Social media is buzzing with the latest fitness trend, the “12-3-30” workout. It might sound like some kind of code, but it’s actually a simple treadmill routine. Here’s how it works: you walk at a 12% incline, set the speed to 3 miles per hour, and keep going for 30 minutes. Fitness enthusiasts swear by its benefits, saying it helps with weight loss, muscle toning, balance, mental clarity, and stamina.
The workout routine is simple and requires only a treadmill to perform:
12 – Set the treadmill to a 12% incline
3 – Walk at a speed of 3 miles per hour (mph)
30 – Walk for 30 minutes
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This low-impact, incline walking regimen is specifically designed to elevate your heart rate, burn calories, and improve endurance without the high-impact stress of running or intense cardio sessions.
How Does The 12-3-30 Workout Work?
This exercise regimen primarily focuses on walking at an incline pace, which engages more muscles than flat-surface walking. We have curated the incredible benefits of this simple cardio workout:
Incline position ups the intensity, making your body work harder, especially your legs, glutes, and core.
A constant speed maintains heart rate in the fat-burning phase, supporting you to burn stubborn fat and lose weight
A consistent 30 minutes of exercise is perfect for boosting cardiovascular health and building endurance.
This workout is created on moderate-intensity cardio combined with resistance. The 12-3-30 walking regimen helps to improve aerobic fitness, burn calories, and tone muscles.
Health Benefits
Promotes Cardiovascular Health
Walking at an incline elevates your heart rate, which strengthens heart muscles and improves blood circulation to the vital organs.
Support Weight Loss
The incline and moderate pace of this cardio routine burns more calories than flat regular walking. In addition, it aims to burn fat effectively when done persistently.
Tones Body Muscles
This inclined walking stimulates the glutes, calves, hamstrings and quadriceps more than flat regular walking or jogging. This helps to tone muscle mass and build endurance.
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Improves Endurance
Regular sessions of 12-3-30 walking help build stamina over a while, making you perform other physical activities at an easier pace.
Promotes Joint Health
Unlike running, walking is a low-impact exercise, reducing the risk of joint injuries while still providing a good cardio workout and better movements.
Supports Mental Health
Like most forms of cardio, it boosts mood, reduces stress, and enhances a sound sleep pattern through the release of endorphins.
How to Do the “12-3-30” Routine?
Warm-up
Begin with walking on the treadmill at a flat incline slowly for 3 to 5 minutes to get your body and muscles worked up for the exercise regimen.
Set the Treadmill
Incline: 12%
Speed: 3 mph (4.8 km/h)
Walk for 30 Minutes at a steady pace. Avoid holding onto the handrails to engage your core and balance muscles.
Gradually reduce the intensity and incline and walk for another 3-5 minutes to bring your heart rate down.
Frequency
For Beginners, start with 2 to 3 times per week
Regular Exercisers can aim for 4–5 sessions per week, depending on goals
Side Effects and Precautions
The 12-3-30 routine is generally safe, especially for beginners and those looking for low-impact options, however, there are precautions to be taken:
Generally, inclined walking can be intense; people who are new to it may experience muscle soreness, especially in the calves and thighs.
Doing it very often without rest can strain your knees, hips, or ankles, especially if your body fitness is in poor form.
People with heart conditions, balance issues, or joint problems should consult a healthcare provider before starting.
The fixed pace and incline might feel repetitive over time. To stay motivated, combine it with other workouts or listen to music.
Conclusion
The 12-3-30 walking routine is an easily accessible, effective, and low-impact regimen. This walking routine can help improve cardiovascular health, aid weight loss, and strengthen muscles, especially in the lower body. It is best suited for all fitness levels and can be a great addition to a healthy lifestyle. However, like any workout, it should be approached with consistency, proper form, and awareness of your body’s limits.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
An Exploratory Study Comparing the Metabolic Responses between the 12-3-30 Treadmill Workout and Self-Paced Treadmill Running
Michael WH Wong 1,†, Dustin W Davis 1,†, Olivia R Perez 1,*, Bianca Weyers 1,*, Devin M Green 1,*, Alan V Garcia 1,*, James W Navalta 1,‡
https://pmc.ncbi.nlm.nih.gov/articles/PMC11798546/
file:///C:/Users/50062973/Downloads/pelino.et_.al_.fall_.2024.pdf
