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The 12-3-30 workout

The 12-3-30 workout

The 12-3-30 workout is a treadmill-based workout routine that claims to boost weight loss and burn calories.

The workout on the treadmill involves:

  • Walking at an incline level of 12
  • The speed setting of 3 miles per hour
  • Lasting 30 minutes

The idea is to get your heart rate up without running using the incline setting and a moderately paced walking speed.


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Benefits of the 12-3-30 workout

Benefits of the 12-3-30 workout

  • Improves health as with any form of physical activity.
  • May build some lower body muscle. You could build some lower body muscle and increase strength. Walking at an incline activates your hamstrings, quads, glutes, hip, knee, and ankle flexors.
  • Increases daily energy expenditure. Each 1% incline grade burns about ten additional calories per mile for a 150-pound person.
  • Provides a joint-friendly and low-impact alternative cardiovascular workout.


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Risks of the 12-3-30 workout

  • The 12-3-30 workout is low-risk for those who are active already. However, ensure you are cleared for basic exercise by your doctor.
  • When using a treadmill, attach the safety strap in case of falls. This strap will pull out a key that stops the treadmill if you fall.
  • Warm up before the workout by walking at a slower pace and lower incline.
  • Never push past pain.


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