In the search for quick fix solutions to weight loss, the 12-3-30 workout is currently on top of the radar.
Popularised by a 24-year-old YouTuber, it involves walking at a speed of three miles per hour for 30 minutes on a treadmill that has been adjusted to a 12 per cent incline. Basically, this increases the challenge to work your lower half extremities which are responsible for boosting your Basal Metabolic Rate (BMR) or the number of calories you burn as your body performs basic functions. This calibrated challenge increases the blood circulation and takes your pulse racing high. This gives you an optimum calorie burn and in a shorter period gives you better output.
WHAT ARE PLUSES?
Easy for Beginners: People with varying degrees of fitness, including novices, can perform the 12-3-30 programme. It’s a low-impact exercise with a moderate walking pace and inclination, so it lowers the chance of damage for anyone with joint issues or those who may not be very fit.
Time-Efficient: This workout is ideal for busy schedules because it just takes 30 minutes. This time efficiency can be a big help to people who find it difficult to find extra periods of time to work out.
Calorie Burns: Reaching a speed of three miles per hour with an elevation of 12 per cent can burn a significant number of calories. Because of this, the 12-3-30 workout is a desirable choice for people who want to control their weight or strengthen their heart.
WHAT SHOULD ONE BE CAREFUL ABOUT?
People need to be a little careful. Those with fluctuating or high blood pressure should avoid this routine and choose an outdoor exercise format. Also you need to warm up before getting on the treadmill. So start stretching, warming up, bouncing on the floor before taking up the 12-3-30 workout. I would advise a gentle walk and spot jog before you get on the treadmill. Then follow it up with some twisting, side bends and alternate forward-backward bending. Then sit on the ground and keep touching your toes gently one at a time or both together. You can reorient your body by topping it off with Shavasana.
This workout primarily focusses on the lower body, especially the muscles involved in walking and has minimal upper body engagement. So without variations or additional elements, participants may find it monotonous, potentially affecting their motivation to stick with the program in the long term.
WHO SHOULD DO IT?
The suitability of the 12-3-30 workout depends on individual fitness goals, preferences and the desire for variety in one’s exercise routine. As with any fitness programme, it’s advisable to consult a healthcare professional or fitness expert before starting a new regimen, especially for individuals with pre-existing health conditions or concerns. Also, no single routine is the magic pill for weight loss. For best results, alternate it with other strength and mobility training. And do not forget to complement it with diet and sleep discipline.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
