3 miles per hour, 30 minutes, 12% incline. A combination that adds to your muscle tone and lowers your weight, experts say. Here’s what makes the 12/3/30 treadmill routine the workout to beat.
You’ve heard that the 12/3/30 treadmill session represents a fitting road to weight loss and toned muscles alike. You’ve heard exactly right, fitness experts say. But how exactly does the 12/3/30 workout really… well… work out? Here’s how this structured exercise plan can get you shredded in 30 minutes, a few times a week.
This treadmill workout has proven its effectiveness for beginners and more experienced fitness enthusiasts. Whichever stage you’re at in your health journey, it’s worth including the 12/3/30 routine as part of your regular rotation. It’s a great alternative to a standard run that provides a tough cardio workout. How? It’s all based on an uphill walk. It’s a hike… at home.
You can thank Lauren Giraldo for developing the technique in search of an at-home exercise that can help sculpt a healthier body. It worked for her - she waved goodbye to 30 pounds as a direct result. As long as you have a treadmill, you too can try out the workout.
So why the name? Remember the numbers - 12/3/30. You’ll walk at a brisk speed of 3 mph for 30 minutes. Sounds simple enough, right? Now throw in a 12% incline.
This combination can seem grueling at first - but stick with it to reap substantial rewards. If you complete this workout regularly, you’ll get a lot more than an elevated heart rate. You’ll also build up your lower body while burning around 10 calories per minute. Yep, the math checks out - 300 calories per workout! Makes sense too, given that you’re scaling a hill.
It’s no wonder so many fitness gurus recommend the workout. But there are plenty more reasons. One reputable treadmill supplier, SOLE Fitness, explains…
“The incline works your calves, quads, hamstrings, and glutes, helping to build and tone muscle. It’s easier on your joints than running, making it safer for many people. By following this routine, you’ll see better heart health, stronger muscles, and a boost in mental well-being.”
Did they say mental well-being? They certainly did. Those benefits come from a steady focus on controlled, measured breathing over the course of a 30-minute uphill trek. When you follow a structured workout routine, it creates a resulting feeling of accomplishment as you overcome an intense, but manageable challenge.
It’s inspiring - and motivating enough to keep you driven toward your goal, putting one foot in front of the other this time, next time, and every time you switch on the treadmill.
The right mindset is almost everything when it comes to maximizing your efforts. A key part of that? Consistency. You need to make sure to complete the 12/3/30 workout 3 or 4 times a week if you want the best results. You’ll also want to find the right apparel and footwear for the job. Not too constricting, but a fit that powers you to conquer any sports performance challenge…
Most importantly? You need a treadmill that lends itself to the 12/3/30 workout like no other.
Ideally, you want something that’s smooth, reliable, and offers a range of customizable incline settings. Speak to your preferred treadmill supplier to find a suitable product - and if you mention the 12/3/30 workout, they’ll know exactly what you need.
