Working from home forced us to move our workouts from the gym to our living rooms; social media became a hotspot for free activities and fitness advice. That's why we know that treadmill will help us in times like this. Walking on a treadmill has numerous advantages, ranging from weight loss to enhanced cardiovascular conditions. Although using a treadmill cannot specifically target the belly or other fats, cardiovascular exercise like this can assist you in burning off overall body fat. Of course, when it is partnered with a healthy relationship with food. As a matter of fact, Lauren Giraldo, a social media celebrity, has created a workout that has been getting a lot of followers recently. She first shared her "12-3-30 workout" on YouTube in 2019, and she credits it with pushing her to feel less intimidated by the gym and finally getting healthy. The workout continues to gain traction, with a viral TikTok video from November 2020 garnering more than 2 million likes and 12 million viewers. If you wonder if this truly works, you have come to the right place. Below are the things you need to know about treadmill workouts.
Does doing 30 Minutes on the Treadmill Help You Lose Weight?
Treadmills are one of the most prominent pieces of fitness equipment in the business right now, and it is for a practical reason. Treadmills have an extensive range of advantages, both in terms of health and convenience. They're ideal for reaching a number of exercise goals and are a great piece of equipment for people who are just beginning their health journey. The following are just a handful of the many health benefits of treadmills and how they can benefit people of all abilities.
So, the response to that question is undoubtedly a yes. You can lose calories by walking on a treadmill for 30 minutes every day. To eliminate one pound of body fat, you'll need to expend around 3,500 calories. The number of calories spent moving on a treadmill for 30 minutes depends on your body mass, as well as the speed and intensity with which you walk. A 155-pound person, for instance, consumes roughly 167 calories walking at 4 mph for 30 minutes and walking at the same rate as a 125-pound person who burns approximately 135 calories. Correspondingly, increasing the speed to 4.5 mph for 30 minutes burns 186 and 150 calories.
Treadmills can help you lose fat faster than other types of aerobic activity. The more speed and longer a person runs on the treadmill, the more calories they burn and the more weight they lose. HIIT workouts on a treadmill are one of the most effective strategies to lose body fat quickly and securely. Lower-intensity treadmill exercises, on the other hand, can help reduce body fat, albeit the results may not be as noticeable. Walking or running at an incline or alternating sprints and jogging while exercising on a treadmill are also effective ways to reduce weight.
People go after a calorie-restricted lifestyle and complete 150 minutes of moderate- to vigorous-intensity exercise per week during a 15-week behavioral weight-loss session. Those people had to lessen cardiovascular risk factors and lower triglycerides, total cholesterol, and low-density lipoprotein cholesterol after losing 5 to 9% of their weight. This means that even a slight reduction in excess fat can enhance your health.
Now, let's proceed with the tips on how to intensify the '12-3-30' TikTok Treadmill Workout.
When it comes to cardio, a common rule of thumb is to eat 45 minutes to an hour before you begin your workout. If your body desires, wait till afterward. In either case, choosing a snack that combines carbohydrates and protein is the best option.
Relax and steady wins the race, as the old adage goes, also applies to the 12-3-30 program. Neglect the urge to dive right in and take your time. Pre-workout exercises to engage your glutes, calves, hamstrings, and hips are recommended by Floyd-Jones. Then, as you get closer to the treadmill, steadily increase your speed. Then begin to alter the incline and possibly the rate. It's essential to challenge yourself, but you should also listen to your body—duration and pace can always be adjusted.
Increase your daily exercise time to boost the treadmill's health benefits. If you stick to a daily walking regimen of 30 to 60 minutes, you will be more likely to lose weight. If you want to speed up losing weight, you can add intensity to your treadmill workout. To boost the treadmill benefits for your body, try increasing the power of your walking program. A more intense workout can significantly reduce the length of your treadmill workouts while increasing calorie burn. Include an inclination to the treadmill, for instance. You are walking uphill, which will demand more muscle involvement than on a flat area since you are moving in contrast to gravity.
HIIT (high-intensity interval training) is another alternative to ramp up the intensity of your treadmill workout. HIIT improves your total calorie expenditure both during and after your workout due to the higher oxygen needed in your body. Move fastly for 30 seconds to one minute on the treadmill, then walk for one to three minutes for a HIIT workout. Rep until you've finished 30 minutes or more of training. You can vary your interval and rest intervals to suit your fitness level as you gain endurance.
'12-3-30' TikTok Treadmill Workout Benefits
Before we dig into its benefits, let's first define and discuss what is '12-3-30' TikTok Treadmill Workout. Giraldo's training is directed by three treadmill settings:
- The incline is set to 12.
- The speed is set to 3.
- The duration is set to 30 minutes.
Giraldo said in her videos that the workout is a "game-changer" for her and that it is a means for folks who aren't inspired to go to the gym to keep active at home. The exercise goes like this, rather than running, this involves walking at an incline, which has been shown to have some significant benefits, including increased weight loss (Giraldo credits the workout for helping her lose 30 pounds) because walking at an incline burns more calories than walking on a flat surface and works the core, glutes, and calves. Power walking has a more negligible effect on the joints than jogging, making it a viable option for people who find running too strenuous.
Giraldo's TikTok video claims that she conducts the activity five times per week and that it has helped her lose 30 pounds. "Of course, I observed physical changes, but I was most pleased with the mental changes," she remarked. "Every day, I felt pleased of myself for getting on the treadmill and having 30 minutes of me time." It also fulfilled another essential role for Giraldo: making her feel at ease in the gym. "The thing about 12-3-30 is that it made the gym a lot less terrifying." "I'm more confident in the gym now," she added, adding that she sometimes incorporates weights and other exercises into her regimen.
Now that you've read Giraldo's testimony of its pleasing effects, we will move on to its benefits.
Walking has numerous advantages, including lowering blood sugar, strengthening the heart, improving mood, aiding weight loss, and even reducing the chance of dementia. Furthermore, it is less taxing on the joints than other cardio workouts such as jogging. "It's a simple formula to remember," Floyd-Jones says of the 12-3-30 routine. "It just takes 30 minutes, and while the incline and duration make it hard, it's just walking—which appeals to individuals who don't like running or are unable to run."
The addition of the 12% incline intensifies the treadmill workout and raises the heart rate, simulating an uphill trek. "Climbing a hill enhances the workout by raising heart rate, respiratory rate, and possibly calorie expenditure," Floyd-Jones explains. "You will undoubtedly enhance cardiovascular health, cardiovascular endurance, strength, and lower-body strength due to the incline." Working against gravity on an inclination gets you winded faster than a walk in the park. So, short answer: Yes.
Once the 30 minutes are up, you're still on the hook. Allowing time to recuperate after a good sweat maximizes the advantages and reduces the danger of injury. "Any time you're traveling up an elevation for that long," Floyd-Jones says, "you need to take time to undo it." "Now that your muscles are working, tightening, and strengthening, you need to make sure you're lengthening them again," she says, recommending foam rolling and calf and hamstring stretches.
Keep in mind that no workout is completely injury-free, but are there any risks to the 12-3-30 training, and is it better than other forms of cardio? While walking on an incline stimulates different muscles than walking on a flat surface, plenty of alternative cardio exercises will give you the same results. To engage the entire body and avoid boredom, combine the 12-3-30 routine with strength training, stretching, and other forms of cardio, as you would with any other form of exercise.