What is 10-20-30 interval training? How does it work?

The 10-20-30 interval training method, developed by researchers at the University of Copenhagen and the University of Alicante, improves aerobic capacity, heart rate variability, oxygen uptake, metabolic health, time efficiency, variability, motivation, adherence, and enjoyment. Begin with a 5-10 minute warm-up consisting of light aerobic activity to prepare the body for exercise and increase blood flow to the muscles.