The best way to ease into an effective 12-3-30 routine is to start between two and three times a week, especially if you are not currently physically active. Like many other TikTok users who have turned to the 12-3-30 workout, you'll eventually work up to a 5-day stretch of workouts for best results.
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.
The amount of weight you can lose on the 12-3-30 diet varies for each person. On average, people might lose 1-2 pounds per week if they follow the diet consistently along with a healthy eating plan.
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.
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?
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.
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.
Risks of the 12-3-30 Workout
“A 12% incline is over eight times more intense than the same walk on a zero-grade or flat surface,” says Olson. If you ramp up the incline before your body has acclimated, you may find yourself feeling sore or stiff.
Standard treadmills can adjust the incline anywhere from 1% to 15%, depending on the model.
For starters, the 12-3-30 treadmill routine is a banger of a lower-body workout, says Gott. "It's a great way to activate multiple muscle groups in your legs." Your quads, hamstrings, glutes, and calves are all firing, which means that over time, it can help you build lower-body strength.
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.
“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.”
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.
12-3-30 isn't meant to be an everyday exercise. Even though Lauren Giraldo did this workout five days per week to see her results, there are some drawbacks to doing the same workout every day, including injury from repeating the same motion too often and boredom.
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.
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.
Incline Walking
Walk uphill or use a treadmill at an incline. Walking uphill engages your core, burns more calories, and helps reduce belly fat.
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.
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.