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The 12-3-30 Workout: A Beginner’s Guide to Understanding This Popular Treadmill Method

The 12-3-30 might be worth a try if you’re bored of your same old treadmill routine. But before you get your heart pumping with this routine, it’s important to have all the essential information at your fingertips.

What is the 12-3-30 Workout?

The 12-3-30 workout shot to fame on the TikTok video-sharing app recently being one of the top contents found in so called “Gymtok” or TikTok feed of people passionate about exercise. The well-known influencer, Lauren Giraldo, developed this exercise in 2019. It entails walking on a treadmill for 30 minutes at a speed of 3.5 mph, with an elevation of 12% for the first 30 seconds, then dropping the incline to 3% for the following three minutes, and repeating the cycle ten times. With many people reporting positive weight loss effects, this exercise became very popular in 2020 and boomed again this year. 

How Can You Apply the Treadmill 12-3-30 Method in Your Routine?

The 12-3-30 Workout: A Beginner's Guide to Understanding This Popular Treadmill Method

Here’s a step-by-step guide on how you can apply the 12-3-30 workout to your routine:

  1. Warm up: To begin, walk for three to five minutes at a reasonable pace to loosen up your muscles.
  1. Set the incline: Set the treadmill’s incline to 12%.
  1. Start the timer and walk for the first 30 seconds at a speed of 3.5 mph.
  1. Reduce the incline: Over the next three minutes, reduce the incline to 3% after 30 seconds.
  1. Repetition: Do steps 3 and 4 a total of 10 times, or for 30 minutes.
  1. Cool down: After finishing the ten cycles, slow down and walk for three to five minutes at a comfortable pace.

How Often Should You Do the 12-3-30 Workout?

Fitness professionals advise restricting the 12-3-30 workout to two or three days a week, despite the fact that some people might be tempted to do it every day. To increase general fitness, use the other days to concentrate on different muscle groups and integrate resistance- and mobility-based training or body-weight exercises.

What Are the Potential Benefits of the 12-3-30 Workout?

The 12-3-30 workout has a lot of potential benefits. Maintaining a steady speed when walking can improve mood, regulate blood sugar levels, and aid in weight loss. The activity becomes more intense and raises heart rate with the addition of an inclination, potentially increasing caloric expenditure and enhancing cardiovascular fitness and endurance. Walking is also easier on the joints than running, making it more appealing to people who don’t like high-impact activities. The 12-3-30 workout provides benefits, but you shouldn’t limit your physical activity to it.

How quickly can you expect to see results?

The 12-3-30 exercise regimen is a powerful aerobic fitness routine that can produce benefits over time. People may experience increases in their cardiovascular endurance, strength, and perhaps even weight loss with regular exercise and a healthy diet. However, the rate and scope of improvement may differ based on aspects like age, gender, starting fitness level, and dietary practices. While some people might start to notice changes within a few weeks, others might need more time and effort. Yet, the 12-3-30 workout provides a memorable and doable fitness regimen that can be customized to suit a range of interests and skill levels.

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