When it comes to fitness, specific workout methods can have a significant impact on your body transformation journey. One such method gaining popularity is the 12-3-30 walking workout. This workout involves walking on an incline at a speed of 3 miles per hour for 30 minutes, aiming to maximize calorie burn and cardiovascular benefits.
We checked in with Andrew White, a NASM-certified personal trainer and co-founder of garagegympro.com, to learn more about how this walking method can potentially aid in transforming your body. He revealed that some of the benefits include weight loss, improved cardiovascular health, and muscle toning. Read on to find out more.
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Benefits of the 12-3-30 Walking Workout
White says that this workout is best for those seeking to burn calories. "The incline of 12% significantly increases the intensity of the walk, leading to a higher calorie burn compared to walking on a flat surface. This can be extremely beneficial for weight loss when combined with a balanced diet," he says.
He also explains how regularly doing this exercise can improve cardiovascular health: "The consistent challenge to the heart and lungs helps strengthen them, improving overall heart health and stamina."
This low-impact workout also helps with muscle toning due to the incline; as White says, "it particularly targets the calves, hamstrings, glutes, and quadriceps, helping in muscle toning and strengthening."
He notes that this workout may not be challenging for experienced individuals, so it's best for beginners. "This workout is great for those new to exercise as it is straightforward and adjustable. Beginners can start with a lower duration and work their way up to 30 minutes."
It's also great for people with little time on their hands but still want to work on losing weight. White says, "For those who have busy schedules and find it hard to fit in a workout, this 30-minute routine offers a full-body exercise that is efficient and effective. Individuals aiming to lose weight may find this workout particularly beneficial due to its high calorie-burning potential."
The Bottom Line
It's important to realize that this workout may not be for everyone since everyone's fitness and health conditions vary. White says, "Individuals with certain health conditions, especially those affecting the joints or cardiovascular system, should consult with a healthcare provider before starting any new exercise regimen. Additionally, those who experience discomfort or pain during the workout should adjust the incline or speed to a more comfortable setting or consider different exercises better suited to their conditions."
But, for those who are able to do this exercise, it's essential to start slowly. Begin with a shorter duration or a lower incline, and gradually increase as your fitness improves. White says to always remember to warm up before starting and cool down afterward to prevent injuries.