The 12-3-30 workout is a popular and straightforward cardio regimen that’s typically performed on a treadmill. It was introduced by influencer Lauren Giraldo in 2019 and gained significant attention due to her remarkable weight loss results. Below we have created a modified version so you can do the 12-3-30 workout on elliptical.
The workout’s name reflects its basic structure:
Set your treadmill’s incline to 12%.
Adjust your walking speed to 3 miles per hour (MPH).
Walk at this pace for a total duration of 30 minutes.
While the concept is simple, the workout can be quite challenging, especially for beginners. The steep 12% incline and consistent pace require some adjustment. Many users have reported increased calorie burn compared to flat-surface walking. If the initial incline feels too steep, it’s acceptable to reduce it, starting at a more manageable level and gradually increasing it over time. This regimen has gained popularity on social media, particularly on platforms like TikTok, making it a trending fitness routine that can offer substantial benefits to your fitness routine.
How to Modify the 12-3-30 Workout for Elliptical
Adapting the 12-3-30 workout to an elliptical machine is feasible and offers similar cardiovascular benefits while being easier on the joints. Here’s the 12-3-30 elliptical equivalent:
Adjust the Incline: Most elliptical machines have adjustable resistance or incline settings. Set the resistance to a level that provides a challenging workout, roughly equivalent to a 12% incline on a treadmill. On some ellipticals, you can manually adjust the incline level. Aim for a resistance of around 3 or 4 to simulate the incline if not.
Set the Resistance and Speed: For the speed component, aim to maintain a consistent pace. Set the elliptical to a moderate resistance level that aligns with a 3 miles-per-hour walking speed on a treadmill. This may vary depending on the elliptical model, so experiment to find the resistance level that feels like a brisk walk.
Workout Duration: Perform the elliptical workout for a total of 30 minutes. You can start with shorter durations and gradually increase it as your fitness level improves.
Maintain Good Form: To maximize the effectiveness and safety of the workout, maintain proper elliptical form. Stand upright, engage your core, and use the handles or moving arms (if available) to involve your upper body in the workout. Keep a steady pace throughout the session.
Progression: As you become more comfortable with the workout, you can increase the resistance and workout duration to continue challenging yourself and enhancing calorie burn.
By following these steps and adjusting your elliptical settings accordingly, you can replicate the 12-3-30 workout on an elliptical machine. This adaptation provides an effective cardio workout and can help with weight management and improving cardiovascular fitness.
What is the 12-3-30 workout for?
The 12-3-30 workout is primarily designed for cardiovascular fitness and weight management. It serves several purposes:
Cardiovascular Health: The workout provides a moderate-intensity cardio exercise that helps improve your heart and lung health. Walking at a 12% incline and a speed of 3 miles per hour challenges your cardiovascular system, promoting increased endurance and stamina.
Calorie Burn: The combination of incline and speed can result in a higher calorie burn compared to walking on a flat surface. This makes it an effective option for individuals looking to shed excess pounds.
Weight Loss: The workout can contribute to weight loss due to the elevated calorie expenditure. By maintaining a consistent walking pace at an incline, it engages various muscle groups, including the legs, glutes, and core, which helps increase energy expenditure.
Time Efficiency: The 30-minute duration of the workout is relatively short, making it a time-efficient option for individuals with busy schedules. This makes it easier to incorporate into a daily fitness routine.
Simplicity: The workout’s simplicity is one of its main attractions. It doesn’t require complex settings or exercises, which can make it accessible to individuals, including beginners, who are new to fitness routines.
The 12-3-30 workout can assist in weight loss by creating a calorie deficit. When combined with a balanced diet, it can lead to gradual, sustainable weight loss over time. Additionally, the incline component engages more muscle groups and increases the intensity of the workout, helping to boost metabolism and burn calories efficiently. It’s important to remember that while the 12-3-30 workout can be a valuable tool in a weight loss journey, a comprehensive approach to weight management should also include dietary changes and overall lifestyle choices.