runs whenever you feel like it. See that lamp post ahead? Sprint to it. Feeling energized on a particular stretch? Go for it.