If you follow fitness trends, you may have seen the 12-3-30 workout on social media. The treadmill training already has more than 70 million views on Tikkok, and the hashtag #12330 Challenge has more than 18 million. ManyTikok userclaim that the workout stimulates you to train every day. Supposedly it also burns hundreds of calories in less than an hour and even helped some people to lose weight.
There are many training routines for burning fat, but the beauty of the 12-3-30 workout lies in its simplicity. You put thatTreadmill on an inclineOf 12 and a speed of 3 miles (approx. 5 km) per hour (approx. 5 kilometers per hour) and then go for 30 minutes. However, if you want to shorten some of the intervals, that's your business. As soon as your body has got used to the intensity of the training, you can increase the speed or slope.
Who is the inventor of this fitness trend?
Lauren Giraldo has made a name for herself as an actress in her youth. The Vloggerin began to make a name in the fitness world after shared training videos online. The Tikok video of the 12-3-30 star became a viral hit that was shared by millions of people who were amazed at the result. Lauren says about online training: “In the past, I was so intimidated by the gym that it didn't motivate me. But now I go there and do this one thing and I feel good at it ”.
Giraldo developed the treadmill workout when she was looking for a simple way to get in shape. The training helped her to lose 30 kg without having to change her diet.
This is how the training program works
If you have now become curious, we will explain more details about the workout below.
Who is the 12-3-30 workout suitable for?
12-3-30 is ideal for everyone who is a solidComplete cardio trainingwant. Regardless of whether you are a beginner or experienced jogger- running on the slope strengthens the buttocks and knee tendon muscles and can serve as an introduction to strength training.
Although training is often prescribed people who recover from injuries or live with joint pain, we recommend that you do it with caution and listen to your body.
How does the treadmill training affect your body?
Many people have a love of hate, and the 12-3-30 workout is everything they probably hate endurance training. It has a uniform pace, takes a while, and repeating the same movement can even be bored.
Instead of getting bored, you can also use the training to take some time for yourself. Listen to a favorite podcast or music without anyone distracting it. That is certainly good for your mental health. The emotional advantages of endurance training are well known: stress reduction, better sleep, more feelings of happiness, better cognitive functions, more energy, fewer fears, etc.
In addition, treadmill training is good for fat loss and your own condition. It has also been shown that an additional incline increases the heart rate and strengthens the knee tendon, buttocks and calf muscles.
How do you safely start with 12-3-30 training?
Make sure that you are able to go on normal terrain for 30 minutes a day without getting muscle or joint pain. As soon as you can make this safe for three weeks, install gradients several times a week and gradually increase the level. According to experts, however, it is best to increase the intensity of the training by more than 10 percent per week. However, if you are tired or have pain at any time, you should not go to the next stage. Wait instead until the pain subsides, and if that is not the case, see a doctor.
How often should you do the exercise routine per week?
Since the 12-3-30 workout became famous, dozens of users on social media have copied and achieved amazing results-from significant weight loss to streamlining and well-trained abdominal muscles. To ensure that it is effective, however, experts advise that they initially do it twice a week until they have got used to exercising it on at least 5 days a week.
How many calories do you burn per treadmill training?
Although the exact results vary depending on the weight, fitness level and the general state of health, this training program is extremely effective for everyone whoburn more calorieswant. But to be more precise: if a person with a weight of 150 kg runs on the treadmill, for example on the treadmill with a speed of 3 miles (approx. 5 kilometers) per hour, it burns about 140 calories. With the 12-3-30 workout, which is carried out with a slope of 12, the number of calories consumed doubles at least.
