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.
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.
For every 1% of uphill grade, a 150-pound person burns about 10 more calories per mile (an increase of about 12%). At a 10% grade, that person burns more than twice as many calories per mile as they would walking on flat ground.
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.
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.
Benefits of the 12-3-30 Workout
Some specific reasons we love the 12-3-30 workout are: 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.
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.
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.
“When muscles work harder, they burn more energy, so calorie expenditure increases,” explains Gam. Research published in the Journal of Biomechanics revealed that participants burned 17% more calories at a 5% incline and 32% more calories at a 10% incline than they did while walking on a flat surface.
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.
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.
Can a person lose belly fat by walking? Regular aerobic exercise such as walking may be an effective way to lose belly fat. A 2014 study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity.
A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the. abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment.
How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 5 to 10 pounds in 5 weeks.
"[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?
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.