The treadmill 12-3-30 method is a workout technique developed by TikTok user Lauren Giraldo. It involves using a treadmill to perform a specific interval training routine. Here’s a brief explanation of the method:
- Set the treadmill to a 12% incline: Start by adjusting the incline of the treadmill to 12%. This higher incline setting adds intensity to the workout.
- Walk at a speed of 3 mph: Begin walking on the treadmill at a speed of 3 miles per hour (mph). This moderate pace allows you to maintain a steady rhythm throughout the workout.
- Perform this routine for 30 minutes: Continue walking at 3 mph on the 12% incline for a total of 30 minutes. This duration ensures a challenging workout while still being achievable for most fitness levels.
The 12-3-30 method is often promoted as a way to burn calories, increase cardiovascular fitness, and engage the lower body muscles. It has gained popularity on social media platforms, primarily through TikTok, where users share their experiences and results with this workout approach.
Please note that it’s always a good idea to consult with a healthcare professional or certified fitness instructor before starting any new exercise routine to ensure it is appropriate for your individual needs and abilities.
What does 12% incline on treadmill mean
A 12% incline on a treadmill refers to the angle or slope of the running surface. When the treadmill is set to a 12% incline, it means that the running surface is elevated at an angle of 12 degrees from the horizontal plane. In other words, it simulates walking or running uphill.
Increasing the incline on a treadmill adds difficulty and intensity to your workout. Walking or running on an incline engages different muscles compared to exercising on a flat surface. It primarily targets your calves, hamstrings, glutes, and other lower body muscles.
Setting the treadmill to a 12% incline is relatively steep and can make your workout more challenging. It requires more effort from your muscles and increases the number of calories burned compared to walking or running on a flat surface.