When it comes to losing body fat, it can be tempting for gym goers to lean straight into high-intensity cardio workouts.
But TikTok users have claimed that a low-intensity treadmill routine could be the key to losing weight.
The ’12-3-30′ workout involves walking up a steep ‘level 12’ incline at a speed of ‘3 miles per hour’ for 30 minutes five times a week. Followers claim that this, while eating in a calorie deficit, can lead to results.
The idea became a viral hit on the video-sharing app, with clips relating to the 12-3-30 workout racking up 65.6 million views.
But how effective is it? FEMAIL spoke to British fitness trainer Georgie Spurling and personal trainer and female strength trainer Caroline Idiens, who shared their thoughts on the exercise, explained how it works, and then delivered their verdicts.
The ’12-3-30′ workout, which sees users walking up a steep incline, at low speeds for half an hour, has gone viral on TikTok. Pictured on the left, Dubai-based influencer Farhana is testing the trend. Right, influencer and former Premier League injury expert Arun Gray tries out training
GOOD FOR BLOOD CIRCULATION, FAT BURN AND HEART HEALTH
Georgie, who is the founder of online wellness platform GS Method, says low-impact training can help burn fat and improve blood circulation, which can help improve brain function and heart health.
“First of all, the workout is easy to follow, you just walk on a high incline, which is great for beginners, fitness newbies, or people just looking to move more,” she said. declared.
“Second, LISS (low impact steady state) is fantastic to add to your routine as it improves blood circulation, helps promote a healthy heart and can help burn fat.”
According to Caroline, working out is a great way to motivate people to start exercising and could help strengthen your lower body while burning fat.
Could WALKING be the secret to fat loss? How to do the ’12-3-30′ workout
The ’12-3-30′ workout is designed to help build lower body muscle and shed body fat by walking up a steep incline, at low speed for half an hour.
The workout was invented by social media influencer Lauren Giraldo, who shared it on YouTube in 2019 and again on TikTok in November 2020.
Gym goers simply have to go on a treadmill for 30 minutes at a speed of 3 mph with an incline of 12.
“Brisk walking can provide a great cardio workout—strengthen your lower body, build endurance, and build muscle,” she says.
“Plus, walking on a treadmill is a good, low-impact alternative to running and kinder to the joints.
“Workout also has aerobic benefits that promote heart health by lowering blood pressure and heart rate.
“Also, it will help with weight loss to some extent if accompanied by a healthy diet and will burn more calories walking on an incline than regular walking for example.”
… BUT THIS IS NOT THE MIRACLE SOLUTION TIKTOK CLAIM
While training is a good place to start, it’s certainly not a one-size-fits-all solution.
Georgie says she thinks the ‘boring’ workout could leave gym goers bored and unlikely to stick with their fitness routine, adding that it only works one muscle group in the body.
“If you like treadmills and repetitive movements, the 12-3-30 workout is for you, but I think it’s possible to get tired of it quite easily and it’s really just a fashion on social media,” she said.
“Secondly, and the most important point is that no exercise is a quick fix. If you are looking to lose weight/fat or gain muscle, there are so many other factors such as diet, sleep, stress and lifestyle, and no amount of training will help you change overnight – regardless of the viral claims!
“It’s also repetitive, and while it’s pretty good to start with, our body needs to move through all sorts of planes of motion, we need to contract different muscles/muscle groups and challenge it to see results. “
She suggested rather than spending 30 minutes inside the gym on a treadmill, just take a long uphill walk around a local park or woods for the same effect.
“Walking outside in different terrain will do the same thing as this workout, but then you get the added benefits of fresh air, vitamin D, scenery, and it’s much more mind-cleansing. “, she said.
Caroline added that jumping straight into using a treadmill on a steep incline for a beginner could strain the leg muscles and is not a workout that should be done on a daily basis.
“It’s a fast climb and definitely needs to be strengthened to avoid injury or overworked muscles (Achilles tendons, calf muscles, etc.),” she said.
“I would recommend walking on a treadmill with no incline to start with and gradually increasing the intensity. In addition, it is essential to stretch before and after.
“It’s not something you should be doing every day – twice a week max. Doing this treadmill workout consistently will only work the leg muscles at first, but more importantly it will exert a huge pressure on your lower back, knees and will compromise your posture.
“To walk that long on an incline you really need to have your shoulders back and core engaged because your back will be compromised, pecs shortened, etc. It could really affect your posture over time.”
VERDICT: GOOD FOR BEGINNERS BUT NOT THE BEST OPTION
Fitness influencer Hannah Marsh (left) and TikTok user Amy (right) are pictured trying out the workout trend
Georgie said that while working out is a good way for beginners to improve their fitness level, trying sports or pilates might be a more interesting way to increase your cardio.
Fitness trainer Georgie Spurling told FEMAIL his thoughts on the trend – revealing that while it has fat-burning benefits, other workouts may work better if you’re looking for a low-intensity gym session
“I love that this workout is low impact and doesn’t spike your stress hormones too much, but there are so many other ways to do it that are engaging, exciting and just as effective, like pilates or various sports. , ‘ she says.
“If you want to add this to your exercise routine, totally do it because it’s simple and does the job and at the end of the day its movement.
“But maybe vary it with something that’s strength-focused and more exciting for more effective results.”
Caroline added: “Although you may see some fat loss initially, it will stabilize soon.” Exercise should be varied. You need to intersperse this with interval/hiit training, with strength training, and with specific core/upper body workouts.
“Not only will you be more likely to injure yourself with this workout, but your weight loss and muscle gain will stabilize over time once the initial challenge passes.”
“In order to have maximum weight loss, you need a stimulus to challenge the muscles and work the body as a whole.
“I would recommend this as one of your cardio days, but an interval running plan on the treadmill would be much more effective in the long run combined with an effective strength program.”