12-3-30 newbie any tips?

[Anonymous]

I am thinking about starting the 12-3-30 to get in shape. I am 41 female with 2 children and have gained 15lbs in last year so would like to get in shape.

Any tips?

[Anonymous]

No idea what this means

[Anonymous]

The 12-3-30 is a treadmill workout that asks you to walk for 30 minutes with the treadmill set at three miles per hour and a 12% incline.

[Anonymous]

Anonymous wrote:The 12-3-30 is a treadmill workout that asks you to walk for 30 minutes with the treadmill set at three miles per hour and a 12% incline.

That’s a pretty leisurely pace. Not sure how that would get your heart rate up. But anything is certainly better than nothing. So go for it.

[Anonymous]

Anonymous wrote:

Anonymous wrote:The 12-3-30 is a treadmill workout that asks you to walk for 30 minutes with the treadmill set at three miles per hour and a 12% incline.

That’s a pretty leisurely pace. Not sure how that would get your heart rate up. But anything is certainly better than nothing. So go for it.

It does because you’re on a steep incline. I don’t use the treadmill much but when I’m walking I do this for awhile and it does get my heart rate up more than flat walking at a higher speed.

[Anonymous]

Anonymous wrote:

Anonymous wrote:The 12-3-30 is a treadmill workout that asks you to walk for 30 minutes with the treadmill set at three miles per hour and a 12% incline.

That’s a pretty leisurely pace. Not sure how that would get your heart rate up. But anything is certainly better than nothing. So go for it.

Yeah, you should try it before you say that. I found it unbearable, and I work out daily! Even knocking down the incline to 10 is tough.

[Anonymous]

Anonymous wrote:

Anonymous wrote:The 12-3-30 is a treadmill workout that asks you to walk for 30 minutes with the treadmill set at three miles per hour and a 12% incline.

That’s a pretty leisurely pace. Not sure how that would get your heart rate up. But anything is certainly better than nothing. So go for it.

Have you tried it? It’s not easy.

I do it occasionally on days I want an easier workout (I usually run). I still have yet to make to a 12 incline. I’m at 10 right now. Granted I only do it a few times a month so I’m not used to it.

OP start on a lower incline and work your way up if 12 is too high to start.

[Anonymous]

Anonymous wrote:

Anonymous wrote:The 12-3-30 is a treadmill workout that asks you to walk for 30 minutes with the treadmill set at three miles per hour and a 12% incline.

That’s a pretty leisurely pace. Not sure how that would get your heart rate up. But anything is certainly better than nothing. So go for it.

NP: Leisurely? have you ever walked on a 12% incline? Try it, I dare you.

[Anonymous]

Definitely not easy! I am trying the same thing, op, but I’m starting at 60 minutes at 3-4 mph w 6% incline bc I found I wasn’t actually making the time for 12-3-30 bc I found it pretty unpleasant-hopefully that will change!

[Anonymous]

It is definitely not easy. I say that as a man OPs age is that can run about a 1:30 stand alone half marathon right now.

OP - just get after it! Don’t forget mobility and stretching, especially your hips.

[Anonymous]

Op here- I did it with 30 mins with lots of breaks at 10 incline. Wow what a workout! Will try it again soon!

[Anonymous]

My ankles don't like the 12% incline but I did 5 miles at 4.0+mph and 9 or 10% incline for a few years and was able to eat whatever I wanted while dropping to and maintaining my HS weight. (I will apparently do anything to avoid running)

[Anonymous]

Be careful, I read it can cause back problems. I agree incline is a terrific work out but I think it’s better to do it as intervals. For example, when I was marathon training, I would do hill workouts where you run uphill and then walk downhill.

[Anonymous]

Anonymous wrote:Be careful, I read it can cause back problems. I agree incline is a terrific work out but I think it’s better to do it as intervals. For example, when I was marathon training, I would do hill workouts where you run uphill and then walk downhill.

I have back issues and I definitely felt it the day I tried this and didn’t last long. I have to be really careful about what I do if my back is acting up.

[Anonymous]

I tried it just to try it. I have a peloton treadmill and bike and use both regularly, averaging 70 running miles and 100 biking miles per month. Also I do weightlifting.

The cardio is less challenging than running and cycling. But it really targets the glutes and hamstrings. I thought it was a nice change and the pace is slow enough to watch a show (I have the peloton treadmill beta that allows me to watch Netflix on it). I wouldn't do it daily, though. It focuses too much on one muscle area. Cross training with running or speed walking would be better than just doing the 12 incline all the time.