Results can happen as soon as one week with consistent patterns!
"[The 12-3-30 workout] is an easy formula to remember," says Floyd-Jones. "It only takes 30 minutes, and while it is challenging because of the incline and duration, it is simply walking—which is attractive to those who don't enjoy running or who are unable to run." Is Walking a Good Enough Form of Exercise?
The 12-3-30 trend took off when health and beauty influencer Lauren Giraldo posted about it on YouTube in 2019 and then again on TikTok in 2020, sharing that the workout helped her lose 30 pounds and keep it off.
Does the 12-3-30 actually burn fat? According to Giraldo, the 12-3-30 treadmill workout method is effective for weight loss, and she credits it with helping her lose 30 pounds. However, you can't simply stamp a number or target on fat burn.
You're doing it! Simply walk at this pace for 30 minutes, adjusting the settings—and length—based on your fitness level. Beginners should start 2-3 times a week for less than 30 minutes, gradually increasing to the full 12-3-30. Advanced individuals can aim for 5–6 times a week for 45 minutes to an hour.
How many calories does 12 3 30 workout burn? The number of 12 3 30 calories burned during this workout can vary based on factors such as your weight, age, and intensity level. However, on average, a person weighing 150 pounds can expect to burn approximately 300-400 calories during a 30-minute workout.
Walking along hills (or on an incline treadmill) can increase cardiovascular health, build muscle, and burn calories. An incline workout makes your body work harder than it does on smooth ground since you're working against gravity and propelling yourself upward.
Initial gains (2-4 weeks): Aerobic capacity and muscle gains can get better within this time, especially if you are new to exercise. You may notice that you have improved energy, mood, and sleep.
“Speed walking and power walking absolutely help build glute strength,” says Matty. However, incline is a crucial factor if you want to have the greatest impact on glute recruitment. “Walking on an incline maximizes your glute activation,” he says. “The hill is your friend.”
These words became the motivation to do a specific kind of workout. It involves setting the incline of the treadmill to 12 degrees, followed by a half-hour walk at a speed of 3 miles (about 4.8 km) per hour.
For reference, the average adult woman expends roughly 1,600 to 2,400 calories per day, while the average adult man expends 2,000 to 3,000. Ultimately, age, activity level, body size, and body composition all influence how many calories a person burns throughout each day.
Absolutely! HIIT on a treadmill is one of the most effective methods for weight loss. It alternates short bursts of intense activity (like sprints) with recovery periods, helping you burn more calories in less time.
Definitely. Breaking your walking into shorter sessions can make it easier to reach 10,000 steps without feeling overwhelmed.
Sweat is really useful for keeping your body cool and avoiding overheating while you work out.
The Popular 12-3-30 Workout
The 12-3-30 workout is straightforward - set your treadmill to a 12% incline and a speed of 3 mph. Walk for 30 minutes. This workout is easy to remember and can be done by anyone, regardless of their fitness level.
Incline Walking
Walking uphill engages your core, burns more calories, and helps reduce belly fat.
You should reduce your intake of processed, carb-heavy foods like cookies, chips and soda. Is is possible to lose between five to ten pounds in two weeks, although this weight loss will vary depending on each person's metabolism. Food intake should be carefully monitored and combined with regular physical activity.
"The 12-3-30 workout can be effective for those looking for a low-impact, time-efficient cardiovascular workout," Pebbles said. "However, like any workout, its effectiveness depends on how well it aligns with your goals and fitness level." And if you do try it, don't forget your sweat towel!
Adjusting the gradient takes the activity to a whole new level—of intensity, that is. “A 150-pound person doing the 12-3-30 will burn about 300 calories in 30 minutes,” says Michele Olson, Ph. D., a senior clinical professor of sports science at Huntingdon College in Montgomery, AL.
“You may also be putting on muscle at the same time as you're burning fat, and so don't expect huge changes when you're looking at the scale,” Bassett said. But, he added, people may see their waistline getting trimmer or their legs getting toned.
Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized. "Calorie burn rate can be quite variable," he says.
Walking on an incline will help you shed off the extra fat from the hip and thigh area. The higher the incline, the more calories are burnt. Since, fat reduction is based on caloric burning process, walking on a hill or incline will help in slimming the hip and thigh area.