30/20/10 Bootcamp Music

Our 30/20/10 workout music is a 23 minute workout of 4 rounds of 4 x 30/20/10 second efforts with 20 seconds rest and 60 second recovery periods. This music is PPL and PRS license free fitness music.

  • 30 20 10 workout
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  • 30 20 10 workout

The introduction and round timer cues has a voice over that notifies you when to start your efforts, rest and when to stop.

A 60 second count down rest period is given, notifying you when 45, 30 and 15 seconds are left before the start of the next round.

Workout Structure

  • Introduction (15 Seconds)
  • HIIT 1: 4 x 30 Seconds Effort / 20 Seconds Effort / 10 Seconds Effort / 20 Seconds Rest (5 Minutes)
  • RECOVERY 1 (1 Minute)
  • HIIT 2: 4 x 30 Seconds Effort / 20 Seconds Effort / 10 Seconds Effort / 20 Seconds Rest (5 Minutes)
  • RECOVERY 2 (1 Minute)
  • HIIT 3: 4 x 30 Seconds Effort / 20 Seconds Effort / 10 Seconds Effort / 20 Seconds Rest (5 Minutes)
  • RECOVERY 3 (1 Minute)
  • HIIT 4: 4 x 30 Seconds Effort / 20 Seconds Effort / 10 Seconds Effort / 20 Seconds Rest (5 Minutes)
  • Workout Complete (15 Seconds)

TOTAL = 23 MINUTES

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