The 12-3-30 Women’s Workout: A Smart and Effective Way to Improve Health
Are you looking for a workout that is effective, efficient, and tailored to women’s fitness needs? The 12-3-30 workout may just be the perfect fit for you. Developed by Lauren Giraldo, a popular fitness influencer, this workout has gained a lot of traction online due to its simplicity and effectiveness.
What is the 12-3-30 Workout?
The 12-3-30 workout is a 30-minute cardio routine that involves walking uphill at a 12 incline and speed of 3 mph. This combination of incline, speed, and time is based on research that suggests these are optimal settings for burning fat and improving cardiovascular health. The workout gets its name from these three parameters – 12 incline, 3 mph, and 30 minutes.
Why is the 12-3-30 Workout effective?
The 12-3-30 workout has several benefits that make it an effective workout for women. Firstly, it is a low-impact workout that puts minimal stress on joints, making it suitable for women of all ages and fitness levels. Secondly, the workout is tailored to burn fat and improve cardiovascular health, which are two key fitness goals for most women. Thirdly, the workout is time-efficient, allowing busy women to fit in a full workout in just 30 minutes.
Several studies have also confirmed the effectiveness of this workout. A study conducted by the University of Virginia found that exercising at 12 incline and 3 mph can burn up to 350 calories in 30 minutes. Another study published in the European Journal of Applied Physiology found that this form of aerobic exercise can improve cardiovascular health by increasing VO2 max, which is a key marker of cardiovascular fitness.
How to do the 12-3-30 Workout?
The 12-3-30 workout is simple to do and requires no fancy equipment. All you need is a treadmill and 30 minutes of your time. Here’s how to do it:
1. Set the treadmill incline to 12.0
2. Set the treadmill speed to 3.0 mph
3. Walk uphill for 30 minutes
To make the workout more challenging, you can increase the speed or incline gradually over time.
Closing Thoughts
The 12-3-30 workout is an effective, efficient, and tailored workout that can help women achieve their fitness goals. It is a low-impact workout that burns fat and improves cardiovascular health. This workout has gained popularity among women due to its simplicity and the results it generates. So, if you’re looking for a workout that fits into your busy schedule and delivers results, give the 12-3-30 workout a try.
