what is this sports routine that allows you to lose weight very quickly?

We’ll tell you how to put it into practice, why it works, and what possible drawbacks to consider.

Main keywords: 12-5-30 method Secondary keywords: treadmill, rapid weight loss, workout, incline

Origins of the 12-5-30 method

The 12-5-30 method was developed by influencer Lauren Giraldo, who was looking for an easy and accessible way to stay in shape. This approach to treadmill training has quickly become popular with those looking to lose weight and improve their fitness.

The basic principles of the 12-5-30 method

The 12-5-30 method is based on three key parameters to respect when training on the treadmill:

  1. Tilt: 12%
  2. Speed ​​: 5 km/h
  3. Duration : 30 minutes

These three elements are essential to guarantee the effectiveness of this method. By increasing the incline of the treadmill, you simulate walking uphill, which puts more strain on your leg muscles and burns more calories.

Here are the steps to perform the 12-5-30 workout on a treadmill:

Warming up : Start by walking at a speed of 5 km/h without incline for 3-5 minutes to warm up your legs.

Settings: Set the treadmill to an incline of 12% and maintain the speed at 5 km/h.

Coaching : Walk for 30 minutes at these settings. You can stand alongside the treadmill at first if you feel unsteady, but try to progress to walking without standing to get the full benefit of the exercise.

Variations: If you want, you can gradually increase the speed or incline over time to continue to challenge your body and avoid plateaus.

The benefits of the 12-5-30 method

The 12-5-30 method offers several benefits for those looking to lose weight and improve their fitness:

Simplicity : This method is simple to perform and does not require any special skills or specific equipment, apart from a treadmill.

Fat burning: Increasing incline and speed leads to increased heart rate, which promotes fat burning and weight loss.

Muscle strengthening: Walking uphill puts more strain on the leg muscles, including the quadriceps, glutes, and hamstrings.

Improved physical condition: The 12-5-30 method builds endurance and cardiovascular capacity, which translates into better overall fitness.

Visible results: Many followers of this method have seen impressive results in terms of weight loss and muscle toning.

How many calories burned with the 12-5-30 method?

By following the 12-5-30 workout for 30 minutes, you can expect to burn up to 150 kcal. Of course, this will depend on several factors, such as your weight, age, and fitness level. To maximize fat loss, it’s also important to eat a healthy, balanced diet and vary the types of exercise you do.

The limits and disadvantages of the 12-5-30 method

Although the 12-5-30 method has many advantages, it also has some limitations and disadvantages:

Adaptation: After a while, your body can adapt to the intensity of the workout, which can cause your progress to plateau. To remedy this, consider increasing the speed or incline.

Not ideal for advanced athletes: People who already regularly do weight training or other forms of intense exercise may not find the 12-5-30 method challenging enough. In this case, it is possible to use it as an active recovery workout.

Impact on knees and posture: Walking or running uphill can put more strain on the knees and affect posture. To avoid injuries, consider alternating the 12-5-30 method with flat walking sessions and be sure to adopt an adequate posture (back straight, shoulders back, gaze forward).

Consult with a physician or personal trainer to make sure the 12-5-30 method is right for your needs and goals.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.

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