To break it down, the 12-3-30 workout involves walking at a 12% incline, 3 miles per hour, for 30 minutes. But, while this method has certainly gained popularity, the truth is there's no magic formula for
For example, she says that walking on a 12% incline at a 3.5 is the equivalent of jogging on a flat road at a 5.4. “You can easily PR on these hikes because of massive output,” Rebecca says. Improves health and fitness.
Intensity: Use an incline of 5--10% to elevate heart rate to 50--70% of maximum (moderate intensity). This intensity optimizes fat oxidation and calorie burn. Intervals of higher incline or speed can boost EPOC, enhancing post-workout calorie expenditure.
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.
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.
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.
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.
The 12-3-30 workout is a low-impact cardio workout performed on a treadmill. Set the treadmill to a 12% incline and walk 3 miles per hour for 30 minutes. That's it. It really is that easy.
Walking on a treadmill is a highly effective way to lose belly fat and tone abs, especially when combined with a healthy diet and strength training. Try brisk walking, interval training, and incline walking to maximize your results.
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.
As you can read there are several important variables that would effect your outcomes and how long they would take to achieve, with the most critical being your starting body weight. However, everything being considered it would take somewhere between 21–29 weeks to 42 - 58 weeks at a rate of 1 to 2 pounds per week.
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.
Benefits of walking on an incline
Walking on an incline increases the intensity of your workout and can burn more calories than walking on a flat surface.
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.