The U.S. Department of Health and Human Services recommends moderate-intensity aerobic exercise for 150 to 300 minutes a week. Doing the 12-3-30 workout five times a week will get you into the low end of that range.
If your goal is to maintain basic fitness and improve heart health, doing the 12-3-30 three to five times a week can be an adequate routine, says Percell Duggar, Nike Run coach and fitness trainer. If you're trying to build muscle mass, then you don't need to do this every single day.
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.
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.
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.
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.
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.
Key Takeaways. Walking 10,000 steps on a treadmill takes 90 to 120 minutes at a moderate pace. Factors like your stride length, treadmill speed, and incline can change the time it takes. Reaching 10,000 steps daily can help improve heart health, manage weight, and boost overall fitness.
While the 12-3-30 workout offers numerous benefits, it's important to be aware of some potential drawbacks: Lower Back Strain: The incline walking motion can put additional pressure on your lower back, potentially leading to discomfort or injury if not performed with proper form.
Intermediate Incline Levels (6-10%)
Once you've built some stamina, you can move on to intermediate incline levels between 6-10%. This range offers a balanced challenge that can help you burn more calories and build endurance.
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.
“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 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.
Using the RPE scale, warm-up for between 5 and 10 minutes by walking on a flat surface at an RPE between 3 and 4. Then, gradually increase your incline to a level that challenges you, perhaps at an RPE between 6 and 7. Your speed should be brisk but comfortable enough to maintain for 20 to 30 minutes.
It can lead to early fatigue and overexertion, which might discourage continued exercise. It's essential for users to assess their fitness levels and start with a manageable incline. Potential for poor posture: Maintaining proper posture on an incline is more challenging.
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.
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'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.
This simple 1,200-calorie meal plan is specially tailored to help you feel energized and satisfied while eating fewer calories so you can lose a healthy 1 to 2 pounds per week.