The 12-3-30 workout

by Vrushali Lad | editor@themetrognome.in

The ’12-3-30′ workout is all the rage at the moment. Created by fitness coach @laurengiraldo, it’s an incline treadmill workout that follows this system: Incline of 12 at a speed of 3 for 30 minutes. It’s touted as a quick but intense weightloss workout for those who don’t have the time for longer regimens.

I tried it out this week and here’s what I think:

💪 It’s certainly intense. The high incline challenges the entire body to maintain posture and balance while walking steadily uphill. Great for weight loss.

❌ It’s tough on the knees, ankles and back. Attempt it only if your joints and muscles are limber and pain-free. Seek medical advice if you have any health issues.

✅ Incline walking is excellent for a nearly full body workout. If you’re attempting this one, do it not more than thrice a week.

❌ Do not start on the 12-3-30 system the moment you hop on. Use 10 minutes to ease your body into it. Increase the incline (2 to 12) every minute while keeping speed steady at 3. This means you will be on the treadmill for a total of 40 minutes. Beginners should not do the full 30 minutes right away.

💧 Hydrate well before you begin, because you will sweat a lot and might feel cramping or nausea. Once done, hydrate with small sips of fluid infused with electrolytes.

🔽 I expect that weight loss may plateau if this is the only cardio you do. I would intersperse this workout with regular weight training to fuel your effort. I’m not much into cardio but I think this is good for people who are comfortable with treadmills and looking for a new workout to burn the fat.