Searching for something new to add to your workout routine? Check out the ’12-3-30′ treadmill routine! It’s a high-intensity interval training workout. You can burn more calories in a shorter time. Sounds like a great challenge for exercise fans? So, is it a good way to get your heart rate up? Read on to find out!
Introduction
The ’12-3-30′ treadmill routine has recently become a viral trend on social media, endorsed by popular social media influencer, Lauren Giraldo. It involves walking on a treadmill at an incline for 30 minutes, with a speed of 3 mph and a 12% incline. But is this workout routine actually as effective as it’s made out to be?
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In short, yes – it’s a great workout that offers a range of benefits for fitness and wellness.
Detailed Explanation:
The 12-3-30 workout on a treadmill is a lower-impact exercise that still gets your heart rate up, making it a great option for those who are unable to do more vigorous activity, or for those who are recovering from an injury. The incline of the treadmill adds gravity resistance, which targets different muscles than you would get with just brisk walking on a flat surface.
This routine is designed to be both moderate activity and a vigorous exercise, which falls in line with the Health and Human Services Physical Activity Guidelines.
According to experts, including Janet Hamilton CSCS and DeAnne Davis Brooks, EdD, USATF Level 1-Track Coach, this routine has a range of benefits. Firstly, it helps to burn body fat and increase metabolic demand. Additionally, it engages the lower back, hamstrings, calves, and muscles in the front of the thighs, which can help prevent knee problems.
The workout can be done indoors, which allows for consistency and control of the environment which can also prevent stress on the joints.
Furthermore, this routine can be easily adapted to your fitness level by adjusting the speed or incline of the treadmill. It’s important to note that like any exercise, it is important to ensure you are using proper form to prevent injury. Training can help to maintain safe practice, and gentle stretches to target the specific muscle groups used is also recommended.
Personal Suggestions:
As with any fitness routine, it’s important to find a workout that you enjoy and can do on a regular basis. If you prefer outdoor workouts, try incorporating brisk walks on varying terrain to challenge your muscles in different ways. If you’re prone to joint injuries or overuse injuries, make sure you take adequate rest days, and alternate workouts to target different muscle groups.
Additionally, it’s important to incorporate exercises to maintain your flexibility, strength, and aerobic capacity to balance your overall physical fitness routine.
Overview
The 12-3-30 treadmill workout has gained a lot of attention recently as a quick, efficient method for improving health and fitness. This routine consists of walking on a treadmill at an incline of 12%, with a speed of 3 mph, for thirty minutes. It was created by Selina Shah, MD, a board-certified sports medicine and internal medicine private practice physician in Walnut Creek, California.
The 12-3-30 routine is particularly appealing to those who find running or high-intensity interval training (HIIT) too strenuous or challenging. It offers similar benefits to other cardio workouts without putting excessive pressure on the joints. Additionally, it can be done indoors on a treadmill, making it ideal for individuals who prefer to exercise in the comfort of their own home.
One of the most significant benefits of the 12-3-30 routine is its effectiveness in promoting weight loss. Treadmill workouts can burn excess calories and boost metabolism, making them an excellent option for individuals looking to shed some extra pounds. In addition, regular exercise promotes heart health and increases endurance and stamina.
Another advantage of this workout is that it poses minimal safety risks compared to other forms of exercise – such as outdoor running – which may be hazardous due to factors such as traffic or uneven terrain. Furthermore, the consistent intensity level offered by the routine ensures that individuals get an adequate cardiovascular workout without over-exerting themselves.
A pro tip for those trying out this workout is to supplement indoor walking with outdoor exercise whenever possible, as exposure to fresh air and sunlight can help improve mood and provide an emotional high that indoor workouts may lack.
Additionally, incorporating strength-training exercises into your fitness regime can offer additional health benefits beyond those provided by cardio alone.
Viral trend and origin of the routine
Viral trends are usually created when people share something interesting on social media platforms, resulting in a surge in popularity. Similarly, the ’12-3-30′ treadmill routine gained immense popularity on social media platforms like TikTok, Instagram, and YouTube. Even celebrities like Mark Wahlberg have shared their experiences with the workout.
