The world of fitness is ever-evolving, with new workout trends constantly emerging.
One such trend that has gained considerable attention is the 12-3-30 workout.
In this article, we will delve into what the 12-3-30 workout is all about and whether it lives up to its promise of effectiveness and safety.
The Basics of the 12-3-30 Workout
Before we get into the nitty-gritty, let’s break down the basics. This workout gets its name from its key components:
- 12: The incline level of the treadmill, set at 12%.
- 3: The walking speed, which is a steady 3 miles per hour.
- 30: The duration of the workout, a mere 30 minutes.
The 12-3-30 workout is all about efficient, low-impact cardio exercise.
Walking at a moderate pace on an inclined treadmill might seem simple, but it’s the combination of factors that makes this routine unique.
The Science Behind the 12-3-30 Workout
What sets the 12-3-30 workout apart is the scientific basis behind it.
Walking at a 12% incline significantly increases the intensity of the exercise.
The slower pace at 3 miles per hour, combined with the incline, ensures that you’re engaging multiple muscle groups while burning calories efficiently.
The Effectiveness of the 12-3-30 Workout
The workout has garnered praise for its effectiveness. Let’s take a closer look at why it works so well:
- Efficient Calorie Burn
The 12% incline means your body has to work harder, resulting in a higher calorie burn compared to flat-ground walking.
- Low Impact
The slow walking speed minimizes impact on your joints, making it a great option for people with joint issues.
- Cardiovascular Benefits
Consistent 12-3-30 workouts can improve your cardiovascular health and endurance.
Benefits of the 12-3-30 Workout
The benefits of this workout go beyond just calorie burn:
- Efficient Fat Loss: The combination of incline and steady pace aids in shedding unwanted pounds.
- Joint-Friendly: Ideal for individuals with joint problems.
- Improved Endurance: You’ll notice an increase in stamina as you progress.
- Accessible: You can do this workout on a standard treadmill at the gym or even at home if you have one.
How to Get Started
If the 12-3-30 workout has piqued your interest, here’s how to get started:
- Consult with a healthcare professional or fitness trainer.
- Find a treadmill with an adjustable incline.
- Set the treadmill to a 12% incline.
- Walk at a steady pace of 3 miles per hour for 30 minutes.
- Gradually increase the duration and intensity as your fitness level improves.
Safety Considerations
Safety is paramount in any fitness routine. The workout is generally safe, but keep the following in mind:
- If you have underlying health issues, consult with a professional before starting.
- Ensure you use proper footwear and maintain good posture.
- Start slow and gradually increase the intensity.
Common Misconceptions
There are a few misconceptions about the 12-3-30 workout:
- It’s not just walking; it’s a well-balanced exercise routine.
- It’s suitable for a wide range of fitness levels.
- You don’t have to go to the gym; you can do it on a home treadmill.
Tips for Maintaining Consistency
Consistency is key to any workout program. Here are some tips to help you stay on track:
- Set realistic goals.
- Find a workout buddy for motivation.
- Track your progress to stay motivated.
Frequently Asked Questions
Can anyone do the 12-3-30 workout?
Yes, anyone can do the 12-3-30 workout.
The 12-3-30 workout is a popular exercise routine that involves walking on an incline for 30 minutes at a speed of 3 miles per hour.
This workout is suitable for people of all fitness levels as it is low impact and can be easily modified to suit individual needs.
How often should I do the 12-3-30 workout?
The frequency of the 12-3-30 workout depends on your fitness goals and current fitness level.
If you are just starting out or have a relatively low fitness level, it is recommended to start with 2-3 sessions per week.
This will allow your body to adapt and recover between workouts.
Can I perform the 12-3-30 workout outdoors?
Yes, you can definitely perform the 12-3-30 workout outdoors. The beauty of this workout is that it can be done anywhere with minimal equipment.
All you need is a flat surface and some space to move around.
You can find a park, beach, or even your backyard as a suitable outdoor location for this workout
Are there variations of the 12-3-30 workout?
Yes, you can definitely perform the 12-3-30 workout outdoors.
In fact, working out in nature can provide additional benefits such as fresh air and Vitamin D from sunlight exposure.
