A simple and quick (yet effective) fat burning exercise
The 12-3-30 workout is a popular form of low-impact cardio, created by Lauren Giraldo, that has gained popularity in recent years for its effectiveness in weight loss.
So, what is the 12-3-30 workout, and why is it so effective for weight loss? Let's break it down.
What is the 12-3-30 workout?
The 12-3-30 workout is named after its parameters:
Adjust your treadmill’s incline to 12%
Set your speed to 3 miles per hour
Walk for 30 minutes
The workout is low-impact and easy on the joints, making it accessible to people of all fitness levels. It is also a great way to burn calories and promote weight loss, as it combines both cardiovascular exercise and resistance training.
How to do it:
Performing the 12-3-30 workout is simple. Here are the steps:
Warm up: Start by warming up for 5-10 minutes at a slower pace to get your muscles ready for exercise.
Set the incline: Set the treadmill incline to 12 degrees. This will help to activate your glutes and hamstrings, making the workout more effective.
Set the speed: Set the speed to 3 mph. This is a moderate pace that will allow you to maintain the workout for 30 minutes without getting too tired.
Begin walking: Start walking on the treadmill for 30 minutes. Keep your hands off the treadmill handles to engage your core muscles and promote good posture.
Cool down: After 30 minutes, slow down your pace and cool down for 5-10 minutes to allow your body to recover.
Note: This workout is recommend to be done 2-3 days a week. It is important give rest days and other active days focused on other muscle groups and exercise styles to support a well-rounded routine.
As always, start at the level that is right for you. Ask your coach or a HealthFit trainer if you're unsure how to adjust this exercise to your needs.
Why is it effective for weight loss?
We love the 12-3-30 for several reasons:
Burns calories: Walking on a treadmill at a moderate pace for 30 minutes can burn anywhere from 150-300 calories, depending on factors such as your weight, age, and fitness level. This can add up over time, leading to significant weight loss.
Boosts metabolism: The workout also helps to boost your metabolism, which is your body's ability to burn calories. Regular exercise can increase your metabolic rate, which means you'll burn more calories even when you're not working out.
Builds endurance: As you continue to perform this workout, you'll build endurance and improve your cardiovascular health. This can help you to push yourself harder in future workouts, leading to greater weight loss and improved fitness.
Challenges multiple areas of the body. Walking on an incline targets the muscles in your posterior chain (glutes, hamstrings, low back, and calf muscles) more so than walking on a flat surface.
If this exercise is too advanced for your current fitness level, start with these variations.
Start with 2% incline and increase by 1% each week as your endurance improves.
Start with 2.0 speed and increase to 3.0 as your endurance improves.
Start with 10 minutes and increase by 2 minutes each week as your endurance improves.
Note: Safety first, always. If you don't know where to start, or if you experience knee pain, ask an exercise trainer for guidance.
Give it a try at your next workout!