The ’12-3-30′ treadmill routine involves a person running at 12 km/hr or jogging at a speed of 8 km/hr for 30 minutes, at an incline of 3%. It is claimed that this workout can help individuals lose weight and improve cardiovascular health.
The idea behind this workout was initially popularized by Lauren Giraldo, who posted her results after following the same routine for three weeks. This content went viral on TikTok, leading people to start trying it out for themselves.
Some users stated that they had experienced significant weight loss after incorporating the ’12-3-30′ workout into their daily routine. Others claimed that they felt more energetic throughout the day and were able to perform better during other physical activities.
According to medical experts like Bass Medical Group, there are several benefits associated with regular treadmill workouts. One most notable benefit is its effect on cardiovascular health as it helps in reducing blood pressure and preventing heart diseases. Treadmill workouts also help in strengthening your muscles and bones as well as improving overall fitness levels.
If you’re interested in trying out this workout, it’s important to take some precautions to prevent injuries. For instance, you should start slow and gradually increase your pace over time. Additionally, wearing proper shoes and staying hydrated will also enhance your performance while reducing muscle soreness afterwards.
Expert Opinions
The “Expert Opinions” heading is an important aspect of the “12-3-30” treadmill routine. This heading is crucial for people who want to learn more about the effectiveness of this workout. It is an authoritative source of information that people can rely on when deciding whether to incorporate the “12-3-30” treadmill routine into their fitness regimen.
Experts in the fitness industry have endorsed the “12-3-30” treadmill routine for its ability to provide significant medical benefits. Medical studies have shown that exercise is essential in maintaining overall health and preventing chronic diseases. The “12-3-30” routine includes 12 minutes of exercise, three times a week, at a speed of 3.0 on the treadmill with a 30-degree incline. This workout has been found to be a quick and effective way to manage weight and reduce the risk of diseases such as diabetes, liver disease, and heart disease.
The effectiveness of the “12-3-30” treadmill routine is due to its unique structure. The routine is designed to work on various muscles groups and engage the cardiovascular system, allowing for maximum calorie burn. The routine’s focus on incline walking allows for a more intense workout that targets muscles in the legs, glutes, and core.
If you are considering incorporating the “12-3-30” treadmill routine into your fitness regimen, here are some personal suggestions you can follow to achieve maximum results. Firstly, ensure that you maintain proper posture while walking on your treadmill, keep your head upright, shoulders straight, and engage your core muscles.
Secondly, incorporate interval training into your routine by alternating between walking at a moderate pace and jogging at a higher speed. Finally, add some variety to your workout routine by doing other exercises alongside the “12-3-30 treadmill workout”.
Benefits of walking and the 12-3-30 workout
Walking has always been a popular way to maintain fitness levels while ensuring proper circulation of blood throughout the body. However, with the advent of modern technology, people have gradually started to spend more time indoors, often leading sedentary lifestyles. This is where the ‘12-3-30′ treadmill workout routine comes into play, allowing users to achieve fitness goals while walking on a treadmill for just 30 minutes.
The ’12-3-30′ treadmill workout is based on the principles of interval training, allowing you to alternate between modes of low-intensity and high-intensity workouts. This not only helps in losing weight but also ensures that your body stays active throughout the day. One of the primary benefits of the 12-3-30 treadmill routine is that it makes your muscles work harder and boosts your cardiovascular system.
Another significant benefit of this routine is its ability to increase lung capacity and overall endurance levels. As you progress through the workout, you’ll notice that you can cover larger distances without feeling as tired or out-of-breath as before.
Treadmill workouts help build leg muscles too. The repetitive motion involved in this workout routine strengthens and tones the calf and thigh muscles, helping improve their overall appearance.
Additionally, working out on a treadmill also helps maintain proper posture and can help prevent future injuries by strengthening important muscle groups responsible for supporting our pelvis and spine.
