12-3-30 Workout

12-3-30 Workout

reporter 2 min

What is the 12-3-30 Workout?

The 12-3-30 workout is a beginner-friendly walking workout that has become popular for its ease and effectiveness at building cardiovascular endurance. It was created by personal trainer Lauren Giraldo and involves intervals of walking at different speeds.

How the 12-3-30 Workout Works

Here are the components of the 12-3-30 workout:

  • Walk at an easy, relaxed pace for 12 minutes
  • Then walk at a moderate, brisk pace for 3 minutes
  • Finish with 30 seconds of quick, high-intensity walking

You repeat this set of intervals 3 times for a total workout time of 36 minutes.

Benefits of the 12-3-30 Workout

There are several excellent benefits of doing the 12-3-30 workout on a regular basis:

  • Builds cardiovascular fitness
  • Burns calories
  • Strengthens muscles in legs and glutes
  • Easy for most fitness levels
  • Convenient to do anywhere
  • Low-impact and joint-friendly

Tips for the 12-3-30 Workout

Here are some helpful tips to get the most out of your 12-3-30 workouts:

  • Warm up first by walking slowly for 5-10 minutes
  • Pay attention to your walking pace for each interval
  • Cool down with 5-10 minutes of relaxed walking
  • Stay hydrated and listen to your body
  • Wear supportive walking shoes

Sample 12-3-30 Workout Schedule

Here is an example beginner schedule for the 12-3-30 workout:

  • Week 1: 1-2 workouts
  • Week 2: 2-3 workouts
  • Week 3: 3-4 workouts
  • Week 4: 4-5 workouts

Aim for 3-5 workouts per week as your fitness level allows.

FAQ

What is a good pace for the intervals?

Aim for a relaxed, conversational pace for the 12 minutes. The 3 minutes should feel moderately challenging. Go as fast as you comfortably can for the 30 seconds.

Are there modifications for people with injuries/limitations?

Yes! Adjust the intervals as needed. For example, walk slower during the 12 minutes or make the final interval 15-20 seconds instead of 30 seconds.

Can I do this workout on a treadmill?

Absolutely. This workout translates perfectly to a treadmill. Just adjust the settings to match the proper speed for each interval.

What should I wear?

Wear comfortable workout clothes, layers if outdoors in cool weather. Most importantly, be sure to wear supportive walking shoes.

Can I listen to music/podcasts during the workout?
Yes, listening to something entertaining can make the time pass more enjoyably. Just be sure you can still monitor your pace by having awareness of your breathing.

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