But how effective is it really, and is it a good workout for everyone?
What is the 12-3-30 workout?
The name may sound confusing, but the12-3-30workout is pretty straightforward.
However, keep in mind these numbers are to be used as guidelines.
The workout goal is to keep your heart rate elevated by walking at a moderate pace on an incline.
The 12-3-30 workout was created by social media influencerLauren Giraldoin 2019 when she shared it as aYouTube video.
Three years later, the original YouTube video has garnered over 1.5 million views and over 49,000 likes.
Summary
What are the benefits?
Over 1,000 YouTube commenters have echoed her claims.
While these benefits are merely anecdotal, experts back some of them up.
Incline walking especially works the lower body, including the glutes, quads, and hamstrings, she adds.
Steady-state cardiois a low-intensity exercise that you might do for a more extended period.
Like other forms of cardio, it can also help youreduce stress.
It strengthens your lower-body muscles.
It improves heart and cardiovascular health.
Having a healthy heart is critical forseveral aspects of overall well-being4.
What are the drawbacks?
Depending on your fitness goals, there may be a better workout for you than the 12-3-30.
That’s because it doesn’t increase strength or improve flexibility, two key components for overall fitness.
In addition, adding variety to your workout routine is essential for optimizing fitness.
“Diversifying your fitness routine is a good idea to prevent burnout and overuse injuries,” Meier says.
We asked Johnston and Meier for their top beginner-friendly exercises that can be done in under 30 minutes.
Here’s what they had to say.
These are excellent movements to helpstrengthen your glutes.
Perform each exercise continuously for 40 seconds, then rest for 20 seconds before moving on.
Repeat the circuit three times with a one-minute break between rounds.
FAQ
How many calories do you burn during 12-3-30?
Energy expenditure varies widely depending on your age, height, weight, metabolism, and fitness level.
Also, remember that the more you do a specific workout, the more your body adapts to it.
How much weight can you lose doing the 12-3-30?
Ultimately, your nutrition will have more bearing on your weight than your workouts.
How many times a week should I do the 12-3-30?
However, fitness experts recommend mixing it up with other resistance and flexibility exercises to offset the cardio.
Combined with a healthy diet and calorie deficit, it can also promote healthy weight loss.
However, there’s no easy solution or magic pill for losing weight or getting fit.
