Hate the treadmill? This 8-minute workout from Self [1] may have you changing your tune.

Ever heard of the 10-20-30 workout? The training protocol refers to a specific interval format: run, bike, row, etc. at a gentle pace for 30 seconds (low), accelerate for 20 seconds (medium), then push it for an all-out, 10-second sprint (high). Then repeat the set all over again. (Yes, the numbers are flip-flopped, but we didn't create the name, so let's roll with it.) This easy-to-follow program has been shown [2] to help improve runners' speed while being deemed more enjoyable. 

Although the study isn't new, everyone is talking about it again [3]. And the bottom line is that going all out for 10 seconds is totally doable — and it delivers the results you're looking for.

Want to give this sequence a go? We tapped Luke Lombardo, senior coach at Mile High Run Club [4] in New York City, for an 8-minute, 10-20-30 style treadmill workout (plus a warm-up and cool-down). "It is the perfect way to boost your metabolism and burn fat, while having fun at the same time," he says. Plus, on a summer weekend, we know you want a workout that delivers results without being a time-suck.

The Workout: 

Incline: Keep the treadmill at a 1.0 incline throughout the entire workout.

Warm-Up: Start with a 5-minute easy jog at a pace where you can hold a conversation.

Perform 4 Rounds Of:

• 30 seconds of a light jog (4-6 mph)
• 20 seconds of a fast, but controlled run (7-9 mph, think 10K race pace, or a speed in which you could only say a few words)
• 10 seconds of an all-out sprint (10-12 mph, think you're seconds from the finish line)
• Recover for 1 minute (you can choose either a fast walk or light jog)

Cool-Down: 

End with a 5-minute jog at a pace where you can hold a conversation.

More from Self.com:
7 Things I Wish I Had Known About Hot Yoga [5]
1 Year to Rio! Celebrate With These 8 Epic Summer Olympic Moments [6]
The Simple Fix For Poor Office Posture [7]