Surprisingly, the 12-3-30 workout is a dynamic and effective routine that combines high-intensity intervals with rest periods for maximum caloric burn.

I must say I was skeptical about this workout, but I had to give it a try with all the buzz on social media. I love HIIT workouts, and this seemed right up my alley. 

It turns out that it’s a challenging but adaptable workout with a lot of benefits. 

So what is the 12-3-30 treadmill workout?

The 12-3-30 treadmill workout is a 30-minute treadmill program designed to burn fat and build stamina. It was Created by fitness influencer Lauren Giraldo. The workout consists of running on the treadmill for 30 minutes with the following parameters:

• Speed: 12 mph for the first minute
• Incline: 3%
• Speed: 3.5 mph for the next three minutes
• Incline: 0%
  This cycle is repeated for a total of 10 rounds, totaling 30 minutes on the treadmill.
• The workout aims to provide an effective and efficient way to get fit without spending hours in the gym. It is a high-intensity interval training (HIIT) workout that can be modified for different fitness levels.
  
• The 12-3-30 treadmill workout gained popularity on social media, with many users reporting impressive weight loss and fitness results. It is an excellent way to burn calories, boost cardiovascular health, and build endurance. However, it is essential to note that it may not be suitable for everyone, particularly those with injuries or underlying health conditions. It is advisable to consult a doctor before starting any new exercise routine.

Benefits of the 12-3-30 treadmill workout

The 12-3-30 treadmill workout is an excellent option for individuals looking to get in shape, as it offers numerous benefits that other workouts don’t.

Firstly, the workout is designed to be efficient, providing you with a full-body workout in just 30 minutes. This is ideal for individuals who are short on time but still want to make fitness a priority.

Additionally, the 12-3-30 workout is suitable for all fitness levels. Whether you’re a beginner or a seasoned gym-goer, the workout can be customized to fit your specific needs and fitness level. Plus, it’s easy to modify the workout as your fitness improves, making it a sustainable option for long-term fitness goals.

Another benefit of the 12-3-30 treadmill workout is that it helps to improve cardiovascular health. This workout focuses on maintaining a steady heart rate, which can help to lower blood pressure and reduce the risk of heart disease.

Finally, the 12-3-30 treadmill workout can help to burn a significant number of calories, making it an ideal option for individuals looking to lose weight. The workout combines incline walking with short periods of running, which can help to boost your metabolism and promote fat loss.

How to do the 12-3-30 workout on the Treadmill

1. Warm up: Begin with a 5-10 minute walk at a comfortable pace to prepare your body for the workout.

2. Set the incline: Increase the incline on your treadmill to 12 degrees. This helps activate the glutes and hamstrings, giving you a more intense workout.

3. Speed: Set your speed to 3.0 miles per hour. This may feel slow, but it allows you to maintain a steady pace and keeps your heart rate in the fat-burning zone.

4. Duration: Begin with a 30-minute workout, which includes 12 intervals of 3 minutes each.

5. Interval training: For the first 3 minutes, walk at a speed of 3.0 miles per hour at 12 degrees incline. Then, increase the speed to 4.0 miles per hour for the next 30 seconds.

6. Recovery period: After the 30 seconds of jogging, return to walking at 3.0 miles per hour for the next 2 minutes and 30 seconds.

7. Repeat: Repeat the interval training for 12 intervals or for the duration of your workout.

8. Cool down: End your workout with a 5-10 minute cool down at a comfortable pace.

9. Stretch: Remember to stretch your legs, hamstrings, and glutes after the workout to reduce soreness and improve flexibility.
   

Variations of the 12-3-30 treadmill workout

The 12-3-30 workout can be easily modified and personalized to suit your individual fitness needs and goals. Here are three variations of the 12-3-30 treadmill workout to help you switch up your routine and keep things challenging:

1. Increase the Speed: If you’re looking for an extra challenge and want to increase the intensity of your workout, you can try increasing the speed during the 30-second jogging intervals. Instead of jogging at 4.0 miles per hour, you can increase it to 5.0 or even 6.0 miles per hour. This will push your cardiovascular system even further and help you burn more calories in the process.
2. Longer Intervals: Another variation of the 12-3-30 workout is to increase the duration of the intervals. Instead of sticking to 3 minutes of walking and 30 seconds of jogging, you can increase the walking duration to 4 minutes and the jogging duration to 1 minute. This will increase the overall intensity of the workout and challenge your endurance and stamina.
3. Incline Variation: While the traditional 12-3-30 workout calls for a 12% incline during the walking intervals, you can experiment with different incline levels to target different muscle groups and add variety to your routine. For example, you can try increasing the incline to 15% or decrease it to 10% for a different challenge. This will engage your leg muscles differently and help you break through plateaus.
   Remember to listen to your body and make adjustments as needed. These variations can help you continue to challenge yourself and see progress in your fitness journey with the 12-3-30 treadmill workout.

Resources:

12-3-30 Workout-Cleveland Clinic

Is the 12-3-30 Workout Trend Worth the Hype?

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