Every once in a while, a new fitness trend emerges, taking the internet by storm. Over the years, we’ve seen and written about several cases where internet users swear they found out the best way to build muscle, lose weight or get a six-pack. Disclaimer: not all of them work. And that shouldn’t be a surprise. After all, we shouldn’t believe everything we read online.
And that’s where we come in. At EVO, it’s also our job to search further and review these internet fads and guarantee they help our members reach their goals. That’s what we will be doing with this latest viral fitness trend: 12-3-30. What it is and how it helps you burn more calories and improve cardiovascular wellness.
Created by the fitness influencer Lauren Giraldo and popularized all over social media, the 12-3-30 involves doing a 30-minute workout consisting of walking on a treadmill at an incline of 12 and a speed of 3 mph — around 4,8km/h for us Europeans. Due to its essence, this is a low-impact, low-intensity way to burn calories and improve cardiovascular fitness.
As you already guessed, the name comes from the parameters of the workout: 12% incline, 3 mph speed (4,8km/h), and its duration, 30 minutes. The idea is that by keeping a constant pace and inclination, you can perform a moderate-intensity workout accessible to people of all fitness levels. It can also work as an addition to a longer fitness routine for those looking to burn extra calories.
After all, it’s just walking on a treadmill: everyone can do it. However, most people point out how deceiving this workout can be — it’s not a walk in the park. So, if you need, start slowly or adjust the speed if you feel the rhythm is too elevated.
Did you know that every time we run, we put 2.5 times more weight onto the ground with the impact of the running? That can take a toll on our joints and bones. Since this can be considered a LIIT (Low-Intensity Interval Training) workout, you’ll protect your joints.
Think about what you can do while walking for 30 minutes. Catching up on your podcasts, watching a tv show or listening to an ebook — the possibilities are endless, and a guarantee you’ll this workout will never be boring.
Well, there isn’t a single workout that alone can make you lose weight. The only way to lose weight is to burn more calories than you consume, which means exercising without dieting is not enough to drop some kilos. Besides following a proper diet, other factors must be considered: genetics, suitable hydration, and fitting hours of sleep also play a huge role.
In conclusion, the 12-3-30 treadmill workout works, but just like any workout, it must be combined with all the above-mentioned factors.