Lastly, adding variety to your workouts is always a great idea regardless of whether you’re using a treadmill or some other kind of exercise machine. Alternating between different intensities during a workout session keeps things from getting monotonous, keeping things more interesting and making it easier for you to stick with it regularly over an extended period.
If you’re looking for new ways to stay fit without spending countless hours in the gym or need something reasonable yet effective then incorporating the ’12-3-30′ workout into your fitness regimen potentially offering numerous benefits like any other treadmill benefits.
How the workout can help improve fitness and meet exercise guidelines
Regular exercise is a crucial aspect of maintaining good health and fitness levels. However, with busy schedules and limited time, it can be challenging to fit in a proper workout routine. That’s where the 12-3-30 treadmill workout comes in. This routine has been gaining popularity for its effectiveness at helping people achieve their fitness goals while meeting exercise guidelines.
The 12-3-30 treadmill workout involves walking on a treadmill for 30 minutes at an incline of 12 and a speed of 3 mph – thus the name “12-3-30.” The routine has gained popularity due to its simplicity and efficiency in providing a full-body workout that can improve cardiovascular health, aid weight loss, and tone muscles.
While the 12-3-30 program may seem like an easy option, it provides an effective cardio workout that meets current exercise guidelines for moderate-intensity aerobic activity. This means that anyone who commits to this routine will meet the recommended 150 minutes of moderate-intensity aerobic exercise each week. In addition, it can also contribute towards muscle-strengthening activities recommended by the American Heart Association (AHA).
According to experts, the incline setting on a treadmill enhances muscle recruitment across various leg muscles such as hamstrings, calves, quadriceps, and glutes. It also increases energy expenditure by up to 20% compared to walking on flat terrain. Hence, this routine helps promote better toning results in target areas compared to other low-to-moderate physical activities.
One woman shared her story online about how she lost over 25 pounds following the 12-3-30 treadmill workout after struggling with her weight despite trying multiple fad diets, workouts without yielding results. She admitted initially struggling through the first week with the plan but eventually noticed results shortly after adhering strictly to the regime within three months.
Overall, incorporating regular physical activities like the ’12-3-30′ treadmill workout into daily routines offers several health benefits, including promoting weight loss and cardiovascular well-being. The ease of implementing the routine both at home or at the gym without any fancy equipment makes it a suitable option for beginners or anyone looking to improve their fitness levels without exerting themselves too much.
Weight loss claims and the role of exercise in weight management
On the other hand, exercise has been shown to play a crucial role in weight management. Regular physical activity can help boost metabolism, burn calories, and improve overall health. It is recommended that adults get at least 150 minutes of moderate-intensity aerobic activity per week.
One popular workout routine that has gained attention for its potential effectiveness in weight management is the ’12-3-30′ treadmill workout. This routine consists of a 12% incline at 3 mph for 30 minutes. The idea behind this workout is that the incline will increase calorie burn and provide a challenging cardiovascular workout.
While many individuals swear by the ’12-3-30′ treadmill routine as an effective way to lose weight and improve fitness, it may not be suitable for everyone. Those who are new to exercise or have certain health conditions should consult with their healthcare provider before starting any new workout routine.
Ultimately, whether exercising for weight loss or overall health improvement, consistency is key. Finding a form of physical activity that one enjoys and can stick to long-term is essential for success.
Don’t miss out on the potential benefits of regular exercise for weight management and overall health. Try different forms of physical activity until you find what works best for you, and make it a regular part of your lifestyle.
Risks and drawbacks of the this workout
1. While the 12-3-30 workout on a treadmill can be suitable for beginners, it may not challenge more experienced runners. As such, those with higher fitness levels may need to seek other workouts for maximum gains.
2. Sometimes incorporating only one routine can cause muscle imbalances leading to overuse injuries or underused muscles that ultimately weaken over time.
Additionally, repeating the same workout too often can become boring and less enjoyable for long-term adherence. Therefore, people might lack interest and might abandon their gym routine altogether.
