The 12-3-30 workout is a cardio workout on the treadmill. The three numbers refer to the setting of the treadmill:
- The number 12 represents the incline of 12%.
- The 3 stands for the speed of 3 miles per hour (about 5 km/h)
- 30 stands for the time: the workout should last 30 minutes
Brisk walking has some health benefits.
- It improves endurance
- It strengthens bones and muscles
- It improves balance and coordination
- Overall, it minimizes the risk of cardiovascular diseases such as type 2 diabetes and hypertension
The workout is ideal for beginners. Prior knowledge or other experience is not necessary. The workout is more like fast walking than real running. However, the continuous incline will work the muscles in the legs and buttocks properly.
It's also a great way to activate fat burning. The more often you include the workout in your training routine, the better.
If you now believe that you have to run or jog properly in order to do something for your fitness, you are mistaken. Researchers at the University of Queensland in Australia recently published a study in the European Heart Journal published a groundbreaking article on this topic. In it, the following positive aspects are attributed to walking. All scientifically substantiated, of course:
- Walking reduces body mass index by 11%.
- Blood sugar is also reduced by 11%.
- The circumference of the waist is reduced by an average of 7.5 cm.
In addition, the World Health Organization has long recommended walking 10,000 steps a day. That corresponds to about 7 km. Anyone who walks 30 minutes a day on a treadmill using the 12-3-30 method has already managed a large part of this workload. And that's with additional incline, mind you.
The workout is suitable for both beginners and advanced users. Apart from the treadmill, it can be done without any other equipment. In addition, you are completely flexible. Whether you train early in the morning, during your lunch break or in the evening is entirely up to you. What is important is a certain regularity. Then the successes will come all by themselves.
Walking is also easier on your joints. Unlike faster running, you don't bounce with every step. Instead, you place your feet specifically on the ground.
The incline should not be underestimated. Because that's what ultimately makes the workout. Because the muscles at the back of the legs and buttocks are properly challenged.
If you already work out regularly on the treadmill, the 12-3-30 workout is an ideal candidate. It adds variety to your workout and the incline challenges your body.
Especially for all those who have always run flat on the treadmill, the workout is a good idea. Beginners or people who have done little sports are also ideal candidates for the workout.
If you haven't enjoyed going to the gym before, hopefully the workout will also give you a new motivation to pack your gym bag and not just be a member on paper.
Losing weight always means that the body takes in fewer calories than it burns. Therefore, a calorie deficit is necessary. Through the 12-3-30 workout, the body burns calories. The calorie consumption is different for each person. However, it should be in the range of 200 to 300 calories per session for this workout.
If you train five times a week, you have a calorie deficit of 1000 to 1500 calories. This is not enough to lose a lot of weight, or it will take a long time. In order to lose one kilogram of fat per week, you need to save 7000 calories. However, if you additionally restrict your diet, you will soon be able to see successes on the scales.
To make your workout as effective as possible, follow these tips:
- Always plant your whole foot when walking. Start with the heel and end with the tips of your toes.
- Keep your arms with you: Your arms should swing rhythmically with each step. To do this, keep your elbows at a 90-degree angle.
- Breathe: Breathing is the most important part of any workout. Be sure to breathe deeply in and out. You should avoid shallow breathing both during training and in everyday life. The longer the breaths, the deeper your breathing.
- Don't forget to drink: A bottle of water is part of every workout to avoid dehydration. It's best to drink something before your workout and then quickly replenish your water stores. Otherwise you risk headaches and fatigue.