What is the 12-3-30 Treadmill Workout?21 Mar

The 12-3-30 treadmill workout is popular on TikTok and in the fitness world.

It is a low impact exercise and is apparently a lot harder than it seems! Let’s dive into the detail and see how and if this 30 minute exercise could work for you😍

What does the 12-3-30 workout entail?💪🏼

The workout goal is to keep your heart rate elevated without running on the treadmill. This trend requires you to walk at a moderate pace (3mph), on a steep incline (12%) for, yes, you guessed it, 30 minutes!

• Set the slope of your treadmill to 12%
• Adjust your speed to 3mph
• Engage in a 30-minute walk

Remember to use these numbers as a guideline. You can adjust your treadmill if 12% doesn’t work for you or your lower back. If the speed is too fast or slow, make the suitable adjustments! Make sure it suits you and your ability.

What could be the possible advantages of the 12-3-30 workout?🤔

This workout may not be everyone’s cup of tea, but here are some of the potential benefits,

• It’s a low impact workout – winner!
• It could help to strengthen the lower body.
• Incline walking or running can boost heart rate improving cardiovascular fitness.
• It could boost your endurance
• It could be a quick and effective way of getting in your steps whilst working up a sweat.

How to do the 12-3-30 properly🚶

Before starting your workout, learn how to do the 12-3-30 workout correctly and safely and make suitable adjustments for you and your body.

Some things to consider…

• Maintain good posture by keeping your shoulders back, stabilising your core, and try not to lean back.
• Avoid jumping straight into doing the 12-3-30 five days a week, especially if you’re a beginner. This may result in injury or burnout and there are lots of other things to enjoy in our leisure centres to keep you active.
• Warm up before doing the 12-3-30 with five minutes of walking at an easy pace without an incline. Repeat this as a cool-down after completing the workout.

And there you have it, a new way to workout on the treadmill. If you’ve tried it, let us know how you found it and share your hints and tips!

For more information on our gyms and equipment, visit our website here! For any questions whilst using our facilities, make sure to give one of our qualified fitness instructors a shout. We are always happy to help 😊

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