A busy schedule often makes it impossible for you to keep up regular exercise? The 12-3-30 method is designed to help. The training from America promises minimal training effort and maximum effect.

What is the 12-3-30 workout?

Behind the 12-3-30 training is a Cardio workoutwhich can be easily done at home or in the studio on the Treadmill The method is based on walking instead of running and takes its name from the numbers that are crucial for the training. The incline of the treadmill must be twelve percent be the Speed ​​to three miles per hour, or 4.8 km/h be set and the The workout should last 30 minutes.

• 12 Percent gradient
• 3 Miles/hour (= 4.8 km/h)
• 30 Minutes

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Where does the 12-3-30 method come from?

The inventor of the workout is a YouTube star and influencer Lauren Giraldo. The American posted the training on social media and explained at the same time that with this method she was able to lose weight without dieting or counting calories. Lost 13 kilograms in two years The video has since been viewed over 12 million times and many stars use the training to improve their fitness and figure. To achieve optimal results, Giraldo carried out the workout consistently five times a week She recommends that beginners get on the treadmill two to three times a week to start with. “If you feel good, you can increase the training sessions,” says the influencer.

Can I really lose weight with the 12-3-30 workout?

In general, it can be said that walking has many health benefits. It strengthens muscles and bones, improves balance and coordination and prevents heart disease, high blood pressure and type 2 diabetes If you follow Lauren Giraldo’s guidelines of 30 minutes five times a week, you will also meet the recommendations of the World Health Organization (WHO). This states that everyone between the ages of 18 and 65 should exercise for at least 150 to 300 minutes a week. The WHO defines exercise as moderate or high intensity sport.

When it comes to losing weight quickly and effectively, one fitness trend follows the next. A few years ago it was said that so-called HIT training (also HIIT; High Intensity Interval Training) was the best way to lose weight, but 12-3-30 training is a much less strenuous method. A Canadian study from the University of Guelph in Ontario from 2021 examined which of the two approaches has a better effect on the body. There were two groups, each with 23 overweight men. One half completed high-intensity training three times a week. The second group trained similarly to the 12-3-30 method, i.e. five times a week with a moderate intensity of 30 to 40 minutes. Although an increase in general fitness was observed in all study participants, only the moderately trained group improved their blood pressure and metabolism.

Jamie Burr, a professor at the University of Guelph, says that moderate exercise and interval training change the body in different ways. Regular exercise may be preferable if you want to control blood pressure or blood sugar. HIT workouts, on the other hand, are more effective when it comes to getting in shape quickly because you can achieve the same result in less time. However, if your goal is to lose weight using the 12-3-30 method or another less intense form of exercise, it’s best to alternate walking sessions with moderate jogging. Moderate jogging burns 30 percent more calories than walking.

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What are the benefits of the 12-3-30 workout?

The training is suitable for every fitness level, because the speed is similar to a leisurely walking pace and you can start even with little endurance. The 12-3-30 training does not require jumping or fast running, so it is particularly joint-friendly and can be performed by anyone, regardless of weight, age or body type.

But beware: What sounds easy at first should not be underestimated. The twelve percent gradient will make you sweat and ensure effective endurance training. The 12-3-30 method is also ideal for people who are short on time but still want to exercise or lose weight. All you need to do is get on the treadmill for 30 minutes a few times a week.

How often should I do the 12-3-30 workout?

As Lauren Giraldo said, the workout should carried out several times a week If you don’t have much stamina, start with two or three times a week. Then you can increase the sessions to five times a week. For an even better effect, cardio training should be combined with strength training. This supports muscle building and can therefore accelerate weight loss.

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Can I do the 12-3-30 method without a treadmill?

The special training method can only be carried out on the treadmill, since the incline of twelve percent is crucial for the physical exertion. Outdoors, it is difficult to find a consistent gradient of this kind in most areas. Nevertheless, a walk or a run in the fresh air is very healthy for the body and mind. So if you prefer to do your training outside, you can turn the moderate pace on the treadmill into a brisk walk in nature – if possible, on profiled terrain.

In order to lose weight and especially to become fitter in general, the Mix of training sessions is crucial. These include endurance units such as long-distance runs at different speeds, the previously mentioned interval training (HIT), sprints or increases and strength training. This way you can train endurance, speed and strength in a varied way and improve your health and fitness holistically.

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The second important factor for successfully reducing weight and maintaining it in the long term, in addition to exercise, is balanced nutrition. With our RUNNER’S WORLD nutrition coaching, you will receive a nutrition plan tailored to your goals with delicious, healthy and everyday recipes.

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