12-3-30 Workout_Activ Living

Want To Try The Trending 12-3-30 Workout Regime? Know More.

  • Last Updated On: July 17, 2023
  • 2 minute read

Do you consider the treadmill a ‘dread’mill? Not anymore! A social media influencer shared an innovative treadmill workout called ‘12-3-30’ several months ago, which encouraged many of us to join this bandwagon. The trend still goes on with many believing in its benefits.

What you need to know:

What is the 12-3-30 workout? 

Sweeping the internet, this workout indicates that you set your treadmill to an incline of 12, at a speed of 3 miles per hour, and walk for 30 minutes. This workout strategy has turned out to be a game-changer. When you try out the 12-3-30 workout, walk with your arms swinging opposite your legs. Do your best to keep your hands off the rails or the front display of the treadmill. Walking on your own power can help you burn more calories.

What are the benefits of the 12-3-30 workout?

The incline element of the 12-3-30 workout is an excellent solution to increase the intensity of your workout while maintaining low-impact status. Walking on an incline gives you the feeling of walking up a hill. On an inclined surface, there is more gravity resistance trying to pull you down. Therefore, the muscles in your posterior chain work hard to overcome this added force. It targets your glutes, hamstrings, lower back muscles, and calves, more so than walking on a flat surface.

By working out on a treadmill, you reap the benefits of exercising indoors, especially during summers or when the weather is bad. It is an extraordinary aerobic exercise that strengthens your bones and improves the circulation of blood, thus improving your heart health. It also helps you sleep better and boosts your mood. To get the best cardio workout from a treadmill, you can switch things up by altering the inclination and speed. You can also make changes to your consistent walking or running routine and even include weights.

The 12-3-30 workout focuses primarily on walking, which is generally a lower-impact exercise. Brisk walking consists of many health benefits, such as strengthening bones and muscles, managing chronic health conditions like heart diseases, type 2 diabetes, high blood pressure, and boosting your balance and coordination.

How can you safely try out the 12-3-30 workout?

All you need to do to get started is a treadmill. Trying out the exact numbers of the 12-3-30 workout is not the norm. If you are a beginner, then start out with a lesser incline, speed or time. Going out too quickly or for too long can cause injuries. With time, as you get more comfortable, turn it up a notch to the 12-3-30 formula. However, if you wish to see results, then be consistent and try this workout regime 4-5 times a week. This is a safe workout for people of all fitness levels as long as they don’t experience any pain, joint discomfort or don’t have exercise-related restrictions. Make sure to consult your doctor and tailor your fitness goals accordingly. 

Do note that the 12-3-30 workout regime cannot be the only form of exercise you subscribe to. Make it a part of your workout routine alongside maintaining a balanced diet to actually benefit from this exercise. Find out more on mindfulness and nutrition-related topics on the Activ Living page.