The 12-3-30 treadmill routine is a popular workout program that involves walking at a moderate pace for 30 minutes on an incline of 12% and at a speed of 3 mph. The routine was created by fitness enthusiast Lauren Giraldo, who initially shared her experience with the workout on social media.
The routine has gained popularity due to its simplicity and effectiveness in burning calories and improving cardiovascular fitness.
How the 12-3-30 treadmill routine works:
- Set the incline of the treadmill to 12%.
- Set the speed to 3 mph.
- Walk on the treadmill for 30 minutes.
- Maintain the 12% incline and 3 mph speed throughout the workout.
The 12-3-30 routine provides a moderate-intensity cardiovascular workout that burns calories, improves endurance, and strengthens leg muscles. Walking at a 12% incline can also help tone the glutes, calves, and thighs.
To increase the intensity of the 12-3-30 routine, you can add resistance training exercises such as lunges, squats, or step-ups during rest intervals. It’s important to start at a slow pace and gradually increase the intensity over time. It’s also recommended to consult a doctor before starting any new exercise program, especially if you have any pre-existing health conditions.
People like this exercise routine for many reasons. The routine generally provides an effective cardiovascular workout that burns calories and helps individuals achieve their weight loss goals.
One of the most important aspects of the routine is that it is low impact. Walking has always been well known as a low-impact exercise that is easy on the joints, making it a suitable workout for individuals of all fitness levels, including beginners and those with joint pain or injuries. Walking outside is ideal, as getting fresh air can be essential to having positive mental health, but sometime weather and scheduling can’t permit a long-distance outdoor walk. Utilizing the incline function on a treadmill can give you a real walking feel.
The routine is simple and easy to follow, and anyone with access to a treadmill can do it. As it takes just 30-minutes, it fits well into a busy schedule, making it a convenient option for women who don’t have a lot of time to spend at the gym.
There are so many analyses of the routine, and people posting about their personal experiences with it. It’s not too hard to start, and it offers a convenient, low-impact, and effective workout that can help you achieve your fitness goals.
If you’re on the fence about getting more active, give the 12-3-30 method a shot and keep moving.