What is the viral 12-3-30 method which gained so popularity on social media platforms?
The “12-3-30” method is a popular approach to treadmill workouts that has gained attraction on social media platforms like TikTok and Instagram. It’s a simple and effective way to structure your treadmill exercise routine for better fitness and weight loss results.
Here’s how the 12-3-30 method works:
- 12: Start by setting the treadmill incline to 12%. This elevated incline mimics uphill walking or hiking, which increases the intensity of your workout and engages different muscle groups compared to walking on a flat surface.
- 3: Next, set the treadmill speed to 3 miles per hour (about 4.8 kilometers per hour). This moderate pace is generally a brisk walking speed for most people.
- 30: Finally, you’ll aim to walk at this 3 mph pace on the 12% incline for a duration of 30 minutes.
The idea behind the 12-3-30 method is to combine the benefits of incline walking, which burns more calories and engages muscles in the lower body, with a moderate and sustainable pace for 30 minutes. This workout can be especially effective for those looking to improve cardiovascular fitness, burn calories, and tone the legs and glutes.
As with any exercise routine, it’s essential to consider your fitness level and consult with a healthcare professional before starting a new workout program. Adjust the settings as needed to suit your capabilities and gradually increase intensity over time. Remember to stay hydrated and use proper form while walking on the treadmill to prevent injuries.
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