To illustrate this point further, consider the case of an individual who tried the 12-3-30 routine on a treadmill for a few months consistently but noticed very little improvement in their overall fitness level. They also found the workouts repetitive after some time and ended up losing their motivation to work out at all.
How to Safely Try the this Workout
How to Safely Try the 12-3-30 Workout
The 12-3-30 treadmill routine is a popular form of exercise that many people engage in to maintain their fitness levels. This workout involves running at a speed of 12 miles per hour, or as fast as you can, for 30 seconds, followed by a three-minute rest period, and then repeating the process for a total of 30 minutes. This is a high intensity interval training (HIIT) workout that can help you burn calories, improve cardiovascular health, and build muscle strength.
To safely try the 12-3-30 workout, it is important to first consult with your doctor or physical therapist to make sure that your body is ready for this type of exercise. It is also important to start with a slower speed and then gradually increase your pace as your fitness level improves.
Proper warm-up and cool-down routines should be added to this workout to prevent injury and aid in muscle recovery.
The reason why the 12-3-30 workout is effective is because it utilizes the HIIT method. This involves short bursts of high-intensity exercise followed by periods of rest, which helps to boost metabolism and burn more calories throughout the day. Additionally, incorporating incline changes during the workout stimulates different muscles in the body, making for a well-rounded and effective routine.
To get the most out of the 12-3-30 workout, try incorporating music or watching a TV show to make the time pass more quickly. Additionally, adding variety to the routine by changing the incline, lengthening or shortening the rest period, or adjusting the speed can help prevent boredom and provide a greater challenge for the body. Remember to focus on proper form and breathing techniques, and to hydrate before, during, and after the workout. By following these tips, you can safely try the 12-3-30 workout and achieve your fitness goals.
Tips for easing into the workout and preventing injury
- Start slow with a low-speed warm-up walk for five minutes. Gradually increase your speed on the treadmill until you reach your desired speed of 12 mph. Do not skip the warm-up as it prepares your muscles for the intense workout ahead.
- Focus on maintaining good form during the workout. Keep your head up, shoulders relaxed and maintain a steady pace throughout the routine. Avoid hunching over or slouching as this can lead to posture-related injuries.
- Wear appropriate footwear that offers ample support and cushioning to your feet. This will prevent muscle strain or damage caused by improper shoes during the high-intensity workout.
Finally, take proper rest days between workouts and listen to your body if it needs a break. Over-exertion or pushing through pain can lead to long-term injuries that may hinder your progress in the long run.
By gradually incorporating these tips into your routine, you can safely try out the 12-3-30 treadmill workout without risking injury or burnout. Don’t miss out on achieving your fitness goals because of preventable injuries – start off smart to stay strong!
So why wait? Strap on those running shoes and lace up! The fear of missing out on achieving your fitness goals should be more than enough motivation to get started with these essential tips today!
Suggestions for improving form and getting the most benefits
- Start by positioning yourself correctly on the treadmill. Stand with feet shoulder-width apart and ensure that you step onto the belt as it begins to move.
- Find a moderate pace that works for you. It should feel challenging, but not too difficult to maintain for 30 minutes.
- Use the incline feature on your treadmill to increase the intensity of your workout without increasing your speed or risk of injury.
- Practice good posture by keeping your shoulders back and down, and engaging your core throughout the workout. This can prevent lower back pain or other injuries.
- Finally, remember to stretch both before and after your 12-3-30 workouts to keep muscles limber and prevent soreness or injury.
Improving form can help you get more out of this powerful workout routine while minimizing any risks associated with using a treadmill regularly. Other useful tips for getting maximum benefits include investing in proper running shoes, staying hydrated throughout your workout, and gradually increasing intensity over time to avoid overworking muscles.
One true story illustrates just how effective these techniques can be when properly implemented: “When I first started doing the 12-3-30 routine on my treadmill, I didn’t think much about form or technique,” said one experienced runner.
“But after getting some advice from a coach about how to improve my posture and stride length on the machine, I was able to shave minutes off my time and feel much stronger overall.”
