The viral weight loss trend called Incline Walking Workout supposedly allows you to lose weight quickly by walking on an incline treadmill. Invented by former actress Lauren Giraldo, the 12-3-30 workout has created hype on FitTok and online. If you are also wondering whether it actually helps with weight loss, you can learn more about its benefits below. In addition, you will find some tips on training methodology that you can follow to achieve the desired effect in terms of calorie consumption, as well as to avoid possible health risks.
How can 12-3-30 or Incline Walking Workout improve your exercise routine?
The current fitness trend requires you to get on a treadmill and get going on an incline at a fast pace. Now, does this help you burn more calories for a short period of time and thereby lose weight faster than regular cardio? Indeed, the amazing benefits of such a regular exercise routine cannot be denied. So if you want to boost your calorie burn and tone your glutes and hamstrings, consider adding an incline treadmill to your next walking workout. This is similarMountaineering exercises, where you have to walk on the treadmill at incline angle 12 for 3 miles or about 5 km for 30 minutes.
Such workouts stimulate muscle groups that are not normally as active when you walk on flat ground. When you go up an incline, your heart rate also increases, so you burn even more calories during your workout. Therefore, Incline Walking Workout can prove to be one of the most effective weight loss methods and increase your fitness level quickly. So are you ready to go this route? Discover some useful information below, as well as exercises suitable for both motorized and manual treadmills and tips for exercising outdoors.
Is it safe for everyone to choose 12-3-30 over cardio?
There's no doubt that walking on an incline treadmill can add an extra challenge to your typical walking workout. Every exercise program needs a stress factor, such as incline and time, to give the body the opportunity to change. Additionally, any type of running workout, whether it's walking uphill outdoors or on a treadmill, can help you burn extra calories.
However, 12-3-30 also comes with a caveat: If you're just starting out on your fitness journey, it's not recommended to go on inclines right from the start. Complete your steps on a flat path or on a treadmill with no incline. If you do this consistently, it can also have a positive impact on your weight loss efforts. If you're already in shape, you can try the following training methods and see how your body changes without dieting or counting calories.
Introduction to Incline Walking Workout for Beginners
If you're new to treadmill training like this, you could start with a 20-minute workout. This would be a great place to start, allowing you to explore different speeds and inclines. It's best to train the muscles in your lower body first before moving on to higher incline angles, speeds, and more demanding intervals. Use this workout again and again in your normal exercise routine to build your fitness. You can then combine the Incline Walking Workout with your walking training at home or outdoors over time.
Manual treadmill interval training – 15 minutes
If you have a manual treadmill at home, you can also try a beginner interval walking workout. This workout is great for users of all abilities and can be easily adapted to become more advanced by simply increasing the resistance and/or tempo.
High Intensity Manual Treadmill Incline Walking Workout - 20 minutes
Manual treadmill fans can also benefit from a fun and intense 20-minute session on a manual treadmill while losing weight. With this workout, you'll work to build your cardio strength and endurance through longer work intervals and minimal breaks. Finish the workout with some sled kicks at strong resistance that are effectiveBurn calories in the lower bodycan.
Walking training for advanced users – 25 minutes
If you're ready to take your walking workout to the next level on the incline treadmill, you can extend the duration. Up the ante with a 25-minute incline walking workout on the inclined treadmill. This session takes you through longer intervals and more challenging climbs. You'll bump all the way up.
Advanced training on the treadmill with an incline for 30 minutes
Strengthen and tone your legs and strengthen your cardiovascular system with an advanced 30-minute incline walking workout. This can also be done at home on a manual or electric treadmill. Challenge yourself in a fast-paced, intense walking workout using all levels of incline angles. If you've mastered walking on an incline treadmill, then this workout is all you need to take your fitness to new levels.
How to Do Incline Walking Workout Outdoors
If you don't have a treadmill at home, you can take a nature walk outside instead. Use the hills in your neighborhood or the local park to create your own incline walking workout. Also try to increase your pace as you go up the hill. Let the downhill section be your recovery. This is similar to the intervals of walking and resting you might do during such a treadmill workout.
Additionally, you can also challenge yourself outside by increasing your exercise intervals. Find a steeper hill or push yourself if you want to get fitter. Start with 30 seconds of hard work uphill, resting on the way down. Repeat this several times until you have reached your desired workout length. There are always ways to make your training more challenging, which is important to see progress over time. If you're ready to make your workout more challenging, try 45 second, 1 minute, and even 1 minute and 30 second intervals.
