12-3-30 Workout: All that You Want to Know

Start your day with a cup of coffee and a little workout session if you're anything like Lauren Giraldo. For Lauren, that means heading to the treadmill for a quick 12-3-30 routine. This article will explore the basics of the 12-3-30 workout, its effectiveness, and whether or not it's worth your time and effort. We'll also investigate how the 12-3-30 formula can be adapted to fit different fitness levels and offer tips on incorporating this routine into your overall fitness plan.

What is the 12-3-30 Workout?

The 12-3-30 workout is a low-intensity high-incline treadmill routine involving moderate exercise over a prolonged period. The workout gets its name because it involves walking on a treadmill at a 12% incline for 30 minutes, with or without breaks.

While the 12-3-30 workout may seem a relatively simple concept, it can be an extremely effective way to get in shape. Studies have shown that high-intensity treadmill routines like the 12-3-30 workout can increase your heart rate without putting too much stress on the joints.

If you're looking for a challenging and low-impact workout, the 12-3-30 may be worth checking out. Consult a doctor or certified personal trainer before starting any new exercise routine.

How Does the 12-3-30 Workout Work?

Lauren Giraldo's 12-3-30 plan is a simple yet effective workout. It calls for running on a treadmill at a 12% incline at 3 miles per hour for 30 minutes. The key to working at your maximal effort for 30 minutes. It means going as hard as you can like you do while running, biking, rowing, or some other form of cardio. Some people prefer to break it into three sessions of 10 minutes each. If you prefer to do so, you should perform active recovery at a lower intensity to allow your body to recover before the next interval.

If you're new to running or treadmill workouts, Giraldo recommends starting with a 5% incline and gradually working your way up to the 12% incline. And be sure to warm up before starting the routine by walking at a moderate pace for 5 minutes.

Any high-incline treadmill workout, like the 12-3-30, is efficient because it forces your body to work longer than it would during a traditional cardio workout. Studies have shown that such exercises can help improve cardiovascular fitness and burn more fat than steady-state cardio.

If you're looking for a challenging and effective workout routine, the 12-3-30 may be worth trying. Acknowledge your body's needs and take breaks when needed – this is a demanding workout!

Surprising Benefits of the 12-3-30 Workout

There are many benefits to working out on a treadmill at a high incline and low intensity −

  • It is a great way to burn calories. A 155-pound person can burn approximately 300 calories in 30 minutes by walking at a 4 percent incline at a pace of 2.5 mph.

  • It is a great way to improve your cardiovascular fitness. Walking at a higher incline requires your heart to work harder, strengthening your heart and improving your cardiovascular fitness.

  • It is a great way to reduce stress and anxiety. Walking at a low intensity is a form of mindfulness that can help you clear your head and reduce stress and anxiety.

  • It is a great way to improve joint mobility and flexibility.

Walking at a higher incline helps stretch and lengthen the muscles in the legs, hips, and back, improving joint mobility and flexibility.

Risks Associated with the 12-3-30 Workout.

Regular moderate-intensity aerobic exercise has many well-documented health benefits. However, some people choose to do high-incline low-intensity training workouts, which involve long periods of low-intensity activity. It is effective in improving cardiovascular fitness, but there is concern that it may be too intense for some people, particularly those new to exercise or with underlying health conditions.

One potential risk associated with such a workout is that it can lead to overexertion and injury, especially if people push themselves too hard during intense intervals. It's imperative to respect your body's limits and not push too hard beyond your limits. Another risk is that it can trigger or worsen heart rhythm problems in people with certain underlying conditions. People with cardiac conditions should talk to their doctor before starting any exercise program.

Generally, a 12-3-30 workout is safe for healthy adults when done correctly. However, if you're new to exercise or have any underlying health conditions, it's essential to talk to your doctor before starting the program.

How many calories does the 3 30/12 burn?

A high-incline, low-intensity treadmill workout can burn a significant number of calories. Depending on the individual's weight and the intensity of the workout, it is possible to burn hundreds of calories in a single session. This type of workout is ideal for those looking to lose weight or improve their cardiovascular fitness.

Are 30 minutes of straight exercise better than 10 minutes three times a day?

A lot of debate surrounding the intensity and duration of the exercise. Some people swear by long, drawn-out sessions, while others prefer short and sweet workouts multiple times daily. So, which is better?

The answer may depend on your goals. Longer workouts are generally more effective if you want to improve your endurance or lose weight. But if your goal is to get moving and increase your heart rate, shorter workouts three times per day may be the way to go.

Ultimately, the best workout routine is the one that works for you if you have time and energy for long workouts. Great! But if not, don't worry – shorter activities can still be beneficial.

Is 12 3 30 Suitable for the Glutes?

The 12-3-30 workout trend has been gaining much popularity lately, but is it worth the hype? 

To start, you'll want to set the incline on your treadmill to a higher setting, around 10 or 12. Then, start strolling at about 2 or 3 mph. You should be able to keep up this pace for at least 30 minutes. If you feel like you need a break, lower the incline and take it easy for a minute or two before ramping it back up again.

Not only is this type of workout great for your cardiovascular health, but it can also help tone your legs and butt, thanks to the constant uphill walking. The goal is to keep your heart rate up and to challenge your muscles.

So, is the 12-3-30 workout good for your glutes? Well, it certainly can be. High-incline treadmill workouts are very effective in building muscle and burning fat. And since the 12-3-30 exercise specifically targets the glutes, it can be a great way to tone and strengthen this area.

However, whether or not the 12-3-30 workout is proper for you depends on your fitness goals and preferences. If you're looking for a challenging activity to help you achieve results, give it a try. But if you prefer something less intense, you should stick with other workouts.

Updated on: 20-Jan-2023


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