12-3-30 Workout: What It Is and How It Works

In recent years, the 12-3-30 workout has become a trend in the fitness world, especially among those looking for a simple and effective way to improve cardiovascular endurance and burn calories. Created by digital influencer Lauren Giraldo , this method has gained popularity for its accessibility and ease of execution, without the need for complex equipment.

But what is 12-3-30 Training, and what are its benefits? In this article, we explain everything you need to know.

What is 12-3-30 Training?

The 12-3-30 Workout consists of a cardiovascular workout performed on the treadmill, following three simple rules:

✅ 12% slope
✅ Speed of 3 miles per hour (about 4.8 km/h)
✅ Duration 30 minutes

The idea behind this workout is to combine an incline walk with a moderate speed, promoting cardiovascular and muscular effort without the need for running or high-impact exercises.

Benefits of 12-3-30 Training

This training method has gained popularity because it's simple, effective, and suitable for a variety of people. Here are some of its main benefits:

1. Calorie Burning and Weight Loss

The combination of a high incline and continuous walking increases the body's effort, promoting greater calorie expenditure compared to a normal walk. It can be an excellent strategy for those looking to lose weight without resorting to high-intensity training.

2. Muscle Strengthening

Walking at an incline activates the leg and gluteal muscles more intensely than walking on a flat surface. This workout can be especially helpful for strengthening lower-body muscles.

3. Low Impact on Joints

Unlike running, which can put strain on your knees and ankles, the 12-3-30 workout is gentler on your joints, making it a good option for those who want to avoid injuries or have physical limitations.

4. Improved Cardiovascular Health

Incline training helps increase your heart rate, promoting benefits for heart health and cardiovascular endurance .

5. Easy to Include in Your Routine

The simplicity of this workout allows it to be easily integrated into your daily routine, without the need for additional equipment or advanced training knowledge.

How to Start?

If you've never tried this workout, it might be helpful to gradually adapt:

✅ Start with a lower incline , like 6% or 8%, and increase it as you feel more comfortable.
✅ If 3 mph ( 4.8 km/h) is too intense at first, reduce it slightly and increase it over time.
✅ Wear appropriate footwear to avoid discomfort in your feet and ankles.
✅ Maintain good posture : avoid holding on to the treadmill, as this can reduce the effectiveness of your workout.

12-3-30 Workout: Does It Work For Everyone?

While this workout is an excellent option for many people, it's not suitable for everyone. Individuals with joint problems , cardiovascular disease , or who have difficulty walking at an incline should consult a professional before trying it.

If you want to vary your workouts and maximize results, you can combine it with strength and mobility exercises for a more balanced program.

Conclusion

The 12-3-30 workout is an affordable and effective way to improve fitness, strengthen muscles, and promote calorie burning without excessive impact on your joints. If you're looking for a simple workout to start or complement your routine, this could be an excellent option.

Ready to try it? If you want more workouts and guidance, explore the programs available at TreinoEmCasa.com and transform your training in a practical and efficient way! 🚀💪