Interval running gives all the benefits of regular running, but in a fraction of the time. It is based on the principles of high-intensity interval training (HIIT), a workout style that alternates short bursts of intense effort with brief recovery periods. The interval running of the 10-20-30 routine involves 30 seconds of walking or slow jogging, 20 seconds of running at a moderate pace, and a final 10 seconds of all-out sprinting. HIIT-style running provides significant health improvements for the heart, metabolism, and body composition. Studies also show that it boosts metabolic health more effectively than continuous exercise.