What exactly is the 12-3-30 workout?
This workout consists of being on the treadmill for 30 minutes at a speed of 3.0 and at an incline of 12. This is known as a simple approach of burning those calories! It’s a form of cardio after all. The viral workout that became well known throughout the social media outlet, Tiktok has gained attention for being effective and simple only if you’re consistent. It became a challenge on Tiktok to see if others were capable of finishing the fast-paced workout.
The tiktoker Lauren Giraldo created this workout by playing around with the settings of the treadmill around 2019 but it later resurfaced in November 2020. Giraldo had claimed that it had helped her lose over 30 pounds after being consistent.
1. It is effective enough to aid in losing weight.
- Cardio challenge because you’re walking on an incline, it would burn more calories than walking on the regular flat ground. The more your heart rate increases, you’ll understand that youre burning more calories.
Although this workout works wonders, it wouldn’t be as effective if the food that you’re eating isn’t healthy either. Working out with a healthy diet is the perfect combination to burning a good amount of calories. You don’t want to overeat your calories for the day, but you don’t want cut an unhealthy amount. Friendly reminder that food is fuel!!
2. It’s not that safe to do this work out every day.
- This is safe if you’re consistent with exercise, but it may be difficult for those who have trouble walking up steep surfaces or have heart complications. It’s recommended to test the waters by walking on level surfaces to ensure there are no muscle or joint complications before walking at an incline. It’s safer to slowly ease yourself by increasing the incline every week until it reaches the incline of 12.
- Not to mention that waling up hill will slowly strain your lower back.
- This workout may tire your calves and hamstrings if you’re just jumping into this workout without any sort of warm up exercise. If you’re previously injured on your knee or ankles, it may irritate the injured body part again due to the heavy pressure when walking on it at a certain upwards degree.
3. What are the benefits of this workout?
- As you know, walking is a good form of moderate to low exercise but small increments everyday has a lot of health benefits.
- Heart disease, high blood pressure and type 2 diabetes, strengthen bones and muscle, boosting balance and coordination
Although it’s a beneficial workout, there are risks as well.
The hype about this TikTok was not only praised by the creator but other famous creators claimed that it was a great warmup for cardio days and helped gain muscles in their hamstrings and calves while keeping them in shape. The 12-3-30 is a great way to moderately exercise, if you're up for the challenge! As long as it is done in moderation without any type of injury, it is a great way to burn calories but results will only be the most effective when it's paired along with nutritional meals.
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