The 12-3-30 workout is a popular exercise on various social media platforms. Its popularity is due to its numerous benefits. Plus, you can finish it in 30 minutes without exerting a lot of effort. So, here are the benefits of this trendy workout.
What is the 12-3-30 Workout?
The 12-3-30 workout was created by Lauren Giraldo, a social media influencer. In 2019, she posted the workout video on YouTube. Afterward, she also shared the video on TikTok and Instagram in November 2020. From there, the video gained a lot of attention. One reason is that she claimed that the workout helped her lose as much as 30 pounds without changing her diet.
The workout is quite simple. First, you have to set your treadmill to a 12% incline. Afterward, set the speed to three miles per hour. Then, you can walk on the treadmill for 30 minutes. Even though the workout routine may sound simple, those who have tried it say, “It is a lot harder than it seems.”
The Benefits of 12-3-30 Workout
Reduce Risks of Heart Disease
Even though there is no research focused on the 12-3-30 workout, there are numerous studies on the benefits of walking. As an aerobic exercise, walking can improve your overall health.
Keep in mind that you’re brisk walking on an inclined surface in the 12-3-30 workout. The extra resistance and speed will make your lungs and heart work harder. As a result, you can build endurance and a healthy heart with this exercise.
Promotes Fat Loss
One of the most common benefits of the 12-3-30 workout is that it promotes fat loss. According to a study, you can burn fat when you stay between the 60% to 70% range of your maximal heart rate. The good news is that the 12-3-30 workout allows you to have a conversation while brisk walking, which is a sign that your heart rate is within the 60% to 70% range.
Strengthens Lower Body Muscles
Another great benefit of the 12-3-30 workout is that it strengthens your lower body muscles. Keep in mind that walking uphill challenges your leg muscles. As such, this exercise engages different muscles, including your glutes, hamstrings, quads, and calf muscles.
Risks Linked to the 12-3-30 Workout
Despite its many benefits, the 12-3-30 workout has a disadvantage. To be specific, some people underestimate its difficulty, thinking that it is just a simple exercise. Remember, you are walking on an inclined surface. You may put a lot of stress on your lower back and legs if you’re new to this routine. As a result, you may experience overtraining or an injury.
The Bottom Line
As presented, there are several benefits of the 12-3-30 workout. Plus, you only need one equipment, so a lot of people can do it. However, you have to consult your doctor before trying this exercise, especially if you have an underlying medical condition. Always remember that you can achieve your fitness goals with regular exercise and a healthy diet.
