If you follow fitness trends, you may have seen the 12-5-30 workout popping up on social media. This treadmill workout was created by influencer Lauren Giraldo when she was looking for an easy and affordable way to stay in shape.
Many of us have a love-hate relationship with the treadmill. But jumping on one of the best treadmills can be great for fat loss, fitness levels and even our mental health. And while there are plenty of fat-burning treadmill workouts out there, the beauty of the 12-5-30 workout is its simplicity.
This exercise involves increasing the incline of the treadmill, mimicking walking uphill. Adding hills or inclines to your walk has been shown to increase your heart rate, burn calories, and target your hamstrings, glutes, and calves.
HOW TO DO THE 12-5-30 EXERCISE?
First, get on the treadmill and walk at a speed of 5 km per hour with no incline for 3-5 minutes – this will allow your legs to warm up.
Then set the timer for 30 minutes and increase the incline to 12% – you’ll probably start to feel the difference very quickly.
It’s okay to stand to the side at first, especially if you feel insecure. It is important to follow basic instructions on how to use a treadmill safely. But to get all the benefits of this exercise, you must try to move without holding.
However, if you want to increase any of these values at intervals, that is your choice. It may happen that after a month or so your body gets used to the intensity of the training and you may be able to increase the speed or incline.
IS THE 12-5-30 EXERCISE EFFECTIVE?
Since the 12-5-30 workout program became famous, many social media users have copied Lauren’s routine and posted amazing results, from significant weight loss to firm, toned abs. But how effective is it?
Well, the benefits of leaning walk are numerous. This is a great exercise if you are a beginner. The first thing to note is that this is a fabulous route to take if you want to build consistency into your gym routine. It’s simple and not as complicated as other programs and will definitely get your heart rate up and help you build and add to your base fitness level.
The cardio element of the workout also means your heart rate will be challenged. Adding a hill is sure to get your blood pumping and your heart rate up. It’s great for burning calories and for posture – but keep your shoulders back and chest up when going uphill.
12-5-30 also provides one of the best leg workouts you can do on a treadmill, you will definitely see changes in your quads, glutes and hamstrings.
And now for the big question: how many calories can you expect to burn in your 12-5-30 workout? If your main goal is fat loss, a 30-minute workout could burn up to 150 kcal. Although, as with any exercise approach, you need to mix it up and maintain a consistent diet.
DISADVANTAGES OF TRAINING 12-5-30.
While this is a great cardio workout, it may not be beneficial for people who already do regular weight training. If this is your case, you can reserve it for days when you feel tired, or even for rest days when you want to move, but without exhausting your body.
If this exercise is a challenge for you at first, after a few months you may find that your fitness improves. It’s great exercise, but don’t fall into the trap of complacency. It’s important to remember that once you’re fit and strong enough, keep challenging yourself and maybe gradually increase your speed.
It’s also important to remember that walking or running on an incline—whether on a treadmill or outdoors—can affect both your posture and your knees. Runner’s knee STIT is common in people who walk or run on an incline all the time, so try to alternate with flat walking occasionally. In terms of posture, keep your back straight, shoulders back and watch where you can avoid injury.