What is a 12 3 30 workout?

One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.

What does 12/3 30 do to your body?

The 12-3-30 treadmill workout is an effective aerobic routine that gets your heart rate up, builds strength and endurance and may even contribute to weight loss when paired with a balanced diet. It's memorable and requires one piece of equipment only, making it feel achievable for many.

How much weight will I lose if I do 12/3 30?

Those who have tried it out claim to have lost around 20 pounds in a month and are now calling it the 12-3-30 lifestyle.

How often should you do 12-3-30 workout?

So, depending on your fitness level (and whether this workout is moderate or high intensity for you), doing the 12-3-30 treadmill routine about 3 to 5 times per week meets those benchmarks, Metzl says.

How many calories does the 12-3-30 workout burn?

Weight loss and health benefits

Bassett estimated a person who weighed 150 pounds would burn 283 calories per “12, 3, 30” workout. In comparison, walking at that speed for 30 minutes without the incline would burn 113 calories, he said.

TikTok’s 12-3-30 Workout Is Ridiculous

Can I do 12-3-30 everyday?

Rest days are needed, even with low impact movement

'And in order to build stamina, you need to give your body time to rest and recover, to come back stronger and with stamina. If you want to use the 12-3-30 workout as a way to build stamina, it's vital you take rest days in between each session.'

Does 12/3 30 make you lean?

Scientific research from 2020 shows that exercising around 300 minutes a week can lead to weight loss and a reduction in body fat.4 The 12-3-30 workout, unfortunately, doesn't quite meet that standard—even if you do it every day (which the experts don't recommend; more on that in a minute).

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

Getting at least 10 minutes of continuous moderate activity three times a day can give the same health benefits as 30 minutes of nonstop exercise.

How long does it take to do 3 sets of 12 reps?

Lifting weights for maximum strength

To develop high levels of strength, according to the ACSM, you could lift weights for 3 sets per exercise, for 12 repetitions per set, with at least 3 minutes between sets. It should take about 3 seconds to complete each repetition.

Who started the 12/3 30 workout?

The 12-3-30 workout was created by influencer Lauren Giraldo in 2019 and gained traction after she shared how the fitness regimen helped her lose 30 pounds. The workout gained momentum in 2020 and has since gone viral with the hashtag #12330workout resulting in more than 131 million views on TikTok.

Does walking on incline burn belly fat?

Using the incline on the treadmill effectively burns belly fat, even if it's a 30-minute walking workout at a moderate pace.

How can I lose 50 pounds in 12 months?

Don't be tempted to overly restrict your calorie consumption and definitely don't cut out entire food groups from your diet. Remember, 250 – 500 calories (depending on the exercise) is enough to create a calorie deficit large enough to lose 1 pound per week and 50 pounds over the course of the year.

Does walking on an incline burn fat?

When you walk on an incline, your body uses a greater percentage of fat. Studies have shown that walking 3 miles per hour on an inclined raised between 16 and 18 percent will burn 70 percent more fat than running on a flat surface.

Is walking on incline better than running?

Walking on an incline involves extra resistance than jogging and will engage your glutes, quads, hamstrings, calves and even your core to maintain good posture. The higher the incline, the more of a strength workout it's going to be.

What does eating every 3 hours do to your body?

The goal is to eat every 3 to 4 hours in order to keep your blood sugar consistent and for your stomach to optimally digest. Setting this schedule consistently across days can also help curb overeating which can lead to bloating or indigestion.

Is 4 sets of 12 reps too much?

For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps. In each case, the key is to use the heaviest resistance that will allow you to complete all of your reps and sets with good form.

Is 4 sets of 10 reps too much?

Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.

Is 3x12 good for hypertrophy?

The most effective rep ranges for hypertrophy are 6-12 reps, for 3-5 sets, per exercise. Depending on your exercise level, begin with a higher rep range with moderate intensity or weight load, then, decrease the reps and increase the intensity.

Can you exercise on empty stomach?

Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.

Is it better to exercise longer or harder?

If spending hours at the gym isn't your thing, take heart. Recent studies report that shorter bouts of exercise at a higher intensity can improve fitness more than working out at a moderate pace for longer periods of time.

What incline is best for weight loss?

The steep, 12 percent incline forces your body to work harder than walking on a flat surface, which will burn more calories, she says.

Does walking on an incline build muscle?

Muscle Building

Walking on an incline increases leg muscle activation, stimulating the muscles of the calves, hamstrings and glutes. The muscle fibers that are triggered and worked by walking or running on an incline are called slow twitch muscles, which is tones your muscles.

What speed should I walk on the treadmill to lose weight?

Speed Matters When Walking for Fitness

If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.

Does walking on Incline make your legs thinner?

Exercising at an incline does call heavily upon lower body muscles, and it burns significantly more calories than movements done on a flat surface; it can even be a great cardio workout. Because of the high number of calories burned and the muscles targeted, walking on incline can be a great leg slimming exercise.