It's something you can do on your own, and you'll probably start to notice a difference in your body and overall relationship with the gym after the first week. There will be days when you don't want to work out, and it's very important to listen to your body and stretch or use a foam roller when needed.
12-3-30 is excellent cardio for weight loss, it was a staple in my cardio program during my diet, and still is after the diet. It burns calories twice as fast as walking on a flat surface and really boosts your cardiovascular fitness.
Intermittent fasting yields noticeable results within 1-4 weeks, including weight loss, improved energy levels, better blood sugar control, and reduced inflammation. By 4-12 weeks, expect continued weight loss, improved insulin sensitivity, lower blood pressure, and enhanced fat burning.
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.
Benefits of the 12-3-30 Workout
It's a Cardio Crusher: Research indicates that incline walking, a form of uphill walking, burns more calories, increases heart rate, and helps in maintaining healthy blood pressure. It's a Total Flex: An incline can also help improve muscle-building benefits, especially for beginners.
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.
Weight loss and health benefits
Bassett estimated a person who weighed 150 pounds would burn 283 calories per “12, 3, 30” workout. In comparison, walking at that speed for 30 minutes without the incline would burn 113 calories, he said.
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 best walking speed for fat loss is usually between 3 to 4 miles per hour. This pace is brisk enough to increase your heart rate and calorie burn, making it effective for fat loss.
What is the most effective fasting time window? Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.
Potential Drawbacks of Intermittent Fasting
If you're not already used to skipping meals or not eating for an extended period of time, the hunger and fatigue that can occur when starting IF can be difficult to handle. Other side effects can include insomnia, irritability, headaches, and nausea.
Walking on an incline increases the intensity of your workout and can burn more calories than walking on a flat surface.
“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.”
"[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?
To lose weight effectively and safely, aiming to lose 1 to 2 pounds (lbs) per week may be best. This means that losing 20 lbs may take 10 to 20 weeks. To lose weight, people will likely need to follow a healthy diet and get regular exercise. Some popular diets are effective initially but challenging to maintain.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
In general, though, weight loss can be delineated into three stages: rapid weight loss, gradual weight loss, and maintenance. The length of each stage depends on the individual, Michelle Routhenstein, R.D., preventive cardiology dietitian says.
Walking for 30 minutes burns about 125 calories for a 150-pound person — and adding an incline will increase that calorie burn. So with healthy diet changes, the 12-3-30 workout has the potential to burn the calories needed for steady, gradual weight loss.
Here's an estimate 12-3-30 calorie burn for men across various weight ranges: 150 pounds: Burns approximately 250-300 calories. 175 pounds: Burns approximately 300-350 calories. 200 pounds: Burns approximately 350-400 calories.
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.