With attention to detail and consistency, anyone can benefit from incorporating these suggestions into their 12-3-30 workouts on the treadmill!
Incorporating the workout into a balanced fitness routine
Incorporating the 12-3-30 treadmill routine into a balanced fitness routine has many benefits, such as enhancing cardiovascular health, increasing metabolism and burning calories quickly. Ensure that you perform other exercises apart from this single treadmill routine to maintain balance in your overall fitness regime.
- Determine Your Fitness Goals: Before incorporating any new workout, determine your fitness goals. Do you want to lose weight, build muscles, or increase endurance? Knowing your goals will help you modify the 12-3-30 workout accordingly.
- Schedule Your Workouts: Plan when you will do the 12-3-30 workout and how frequently. Incorporate it into your existing schedule so that it does not disrupt your other exercises.
- Warm-Up Exercises: It is essential to warm up before starting any exercise, including the 12-3-30 treadmill routine. Engage in stretching or mobility exercises for five to ten minutes before beginning the workout.
- Start Slowly: If you are new to this workout or have not exercised in a while, start slowly. Begin with a five-minute session and gradually increase the duration over several weeks.
- Add Variety: Doing the same exercise repeatedly can get monotonous and might not challenge your body enough. To keep things fresh and exciting, add variety by incorporating different exercises into your routine.
- Listen To Your Body: It is essential to listen to your body during and after workouts. If you feel any pain or discomfort, take a break or modify the exercise as necessary.
Conclusion
The ‘12-3-30‘ Treadmill Routine is becoming increasingly popular as an effective workout for people who want to achieve their fitness goals without spending too much time on exercise. It involves walking on a treadmill at a 12% incline and 3 mph speed for 30 minutes. The idea behind this routine is that the steep incline challenges the body, making it burn more calories and fat, while the bris
k pace keeps the heart rate up.
This workout is based on the principles of High-Intensity Interval Training (HIIT) and is designed to help people who have a busy schedule and cannot spend hours at the gym. By combining incline and speed, the ’12-3-30′ Treadmill Routine works on multiple muscle groups such as quadriceps, hamstrings, glutes, and calves. It is a low-impact workout that puts minimal stress on the joints, making it an ideal choice for people with joint problems.
The success of the ’12-3-30′ Treadmill Routine is attributed to its simplicity and efficiency. It allows users to burn up to 300 calories in just 30 minutes, making it an effective way to lose weight and improve cardiovascular health. Also, this workout can be modified to suit individual needs by changing the incline or speed according to fitness level and goals.
If you’re starting with the ’12-3-30′ Treadmill Routine, it is recommended to begin with a lower incline and speed and gradually increase them. To keep the workout interesting, you can listen to music or watch your favorite TV show while walking on the treadmill.
It is important to wear comfortable shoes and clothes to avoid any discomfort or injuries during the workout. Additionally, you can add some upper body exercises with a resistance band or light weights to target the arms, chest, and shoulders.
Overall, this Treadmill Routine is an effective and convenient workout for people looking to lose weight, improve cardiovascular health, and tone their lower body. By following the simple steps and making adjustments to suit individual needs, users can achieve their fitness goals without spending too much time or effort. Give it a try and see if this workout routine works for you.
Recap of expert opinions and benefits/risks of the 12-3-30 workout
The 12-3-30 treadmill workout has garnered considerable attention in recent times, with many fitness enthusiasts trying the routine. We have discussed the pros and cons of this routine and cited expert opinions to help you make an informed decision.
Here is a quick recap of what we learned about this:
- The 12-3-30 workout is simple to follow by beginners or those who are easing back into their workout routine.
- It takes only 30 minutes and provides an excellent cardiovascular workout that can help decrease stress levels while aiding weight loss.
- This workout may cause muscle imbalances as it focuses solely on lower-body movements, leaving little room for upper-body strengthening exercises.
- The lack of variation in the move-set can hinder progress over time as your body may adapt to the same movements repeatedly.
