The 12-3-30 workout was coined by 24-year-old social media maven and YouTuber Lauren Giraldo. It consists of setting a treadmill to an incline of 12 and walking at 3 miles per hour for 30 minutes. Sounds easy enough. Well, according to hundreds of commenters, it's actually "a lot harder than it seems."
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.
First, set your treadmill to an incline of 12 and a speed of three miles per hour. Then, walk for 30 minutes. That's it! If you can do five 12-3-30 workouts a week, which is what Giraldo suggests, you'll hit the recommended 150 minutes of moderate-intensity exercise recommended by the CDC.
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.
Intermediate Incline Levels (6-10%)
This range offers a balanced challenge that can help you burn more calories and build endurance. For instance, you might start with a 5-minute warm-up at a 3% incline, followed by intervals of 3 minutes at a 7% incline and 2 minutes at a 5% incline.
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.
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.
30 to 60 minutes of moderate-intensity exercise (biking, walking on a treadmill, etc.) may help burn abdominal fat, as Harvard Health pointed out.
12-3-30 Beginner-Friendly Modifications
Doing any incline at the same speed for 30 minutes may be strenuous for someone who's just beginning their fitness journey. Magistad instead recommended trying a 10- or 15-minute incline walk, spending one minute at a 6% incline and then the next minute at a 3% incline.
The 12-3-30 workout was coined by 24-year-old social media maven and YouTuber Lauren Giraldo. It consists of setting a treadmill to an incline of 12 and walking at 3 miles per hour for 30 minutes. Sounds easy enough. Well, according to hundreds of commenters, it's actually "a lot harder than it seems."
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.
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.
Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques. So, while ab exercises can help define your core, it's a holistic approach that will help you lose the fat covering those muscles.
Using the incline feature on a treadmill can also help tone your abs. When you run or walk on an incline, your core muscles work harder to stabilize your body. This added effort helps in toning your abs. Incorporating speed intervals is another effective way to engage your abs.
The 4 30 10 method refers to performing four strength training sessions per week, 30 grams of protein each meal, and walking 10,000 steps daily. These key elements to successful weight loss, help to build muscle, increase metabolism, and burn body fat.
For those looking for an easy-to-follow exercise, low-intensity steady state(LISS) is an accessible format and a great treadmill workout for beginners who are just starting on their fitness journeys. The goal is to exercise for 30 minutes to an hour at roughly 60 percent of your maximal heart-rate effort.