Fitness tips
Stars like Kylie Jenner swear by the 12-3-30 workout
– Twelve percent incline, three miles speed and 30 minutes duration: the 12-3-30 workout is gentle but effective. © Microgen/Shutterstock.com
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Lose weight quickly, but without much effort? This is what the 12-3-30 workout promises, an effective and uncomplicated method.
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Put on your jogging shoes and start running – that is difficult for many. If strenuous cardio sport is not for you, you should get used to the 12-3-30 workout. The method promises effective endurance training without much effort. But what is behind the new fitness trend?
The American Influencer Lauren Giraldo (23) discovered the method for herself, lost around 13 kilograms within two years and was barely recognizable afterwards. “I used to be afraid of the gym and that wasn’t motivating,” says Giraldo in a video. “Now I’m going to do this one thing and I’m fine.” Numerous women have already followed suit and are showing their transformation on social media. Even reality star Kylie Jenner (23) swears by the 12-3-30 workout.
12-3-30 workout: this is how the workout works
All you need to work out is a treadmill. The numbers in the name of the 12-3-30 workout are not chosen at random, but represent three different variables that define the workout. The number 12 stands for the incline of the treadmill, which is set to twelve percent. 3 stands for speed – three miles per hour (4.8 km / h), which is a pretty leisurely walking pace. 30 stands for time: the walk on the treadmill should take a total of half an hour.
Walking for half an hour sounds easy at first. But thanks to the twelve percent gradient, it still makes you sweat a lot and is just as effective as other endurance training. Lauren Giraldo herself usually goes on the treadmill five times a week and advises beginners to improve slowly. Unlike jogging and many other endurance sports, 12-3-30 training doesn’t require jumping or fast running. This makes the training particularly joint-friendly and perfect for everyone – regardless of weight, physique or age.
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