If you follow fitness trends, you might have seen the 12-5-30 workout that’s been 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 any of the best treadmills can be great for fat loss, fitness levels, and even our mental health. And while there are many fat-burning treadmill workouts out there, the beauty of the 12-5-30 workout lies in its simplicity.
This workout increases the incline of the treadmill, which mimics 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/h for 3-5 minutes without incline – this will warm up your legs.
Then set the timer for 30 minutes and increase the incline to 12% – you’ll probably feel the difference pretty quickly.
It’s okay to stand on your side at first, especially if you’re feeling unsteady. It is important to follow basic guidelines for using a treadmill safely. But to get the full benefit of this workout, you must try to move without holding on.
However, if you want to increase any of these values at intervals, that’s your choice. It may be that after a month or so your body will get 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?
Since the 12-5-30 workout routine rose to fame, many social media users have copied Lauren’s routine and posted amazing results, ranging from significant weight loss to tight, toned abs. . But how effective is it?
Well, the benefits of skewing are numerous. This is a great exercise if you are a beginner. The first thing to keep in mind is that this is a fabulous way to go if you’re trying to bring consistency to your fitness routine. It’s easy and not as tricky as other programs, and it will definitely get your heart rate up and help build and improve your core fitness level.
The cardio element of the workout also means your heart rate will be challenged. Adding a hill will surely get your blood pumping and your heart rate up. It’s great for burning calories and improving posture—but keep your shoulders and chest up as you climb the hill.
The 12-5-30 also offers 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 crucial question: How many calories does the 12-5-30 workout burn? If your main goal is fat loss, the 30-minute workout could burn up to 150 calories. Although, as with any training approach, you need to mix it up and keep your diet consistent as well.
THE DISADVANTAGES OF 12-5-30 TRAINING.
While it’s a great cardio workout, people who already do strength training regularly may not find it worthwhile. If this is the case for you, you can reserve it for days when you feel tired, or even rest days when you want to move without exhausting your body.
If this workout is initially challenging for you, 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 if you’re fit and strong enough, you’ll keep challenging yourself and maybe gradually increase that speed.
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 it with flat walking occasionally. As for posture, keep your back straight, shoulders back, and be aware of where you are avoiding injury.