The 12-3-30 workout is a specific type of cardio exercise that gained popularity, especially on social media platforms like TikTok. It was popularized by influencer Lauren Giraldo. The workout is simple, time-efficient, and can be done on a treadmill.
Here’s how it typically works:
12% Incline: Set your treadmill incline to 12%. This elevated incline adds an extra challenge to your workout, engaging different muscle groups and boosting the intensity.
3mph Speed: Maintain a steady speed of 3 miles per hour (or 4.8kmph). This moderate pace strikes a balance, ensuring you can sustain the workout while still getting your heart rate up for cardiovascular benefits.
30 Minutes: Commit to a 30-minute duration.
Benefits of the 12-3-30 Workout:
1. Effective Calorie Burn: The combination of incline and speed elevates your heart rate, leading to an efficient calorie burn. In just 30 minutes, you can torch calories and boost your metabolism.
2. Lower Impact on Joints: Unlike high-impact workouts, the 12-3-30 routine is gentler on the joints. The inclined walking minimizes stress on the knees and ankles, making it suitable for individuals with joint concerns.
3. Accessible for All Fitness Levels: Whether you’re a beginner or an experienced fitness enthusiast, the 12-3-30 workout is scalable. You can adjust the speed and incline based on your fitness level, gradually increasing the intensity as you progress.
4. Time-Efficient: In our fast-paced lives, finding time for workouts can be challenging. The 30-minute timeframe of this routine makes it feasible for even the busiest individuals.
How to Incorporate the 12-3-30 Workout into Your Routine
1. Warm-Up: Begin with a brief warm-up to prepare your muscles. Perform light dynamic stretches or a five-minute brisk walk on a flat surface.
2. Set the Treadmill: Adjust your treadmill to a 12% incline and a speed of 3 miles per hour.
3. Start Slow: Begin your workout at a comfortable pace. As you get accustomed to the incline, gradually pick up the speed.
4. Maintain Form: Focus on maintaining proper form. Keep your posture upright, engage your core, and take natural strides.
5. Challenge Yourself Gradually: As your fitness improves, consider increasing the incline or speed incrementally. Listen to your body and make adjustments accordingly.
6. Cool Down: Conclude your workout with a five-minute cool-down. Gradually reduce the incline and speed to allow your heart rate to return to normal.
As with any exercise program, it’s essential to consider your individual fitness level and any pre-existing health conditions before trying this workout.
