That corresponds to about 7 km.
It's very straightforward — get on the treadmill and set the incline to 12. Then walk at three miles an hour for 30 minutes. Giraldo says it made her feel more confident about going to the gym, and that she lost 30 pounds doing exclusively this workout five days a week.
One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.
More specifically, walking on a treadmill at an incline of 12, a speed of 3mph (that's 4.8 km for us Aussies), for 30 minutes straight.
Weight loss and health benefits
Bassett estimated a person who weighed 150 pounds would burn 283 calories per “12, 3, 30” workout. In comparison, walking at that speed for 30 minutes without the incline would burn 113 calories, he said.
Yes, the '12-3-30′ treadmill routine can be helpful for weight loss. Walking on a steep incline can burn a lot of calories and increase your metabolism, which can help you to lose weight over time.
The three numbers refer to the setting of the treadmill: The number 12 represents the incline of 12%. The 3 stands for the speed of 3 miles per hour (about 5 km/h) 30 stands for the time: the workout should last 30 minutes.
'It's an intense workout,' she begins. 'And in order to build stamina, you need to give your body time to rest and recover, to come back stronger and with stamina. If you want to use the 12-3-30 workout as a way to build stamina, it's vital you take rest days in between each session. '
So, depending on your fitness level (and whether this workout is moderate or high intensity for you), doing the 12-3-30 treadmill routine about 3 to 5 times per week meets those benchmarks, Metzl says.
It burns more calories than walking on flat ground.
That means that doing the 12-3-30's 12% incline, you'll burn approximately twice as many calories as if you walked without an incline.
If you want to tone your legs and build more strength in the lower body, the 12-3-30 workout can help. “Incline walking is great for your leg muscles, helping to develop muscular endurance and strength, particularly in your glutes, hamstrings and calves,” explains Folusha.
However, as with many workouts, you want to be sure not to overdo it with the 12-3-30 given its repetitive nature that can cause additional stress and strain on joints and muscles.
The incline workout on a treadmill gives you the same benefit of walking over a hill in the comfort of your house. Even if you are walking at a normal pace, this workout will help to burn fat and tone your muscles.
When you are targeting love handles, you will need to workout with purpose because walking on the treadmill isn't going to be enough to get the job done. While doing cardio will help you burn calories, it won't be effective alone when it comes to slimming down the hips.
The optimum speed for a beginner treadmill runner should be around 12 kilometres per hour (or 8.3 miles per hour). This is a moderate pace that will help you get comfortable with running on a treadmill. Once you've become comfortable at this speed, you can gradually increase it over time as your fitness level improves.
Ideally one should walk 300 minutes a week on the treadmill for extensive health benefits, including weight loss. One can reach this goal by walking 43 to 44 minutes each day. This will help your burn 1 kilo in a week.
Fitness coach Niranjan Deshpande suggests, “A good distance to run in a day is between 2.4 to 5 km. This distance keeps all your muscles active and improves your heart health as well.”
People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.
That's why burning 500 calories per day and eating a balanced diet are recommended. This way, women and men can lose up to 6 kg (13 pounds) and 8 kg (17.6 pounds), respectively (2).
The best types of cardio to aid in weight loss are either low-impact, low intensity cardio like rowing, incline walking, and biking, or HIIT workouts implemented in small doses such as kickboxing, interval training, and weight training.
This is the most advanced level, and for this you actually need some stamina. You need to jog for a minute at 8km/hr, then run at 12km/hr for a minute, and then again jog for a minute at 8km/hr. You can do 5 sessions of this workout. If you can pull this off, then you can end up losing more than five kilos in a month.