Let’s make one thing clear: I No runner. I’ve always wanted to be one of those early morning long runs, but I’ve accepted that’s not me: I get bored after the first five minutes of her, even if I’m listening to podcasts or music. Input: 12-3-30 workout. Made famous on TikTok and on the treadmill, he focuses instead on walking.
My immediate guess when it comes to TikTok workouts is that they’re trendy for aesthetic purposes only, and not really effective. That’s true for some, but not all. The 12-3-30 workout has real fitness benefits.
When I had the chance to try the 12-3-30 workout (30 minute treadmill walk at 12 degrees incline), I was intrigued. I’ve heard of it, but never tried it. I thought the 12-3-30 workout was easy. walkingI run and walk regularly on the treadmill, how does it differ? (Very, but more on that in a minute.)
Also, when using the treadmill, maintain a low/flat incline, especially when running, and never exceed 4 degrees when walking. I expected the 12-3-30 workout to be difficult, but I didn’t expect great results. This is what happened after working on my routine for three weeks.
workout
12-3-30: Set the treadmill incline to 12 degrees, change the speed to 3 miles per hour, and walk for 30 minutes. Completed in 2-3 days a week. (I decided to do it for 21 days.)
Not only is this treadmill workout a great way to boost your cardiovascular health, but “it also helps activate multiple muscle groups in your legs,” says CPT’s Haley Gott. very! )
12-3-30 Forms and Safety Tips
This exercise isn’t for everyone and it’s not low impact, so here are a few tips I kept in mind when I first started. If you have back problems, this workout may not be the best option for you. “Walking steep hills puts a strain on your lower back,” says Gott.
Avoid hunting. Pay close attention to your posture and keep your core strong during your workout.
Start with a lower incline if you have hip, hip, knee, or ankle problems. The 12-3-30 workout can also lead to injury for those with hip, knee, or ankle problems. If you have problems with any of the above body parts, we recommend starting with a lower incline and working your way up. ‘ adds Gott.
You can’t even set up a treadmill and zone out. I would like to take care of my body while walking. “When we start to get tired, our bodies naturally start to compensate,” says Gott. This means your lower back and other muscles help you complete your workout, which can lead to pain and injury. Please lower it.
Don’t skip post-workout stretching. No matter what, Gott recommends deep stretching after your routine, “because it will tire your legs for the same 30 minutes.” We recommend training.
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My plan was to do this workout during my regular morning or afternoon session and listen to podcasts or music while walking. I decided to do regular strength training with a focus on
challenge
Week 1: Focused on posture and form to get the best possible workout.
Thoughts from the first 12-3-30 session: This is hard. I don’t know if it was because my body was tired or if it was actually this hard..
For week 1, I chose my usual workout time of 8am. Even though this is a walking workout, I felt very tired before and after starting the workout.
12-3-30 Various parts of the workout were tough. It was especially difficult to do without holding on to the treadmill bars, and the pressure could make walking a little easier. However, I often took my hands off to change the difficulty of my workouts. When I did that, I felt it working mainly on my buttocks and buttocks, and a little on my core. It felt like I was leaning forward to counteract the tilt. The first week was a real challenge for me. He had two weeks left.
Week 2: I made changes to my body routine.
I switched to a workout session at noon and it was much easier. I had more energy at noon and could already feel myself getting stronger. My back and core area are less sore than his first week.
Of course, I wanted to change the difficulty of the walk every minute. So I even found a way to make it a mid-level workout, putting my wrists over the treadmill handles instead of actually grabbing the treadmill handles. That repositioning gave me plenty of support while still feeling the burn in my legs and core.
My usual strength training routine after the 12-3-30 workout was much more difficult than usual. Even with additional core, arm, or leg exercises, 30 minutes of walking made him feel more tired. I found the core and back cooked.
Week 3: Feeling tired, but finally able to walk.
Heading into the final week, I continued to walk at varying degrees of difficulty, depending on how I held the handles (or not) and the position of my hands. I struggled to find a balance between working my core and keeping my lower back pain free.
A few days after I finished, working out on the treadmill felt very easy.
Once I got back to my normal treadmill running routine (5 mph for 12 minutes with no incline), I felt so much better. The last time he walked for 8 minutes for the cool down felt like he was going downhill so he increased the incline to 2. Now that any kind of treadmill exercise has become so much easier, you really need to pick up speed. and/or tend to feel more work. Hello surprise results!
My Biggest 12-3-20 Workout Points
1. 30 minutes on the treadmill is a very long time.
When I first tackled this workout challenge, I thought the 30 minutes would fly by every time I worked out. (I endured a 90-minute sweating session in the name of Carrie Underwood’s strong legs, so this should be easy.) But… it wasn’t. Not getting bored while doing a 12-3-30 workout was a challenge in itself for me.
it was mental training When It’s the stimulation of podcasts, so without distracting entertainment, it might be more challenging. Alternatively, going in the opposite direction and watching a movie or TV show can make time pass faster.
2. You can change almost anything.
Creating changes doesn’t require professional help and isn’t as difficult as you might think. I learned to tune in to how my body felt and made adjustments based on that.
For example, instead of whitening the treadmill handles, I was able to put my hands over them to find the right medium pressure during exercise. It’s been a long time since I left. Making changes first also allowed me to see my fitness progress.
3. Working out may not be for everyone, but that’s okay.
This was the hardest to understand. I am grateful for my healthy body and don’t take it for granted, but there is a part of me that thinks I can do anything without injury. I have a history of growing up abusing my lower back in dance class and that’s where this workout took the brunt and I needed to rest for a few days. and allowed me to recover enough to continue the challenge.
I have also found that this workout is best if your hips are in really great shape. There are fixes and options to keep you going.
Conclusion: The 12-3-30 workout was great for challenging my physical and mental health and changing my usual routine. look The main physical consequences I did felt I myself got stronger and mentally tougher every week after that.
Addison Aloian (She/She) women’s healthWhen I’m not writing all about pop culture, health, beauty and fashion, I love working out at the gym, shopping at Trader Joe’s and watching hockey games on TV. her work is Allure, style caster, Lofficiel USA, V magazineWhen Modern luxury media.
