This slimming exercise was created by influencer Lauren Giraldo when she was looking for an easy and accessible way to stay in shape.
Most 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 sleep-deprived workouts out there, the beauty of the 12-5-30 workout is its simplicity.
This exercise involves being involved in a treadmill, 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 DOES IT WORK ON 12-5-30?
First, get on the treadmill and walk at a speed of 5 km per hour, without stretching, for 3-5 minutes – this will warm up your legs.
Then set the timer for 30 minutes and increase the dosage to 12% – you’ll probably start to feel the difference pretty quickly.
It’s good to stay on the side at first, even if you feel unsteady. It is important to follow basic instructions on how to use a treadmill safely. But to get the full benefits of this exercise, you must try to move without stopping.
However, if you want to increase one of these values at intervals, that is your choice. It may be that after about a month, your body knows how to increase the training, and it can increase the game or progress.
IS 12-5-30 WORKING ON?
Since the 12-5-30 workout program became popular, many social media users have copied Lauren’s routine and have posted amazing results, ranging from significant weight loss to tight, toned abs. But how effective is it?
Well, the benefits of walking are numerous. This is a great exercise if you are a beginner. The first thing to note is that this is an incredible route to take when it comes to building consistency into your workout routine. It’s simple and not as tricky as other programs, and it will increase your heart rate and help build and add to your basic fitness level.
The cardio component of the workout also means your heart rate will be challenged. Adding a mountain will definitely 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 exercises you can do on the treadmill, you will definitely see changes in the quads, glutes, and breasts.
And now for the important question: how many calories can you expect to burn with a 12-5-30 workout? If your main goal is fat loss, a 30-minute workout can burn up to 150 kcal. Although, as with any form of exercise, you need to mix it up and keep your diet consistent too.
Disadvantages of 12-5-30 training.
While it is a great cardio workout, people who have done strength training on a regular basis may not find it worth it. If this is your case, you can save for days when you are tired or even on days off when you want to move, but without exhausting yourself.
If this exercise is challenging for you at first, it may ease up after a few months as your fitness improves. It’s great practice, but don’t fall into the trap of complacency. It is important to note that when you are fit and strong enough, keep challenging yourself, perhaps increasing that speed gradually.
It is also important to note that walking or running on a treadmill – whether on a treadmill or outside – can affect your posture and your knees. Runner’s strain STIT is common in people who frequently walk or run on inclines, so try to alternate with occasional flat walking. As for posture, keep your back straight, shoulders back, and look where you will avoid injury.