Potential Benefits of the 12-3-30 Workout Walking has many benefits of its own—like keeping blood sugar in check, strengthening the heart, boosting mood, contributing to weight loss and even helping to reduce the risk of dementia. It's also more gentle on the joints than other cardio exercises, like running.
Without a doubt, the 12-3-30 workout is an effective exercise routine that's here to stay. As the fitness landscape evolves, the 12-3-30 workout remains a practical option for a well-rounded fitness 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. 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.
“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.
The 12-3-30 trend took off when health and beauty influencer Lauren Giraldo posted about it on YouTube in 2019 and then again on TikTok in 2020, sharing that the workout helped her lose 30 pounds and keep it off.
You'll burn lots of calories.
One 12-3-30 workout sesh can burn anywhere between 300 and 800 cals, to be specific. But the exact number will vary depending on your current weight since it takes more energy expenditure to move more mass, says personal trainer and fitness coach Claudette Sariya, CPT.
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.
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 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.
And if you eat fewer calories and burn more calories through physical activity, you lose weight. In the past, research found about 3,500 calories of energy equaled about 1 pound (0.45 kilogram) of fat. So researchers thought burning or cutting 500 calories a day led to losing 1 pound a week.
You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.
Does the 12-3-30 actually burn fat? 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.
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.
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.
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.
A popular method is the 12-3-30 workout: walking at a 12% incline at 3 mph for 30 minutes. This routine is effective for building endurance and promoting weight loss without running. Incline walking also helps in toning your abs because it requires more effort from your core muscles to maintain balance and stability.
Additionally, incline walking targets different muscle groups in your legs, such as your glutes, quads, hamstrings and calves – making it an effective way to tone and strengthen these areas. It's also a great core workout, says Rebecca.
It is recommended that adults get at least 150 minutes of moderate-intensity physical activity per week or at least 75 minutes of more vigorous activity per week. 2 So knocking out this 30-minute uphill workout several times a week hits that requirement.
The 12-3-30 treadmill workout, created by Lauren Giraldo and popularized on TikTok, involves walking at a 12% incline, 3 mph speed, for 30 minutes. It's effective for cardiovascular health and weight loss. However, beginners or those with joint issues should start slow to avoid injury.
Running uphill makes your body work much harder than on flat terrain. You will notice your breathing will get more rapid and your heart rate will increase. You might also start to feel the slow burn in your legs as you tackle those tougher inclines.