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Article: What is 12-5-30? A trendy training method!

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What is 12-5-30? A trendy training method!

Estimated-reading-time-article-picto 8 mins.

Summary ↓

In the dynamic world of sport and fitness, new trends are constantly emerging. However, few of them have created as much excitement as the recent nugget: the 12-5-30 method . This innovative training technique has not only simplified the athletic approach, but has also proven to be incredibly effective . Making the buzz on social networks, it appeals to everyone, from seasoned athletes to beginners.

The particularity of the 12-5-30 method is its versatility and accessibility . Whether it's an experienced athlete looking for a new challenge, or a less active person looking for a motivating introduction to fitness, this method meets all needs. In short, the 12-5-30 method promises to be the sports trend of the moment, promising and suitable for all levels of physical fitness.

1. What is 12-5-30 and where does it come from?

The 12-5-30 method is an innovation in cardio training. This technique was devised by American fitness influencer Lauren Giraldo . Thanks to its simplicity, accessibility and visible results , it quickly gained popularity and became an essential trend in the sports field.


game changer honestly

♬ original sound - Lauren Giraldo

12-5-30 or 12-3-30: The dilemma of measurement units

It should be noted that the terms 12-5-30 and 12-3-30 refer to the same method of sports training. The difference is in the unit of measurement for speed : the former uses kilometers per hour, while the latter uses miles per hour, more commonly used in the United States.

2. The operation and principles of the 12-5-30 method

The routine for the 12-5-30 method is simple: you get on your treadmill, set the incline to 12% and the speed to 5 km/h (or 3 mp/h in miles per hour), then you walk for 30 minutes . Hence the terms "12-5-30". The 12% incline increases the intensity of the workout by putting more strain on the leg muscles and increasing energy expenditure, making the workout more effective at burning calories.

The combination of these three elements creates an intensive yet manageable cardiovascular workout.

Read more:
Do cardio before or after strength training?

3. What are the benefits of 12-5-30?

One of the main advantages of the 12-5-30 method is its effectiveness. Thanks to its unique design, it improves daily cardiovascular endurance , strengthens the muscles of the legs and buttocks , and burns a large number of calories . In addition, this technique is characterized by its low cardiac impact, which makes it less stressful on the joints compared to other forms of cardio exercise. Thus, the 12-5-30 method can be easily integrated into your daily sports routine, while maintaining the health of your heart and joints.

Warming up and balance: Imperatives for the 12-5-30

Before starting your training, it is crucial to warm up properly. Also, while the 12-5-30 is a great workout, other aspects of fitness shouldn't be overlooked. For a well-balanced body, it's important to supplement the 12-5-30 with strength and flexibility exercises .

Reasons to adopt the 12-5-30 method

The 12-5-30 method is incredibly simple and requires minimal time and equipment , making it a great choice for those with busy schedules. It also offers a great option for those looking to improve their overall fitness, lose weight, or simply vary their workout routine.

The 12-5-30, an ally for weight loss

Due to the increased energy expenditure from the 12% incline, the 12-5-30 can be a great ally for those looking to lose weight . In fact, according to a study published in the Journal of Strength and Conditioning Research , hill training can increase energy expenditure by 28 to 32 percent compared to walking on level ground.

The positive effects of 12-5-30 on mental health

In addition to its many physical health benefits, 12-5-30 may also have a positive impact on mental health. A study published in The Lancet showed that people who engage in regular physical activity have fewer symptoms of depression and anxiety .

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4. The challenges and restrictions of 12-5-30

Despite its many benefits, the 12-5-30 can present some challenges. The high incline may be difficult for some to maintain, especially for people new to fitness.

Potential difficulties related to the method

One of the biggest challenges of the 12-5-30 method is maintaining a 12% incline for the duration of the workout. It can be especially difficult for people who are new to the world of fitness or lack physical condition. However, over time, most people are able to gradually increase their stamina and rise to this challenge.

The specific contraindications of 12-5-30

The 12-5-30 may not be suitable for everyone. Due to the steep incline, this method can be especially difficult for people with back or knee problems . As with any new workout, it is recommended that you consult a medical professional before beginning the 12-5-30 method, especially if you have any pre-existing health conditions.

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5. 12-5-30 Success Stories: Testimonials and Successes

12-5-30 has received many positive testimonials from people who have seen significant improvements in their physical condition, weight and general well-being after adopting this method. These testimonials serve as encouragement to those who are interested in the method and demonstrate its effectiveness.

Here is a top 5 advice for those who want to start the 12-5-30 method:

    1. Start slowly: If you're new to fitness or haven't exercised in a while, it's best to start slowly. You can start with a lower incline and duration and gradually increase as your fitness improves.
    2. Don't forget to warm up: Warming up properly before you begin your 12-5-30 session is essential to prepare your body for exercise and avoid injury.
    3. Stay hydrated : Hydration is key for any cardio exercise. Be sure to drink water before, during and after your session to stay hydrated.
    4. Pay special attention to your diet : Supplement your exercise routine with a balanced diet to maximize the effects of the 12-5-30 method. Foods high in protein and fiber are especially beneficial for promoting muscle recovery and weight loss.
    5. Stay consistent: For best results, try practicing the 12-5-30 method regularly. It is recommended that you incorporate this session into your exercise routine several times a week .

      Go further: How to motivate yourself to play sports regularly?

Conclusion: Is the 12-5-30 a revolution in fitness?

In the end, the 12-5-30 presents itself as an innovative training method that offers many advantages. Its simplicity, efficiency and accessibility make it appealing to a wide range of people. Whether you're looking to lose weight, improve your fitness, or simply diversify your workout routine, the 12-5-30 method is worth exploring.


1. Is the 12-5-30 suitable for beginners?

Yes, the 12-5-30 can be suitable for beginners. However, it may be necessary to start with a lower incline and duration , then progress slowly.

2. What if I can't hold the 12% incline for 30 minutes?

It's okay to start with a lower incline or shorter duration and gradually increase as your fitness improves.

3. Can 12-5-30 be practiced every day?

Yes, the 12-5-30 can be practiced every day . However, it is important to listen to your body and give it the necessary rest.

4. Are there alternatives to the treadmill to practice the 12-5-30?

Yes, you can practice the 12-5-30 outdoors on a hill or similar incline. Just be sure to take the necessary precautions to avoid injury.

For further :

- How to lose fat and gain muscle?
- Why bodybuilding is very effective for losing weight?
- Overcome your fear of the female gym - 5 tips

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