All about the 20-10 method to lose weight

The goal is to maintain an elevated heart rate during the 20-minute active phase, which helps burn calories and improve cardiovascular health. “The 10-minute recovery period is critical as it allows your muscles to rest slightly without fully stopping activity, keeping metabolism engaged. Over time, this approach helps increase endurance and burn fat more efficiently,” explained Dr Swamy.

This mix helps improve metabolic rate, which keeps the body burning calories long after the workout is finished. “Unlike steady-state cardio, HIIT targets stubborn belly fat by engaging fast-twitch muscle fibers and stimulating growth hormones, both of which contribute to fat loss,” said Dr. Swamy.

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One advantage of the 20-10 method is its flexibility. According to Dr Swamy, it can be customised based on individual fitness levels, making it accessible to beginners and effective for advanced athletes. “Combined with a balanced diet and adequate hydration, this strategy can lead to sustainable weight loss. Importantly, it promotes consistency and helps build a healthy exercise habit, which is key to long-term success,” said Dr Swamy.

What to note?

However, understand that everyone has a different body type and responds differently to various workouts. If high-intensity interval training (HIIT) or running is beneficial for one, it may not necessarily benefit the other.

“Some may benefit from walking, gymming, cycling, or yoga. It is the individual who has to discover what makes one feel strong and empowered, as weight loss becomes a natural consequence rather than an elusive goal. You need to understand what works best for you and alter the fitness regimen accordingly with the help of a trainer or an expert,” said Dr Rajiv Manek, consultant general laparoscopic, metabolic, and bariatric surgery, Wockhardt Hospitals Mira Road.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.