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. How to burn 500 calories on a treadmill?
However, according to the American Council on Exercise, a typical 12/3 30 (a 30-minute interval workout consisting of 12 minutes of high-intensity activities and 3 minutes of low-intensity activities) can burn approximately 300-400 calories on average.
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.
Interval Training – Sprint, Jog, Repeat
To burn 500 calories, aim for a workout routine of 30 minutes in total. Start with a 5-minute warm-up jog, followed by a 30-second sprint at your maximum effort. Then, slow down to a comfortable jogging pace for 90 seconds to recover.
How Much Weight Will You Lose by Burning 1,000 Calories? Most experts agree that you need to have a 3,500-calorie deficit per week to lose one pound. So if you burn 1,000 calories per day — or 7,000 calories per week — you could lose 2lbs per week.
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.
Walking on an incline increases workout intensity, helping you burn more calories. Begin with a low incline (1-5%) and gradually increase as your fitness improves. Intermediate inclines (6-10%) offer a balanced challenge for moderate fitness levels.
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.
“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.”
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.
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.
Key Takeaways. The Apple Watch estimates calories using heart rate, movement, and personal data. While generally reliable, its accuracy varies based on workout type, body metrics, and how it's worn. Proper setup and usage can improve tracking precision.
If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight. In the past, research found about 3,500 calories of energy equaled about 1 pound (0.45 kilogram) of fat.
To lose weight effectively, aim for a pace that makes you break a sweat but still allows you to comfortably carry on a conversation—if you're out of breath, you're likely walking too fast. The sweet spot for most people falls between 3-4 mph (4.8-6.4 km/h).
"You are definitely going to improve cardiovascular health and cardiovascular endurance and strength. Due to the incline, you should also improve strength in your lower body." Working against gravity on an incline gets you winded faster than, say, a walk in a park.
When you do 12-3-30, you'd burn 300 calories, so running would be more efficient for you to achieve the same result, Sariya says. “That said, if you wanted to crank up the caloric burn on a low-impact walk, I'd encourage you to increase your incline versus increasing your speed,” she says.
Work It on the Treadmill
But if you walk faster, you'll burn more calories. At a brisk 3.5 mph walk the same person would burn about 318 calories per hour, which works out to just over 2.5 hours of walking to burn those 800 calories.
The diet doesn't have enough calories
Eating too little — say, 1,000 calories a day — can prevent you from losing weight, too. "When you don't eat enough, your body is starving and it's not going to lose any extra weight" because it needs those energy stores to keep you alive, Fakhoury said.
Over the course of a day, your body's natural calorie burn without any activity can range from 1,300 to more than 2,000, depending on your age and sex. (More on that in a bit.) So, how and why do you burn calories reading, sleeping or logging long hours as a couch potato?