The 12-3-30 treadmill challenge has become a viral sensation on TikTok, prompting discussions about its effectiveness in promoting weight loss.
This workout consists of walking on a treadmill set at a 12% incline while maintaining a speed of 3 mph for a full 30 minutes.
Supporters of the challenge claim it aids in fat loss and helps build muscle.
However, some health experts warn that this regimen could result in muscle strain or joint injuries, especially for those not accustomed to intense workouts.
Beginners or individuals with heart problems should approach this routine with caution.
What is the 12-3-30 Treadmill Workout?
Michelle Porter, a certified health and wellness coach and personal trainer, explains that the 12-3-30 challenge involves walking at a steep incline while maintaining a moderate pace.
Its appeal lies in its simplicity and accessibility, making it a practical option for many.
Porter asserts that this workout effectively combines lower-body strength training with cardiovascular benefits, all while avoiding the joint impact associated with running.
The incline targets important muscle groups, particularly the glutes, hamstrings, and calves, which helps in building strength and burning calories effectively.
Moreover, Porter notes that the steep incline simulates hiking uphill, significantly elevating heart rates and providing a cardiovascular workout without the need for faster speeds or longer distances.
This makes it a compelling choice for those looking to burn calories without the risks involved in more high-impact exercises.
Does the 12-3-30 Treadmill Challenge Aid Weight Loss?
According to Porter, the 12-3-30 workout can certainly promote weight loss.
Walking at a 12% incline burns significantly more calories than walking on a flat treadmill, thus making it a valuable tool for creating a calorie deficit—an integral component of weight loss.
She points out that engaging larger muscle groups such as the glutes and hamstrings raises the metabolic demand, aiding in fat burning both during and after the exercise. Dr. Shahinaz Soliman, a board-certified family physician, agrees, stating that this regimen can enhance cardiovascular health, especially for those who are currently sedentary.
However, she stresses that consistency and a balanced diet are crucial for making any real impact on weight.
Final Thoughts
The 12-3-30 treadmill challenge has emerged as a popular fitness trend, claiming to support weight loss through a unique combination of incline, speed, and duration.
Experts affirm that this workout can enhance calorie burning and facilitate strength gains with less impact than traditional running.
When paired with a healthy diet, it may effectively aid weight loss efforts.
However, the challenge’s emphasis on a steep incline and its repetitive nature could elevate the risk of strain or overuse injuries, particularly for beginners or those with health issues.
New exercisers should consider starting at a lower incline or with shorter durations, ensuring to include rest days and a diverse range of activities within their overall fitness plans.
Source: Healthline