What is the 12-3-30 Workout?
The 12-3-30 workout was created by fitness instructor Lauren Giraldo. Giraldo developed the workout after struggling to find a workout that she could fit into her busy schedule. She wanted a workout that was effective, but also quick and easy to do.
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12-3-30 is a high-intensity interval training (HIIT) workout that can be done at home or at the gym. It consists of 12 minutes of jogging or running, followed by 3 minutes of high-intensity interval training (HIIT), and then 30 seconds of rest. The workout is repeated for a total of 3 rounds.
Benefits of the 12-3-30 Workout
The 12-3-30 workout is a great way to lose weight by burning calories and improving your cardiovascular health. It has been shown to burn up to 500 calories in just 30 minutes. It is also a low-impact workout, easy on your joints. The workout can be modified to fit your fitness level, so it is suitable for people of all ages and fitness levels.
Learn more about the benefits of HIIT workouts.
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How do you do the 12-3-30 treadmill workout?
- Warm up by walking or jogging for 5 minutes.
- Increase the speed of the treadmill to a challenging pace. You should be able to hold a conversation, but you should not be able to sing.
- Jog or run for 12 minutes. During the last minute of jogging, increase the speed of the treadmill to a sprint.
- Rest for 30 seconds. You can walk or stand during the rest period.
- Do 3 minutes of high-intensity interval training (HIIT). During the HIIT, you will sprint at the fastest pace you can. You should be out of breath and unable to hold a conversation.
- Rest for 30 seconds. You can walk or stand during the rest period.
- Repeat the 12-3-30 workout for a total of 3 rounds.
- After the workout, cool down by walking or jogging for 5 minutes.
Can you do the 12-3-30 without a treadmill?
Yes, you can do the 12-3-30 workout without a treadmill. You can use any piece of cardio equipment, such as an elliptical, stair climber, or stationary bike. You can also do the workout outside by running, jogging, or walking.
If you are doing the workout outside, you will need to adjust the time and intensity of the workout to fit your surroundings. For example, if you are running outside, you may need to slow down or stop if there is a lot of traffic.
How many times a week should I do the “12-3-30” workout?
How many times a week you should do the 12-3-30 workout depends on your fitness goals and current fitness level. If you are new to working out, you may want to start by doing the workout 2-3 times per week. As you get more fit, you can increase the number of times you do the workout to 4-5 times per week.
It is important to listen to your body and take rest days when needed. If you are feeling sore or tired, take a day off from working out. You can also modify the workout by decreasing the amount of time you spend jogging or running, or by decreasing the number of rounds you do.
How many calories does 12 3 30 burn?
The number of calories burned during the 12-3-30 workout will vary depending on your weight, fitness level, and intensity of the workout. However, on average, the 12-3-30 workout can burn up to 500 calories in just 30 minutes.
Read this article to learn how to burn more calories during your workouts.
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Does 12-3-30 burn stomach fat?
The 12-3-30 workout can help you burn stomach fat. However, it is important to note that spot reduction is not possible. You cannot target specific areas of your body to lose fat. Instead, you need to lose fat overall. The 12-3-30 workout can help you do this by burning calories and improving your cardiovascular health.
Are there any risks with the 12-3-30 workout?
There are some potential risks associated with the 12-3-30 workout, as with any other workout. These risks include:
- Injuries. HIIT workouts can be tough on your body, and if you are not careful, you can injure yourself. It is important to warm up before you start the workout and to listen to your body. If you are feeling pain, stop the workout and rest.
- Dehydration. HIIT workouts can make you sweat a lot, so it is important to stay hydrated. Drink plenty of water before, during, and after the workout.
- Overtraining. If you do the 12-3-30 workout too often, you can overtrain. Overtraining can lead to fatigue, injuries, and a decrease in your performance. It is important to give your body time to recover between workouts.
If you are considering doing the 12-3-30 workout, it is important to talk to your doctor first. They can help you determine if the workout is right for you and can give you tips on how to do it safely.
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Who Should Try the 12 3 30 Method?
Most people can benefit from using this workout. Because of its versatility individuals can adapt the workout to benefit their needs. Even if one only uses this for walking, they can focus on using great form and experience the benefits of cardio, and engage the proper muscles. Activating the right muscles can improve the body’s whole chain.
Specific groups of people who will experience the benefits of 12 3 30 are those with joint issues. Those who have an overuse injury from vigorous activity.
Health benefits of improving cardiovascular health:
Disease Prevention: Cardio training reduces the risk of heart disease and stroke, leading causes of death worldwide.
Enhanced Performance: Cardiovascular fitness boosts physical performance by improving endurance and strength, essential for sports and daily activities.
Longevity: Regular cardio exercise can extend lifespan by promoting overall heart health.
Brain Health: Cardiovascular endurance ensures a healthy blood supply to the brain, supporting cognitive function and preventing conditions like dementia.
Cost-Efficiency: Research shows by preventing cardiovascular diseases, you can reduce associated healthcare costs.
Improved Sleep: Regular cardio exercise helps regulate sleep patterns, which is crucial for overall health.
Stress Management: Cardio exercise reduces stress levels, improves mood, and decreases symptoms of depression and anxiety.
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Other exercises to add to your fitness routine:
Incline walking. Incline walking is a staple cardio exercise that enhances cardiovascular fitness by increasing the heart rate and improving the cardiorespiratory system. It involves walking uphill or on a treadmill set at an incline, which significantly increases the body’s demand for oxygen, thereby strengthening the heart muscle and improving its ability to pump blood
Strength training. Strength training is a critical component of overall health and fitness. It aids in building lean muscle mass, which increases the body’s metabolic rate and helps burn more calories even at rest. It also enhances bone density, reducing the risk of osteoporosis.
Resistance training. Resistance training is a cornerstone of any comprehensive fitness program. It helps increase lean muscle mass, which in turn boosts metabolic rate, aiding in weight management and fat loss.
For more ideas to mix up your fitness routine consider hiring a certified personal trainer or following popular personal trainers on social media!
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Related articles:
The Awesome Benefits of HIIT Workouts
How to Build Your Own Home Gym
Debunking the Myths: Is Cardio or Weights Better for Weight Loss?
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