Proof for the 12-3-30 Workout
Preliminary research shows that the popular social media workout provides benefits.
The 12-3-30 workout consists of walking on a treadmill at a 12 percent incline at three miles per hour for 30 minutes. This protocol is promoted by social media influencers for weight loss and management. Researchers at Colorado University recruited 17 healthy, previously inactive, young men and women to do the workout on non-consecutive days. During the workout, investigators collected cardiovascular and metabolic data.
The workout provided subjects with a challenge at an intensity level known to produce positive health benefits; participants burned an average of 220 calories per session and participants gave high enjoyment ratings.
Try it out! Let us know what you think.
The study is published in the International Journal of Research in Exercise Physiology, (2024; 20(1):12-23).
Shirley Eichenberger-Archer, JD, MA
Shirley Eichenberger-Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