The 12-3-30 workout involves walking on a treadmill at a speed of 3 mph with a 12% incline for 30 minutes.
This can easily be replicated outdoors by finding a hilly area or using a stairway to mimic the incline.
What results can I expect from the 12-3-30 workout?
The 12-3-30 workout is a popular cardio and strength training routine that involves walking on an incline for 12 minutes, followed by three sets of 30-second sprints, with a 30-second rest in between each set.
This workout can provide several benefits to your fitness and overall health.
The exercise that burns the most calories depends on various factors such as your weight, intensity level, and duration of the workout.
However, some exercises are generally known to be more calorie-burning than others.
Incline walking can be an effective exercise for both burning fat and building muscle.
When you walk on an incline, your body has to work harder to move against gravity, which increases the intensity of the workout.
This increased intensity can lead to a higher calorie burn, helping you to lose fat.
Incline walking can be a great addition to your fitness routine for overall weight loss and toning, but it may not specifically target flattening the stomach.
While incline walking can help burn calories and increase muscle engagement in the legs, glutes, and core, spot reduction of fat is not possible.
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Conclusion
How Do You Do the 12-3-30 Workout?
First things first—fuel up. Having something to eat 1 to 3 hours beforehand can help steady your blood sugar levels and give you the energy you need to get through your workout.1
What to eat? Some of this is trial and error—since everyone’s body is different—but generally, opting for a meal or snack that wields a combo of carbohydrates and a small amount of protein is best. If you need something last-minute prior to your activity, a piece of fruit with a few nuts or a little nut butter can do the trick.
As with any other workout, resist the urge to jump in too quickly, and take time to warm up and ease in. Jones recommends beginning with pre-workout stretches to activate your glutes, calves, hamstrings and hips. Once on the treadmill, ease into the incline. “When I do any type of treadmill work with my clients, I always have them do the first couple of minutes flat—at 0% grade—to acclimate to the treadmill and begin to warm up,” says Jones. “Then, I start to adjust the incline, and potentially the speed.”
It’s OK to push yourself, but make sure you’re also listening to your body—duration and pace can always be adjusted.
You’re not off the hook once the 30 minutes are up. Allotting time to recover after a good sweat optimizes benefits and lowers the risk of potential injuries. “Any time you’re going up an incline for that prolonged period of time, you need to take time to undo it,” says Jones. “Your muscles are working, tightening and strengthening, so then you need to go back and make sure you’re lengthening them again.”
Jones suggests doing basic foam-rolling exercises and calf and hamstring stretches to help your body cool down and prevent injury.
No Treadmill? Don’t Sweat It
The 12-3-30 is difficult to replicate on other machines due to the lack of incline. But upping resistance and stride on ellipticals and Arc Trainers is a good lower-impact way to intensify your workout—and may even be a better option for some.
“I would tell my clients to be cautious doing prolonged incline if they are dealing with plantar fasciitis, tight calves or hamstrings or low back pain,” advises Jones.
If you don’t have access to a gym or machines, simply hitting the hills outside is also a great way to get your heart pumping.
Can You Do the 12-3-30 Workout Every Day?
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 Knocking out this 30-minute uphill workout several times a week would hit that requirement.
But while the 12-3-30 workout does have its benefits, adding other elements of physical activity is necessary for a more well-rounded routine—and body. Many fitness fans are going all-in on 12-3-30, with some doing it every day. Jones warns against this; she recommends sticking to the 12-3-30 workout 2 or 3 days a week max. Alternative days are better spent building up other muscles—like those of your core and back—by doing resistance and mobility-based training or body-weight exercises at home.
The Bottom Line
The 12-3-30 treadmill workout is an effective aerobic routine that gets your heart rate up, builds strength and endurance and may even contribute to weight loss when paired with a balanced diet. It’s memorable and requires only one piece of equipment, making it feel achievable for many.
With that said, this workout is no magic solution. For best results, stick to 12-3-30 a couple of days a week and use the remaining days to engage other muscles through strength and mobility training, a fitness class you enjoy or a walk around the block. You know your body best, so stay in tune with yourself and go at your own pace.