If you follow fitness trends, you might have seen the 12-5-30 workout popping up all over social media. This treadmill workout was created by influencer Lauren Giraldo when she was looking for an easy and accessible way to stay in shape.
Many of us have a love and 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 in its simplicity.
This workout involves increasing the incline of the treadmill, mimicking walking up a hill. Adding hills or inclines to a walking workout has been shown to increase heart rate, burn calories, and target muscles in the hamstrings, glutes, and calves.
HOW TO DO THE 12-5-30 WORKOUT?
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 you to warm up your legs.
Then set the timer for 30 minutes and increase the incline to 12% – you’ll probably start to feel the difference pretty quickly.
It’s okay to stand sideways at first, especially if you feel unsteady. It is important to follow basic guidelines on how to use a treadmill safely. But to get the full benefits of this workout, you must try to move without holding on.
However, if you want to increase either of these values in intervals, that’s your choice. It may be that after about a month your body gets used to the intensity of the workout and you may be able to increase the speed or incline.
IS THE 12-5-30 WORKOUT EFFECTIVE?
Ever since the 12-5-30 workout program became famous, many social media users have copied Lauren’s routine and they’ve posted amazing results, ranging from significant weight loss to tight, toned bellies. . But how effective is it?
Well, the benefits of incline walking 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 when looking to build consistency into your gym routine. It’s simple and not as tricky as other programs, and it will definitely increase your heart rate and help build and add to your base level of fitness.
The cardio element of the workout also means your heart rate will be challenged. Adding a hill will surely get your blood pumping and start getting your heart rate up. It’s great for burning calories and for posture – but keep your shoulders back and chest high as you climb the hill.
The 12-5-30 also provides one of the best leg workouts you can do on a treadmill, you’ll definitely see changes in your quads, glutes, and hamstrings.
And now for the crucial question: how many calories can you expect to burn with the 12-5-30 workout? If your main goal is fat loss, the 30 minute workout could burn up to 150 kcal. Although, as with any exercise approach, you need to mix it up and keep your diet consistent too.
THE DISADVANTAGES OF THE 12-5-30 TRAINING.
While it’s a great cardio workout, people who already do strength training on a regular basis might not find it worth it. If this is your case, you can reserve it for days when you feel tired or even on rest days when you want to move, but without exhausting your body.
If this workout is challenging for you at first, you may plateau after a few months as your fitness improves. It’s a great workout, but don’t fall into the complacency trap. It’s important to note that when you get fit and strong enough, keep challenging yourself, perhaps increasing that speed gradually.
It’s also important to note that walking or running on an incline — whether on a treadmill or outdoors — can affect both your posture and your knees. STIT runner’s knee is common in people who constantly walk or run on inclines, so try to alternate with flat walking occasionally. As for posture, keep your back straight, shoulders back, and watch where you’re going to avoid injury.