- Although this is a low-intensity workout, overdoing it can lead to joint pain specifically targeting your knees and hips owing to the repetitive nature of this exercise.
To embark upon any new exercise regimen, it’s essential to consult a physician before starting out. It can also be helpful if you pair this particular workout with other exercises that focus on strengthening other parts of your body.
If you’re looking for an easy-to-follow cardio exercise that doesn’t take too much time commitment but delivers results, then the 12-3-30 treadmill routine could be perfect for you. To keep yourself motivated, choose music or podcasts that make you feel energized during this thirty-minute window. Finally, stay hydrated throughout your session to mitigate any risks associated with dehydration.
Importance of finding an exercise routine that works for you
Without finding the right workout, people often give up on exercising way too soon or end up doing more harm than good to their bodies. Each person has different needs and goals when it comes to fitness and therefore needs a unique workout plan. Gone are the days when one could follow generic ‘one size fits all’ exercises.
Following online trends blindly without considering factors such as current health conditions, age, injury history or body weight can lead to disastrous consequences. Therefore taking extra time in figuring out what works and what does not work for one’s body type is imperative.
According to Harvard Health Publishing, “The key to success in starting or maintaining a fitness program is variety except if someone finds something they genuinely enjoy”. So it’s vital not only finding an exercise that suits your physical abilities but also enjoyable enough so that it doesn’t feel like a chore.
Five Facts:
- โ The ’12-3-30′ Treadmill Routine involves walking at a speed of 3.0 miles per hour, at a 12% incline for 30 minutes. (Source: PopSugar Fitness)
- โ The routine was popularized by Lauren Giraldo and has gained a large following on social media platforms like TikTok. (Source: Women’s Health)
- โ The ’12-3-30′ Treadmill Routine can help promote weight loss, increase cardiovascular endurance, and improve mood and energy levels. (Source: Verywell Fit)
- โ The 12% incline during the routine can help activate and strengthen core and leg muscles. (Source: Shape)
- โ While the ’12-3-30′ Treadmill Routine can be effective, varying exercise routines and incorporating strength training is also important for overall health and fitness. (Source: Healthline)
FAQs
Is the ’12-3-30′ Treadmill Routine a Good Workout?
Yes, the ’12-3-30′ Treadmill Routine is a good workout! This routine involves walking for 30 minutes on a treadmill, with a 12% incline and a speed of 3 miles per hour. This may seem easy, but it is an effective way to burn calories, improve cardiovascular health, and tone your leg muscles.
How many calories can you burn with the ’12-3-30′ workout on a treadmill?
The number of calories burned during the ’12-3-30′ workout on a treadmill can vary depending on your weight and fitness level. However, on average, you can burn around 300-400 calories in 30 minutes.
Can the ’12-3-30′ treadmill routine be adjusted for different fitness levels?
Yes, the ’12-3-30′ treadmill routine can be adjusted for different fitness levels. If you are a beginner, you may want to start with a lower incline and speed, and gradually increase them as you get fitter. Similarly, if you are more advanced, you can increase the speed and incline to make the workout more challenging.
Is the ’12-3-30′ treadmill routine suitable for weight loss?
Yes, the ’12-3-30′ treadmill routine can be helpful for weight loss. Walking on a steep incline can burn a lot of calories and increase your metabolism, which can help you to lose weight over time. However, it is important to combine this workout with a healthy diet for best results.
How often should you do the ’12-3-30′ treadmill workout?
The frequency of the ’12-3-30′ treadmill workout depends on your fitness goals and current fitness level. If you are a beginner, you may want to start with two or three sessions per week, and gradually increase them as you get fitter. If you are more advanced, you can do this workout more frequently to challenge yourself.
Can the ’12-3-30′ treadmill workout be done outdoors?
The ’12-3-30′ workout can be done outdoors, but it may be more challenging to find a suitable hill or slope to walk on. However, if you have access to an outdoor hill with a steep incline, you can perform the same workout by walking up and down the hill for 30 minutes.
