Do You Prefer the 12-3-30 Workout Over Traditional Running for Fat Burning?
Do You Prefer the 12-3-30 Workout Over Traditional Running for Fat Burning?
Here’s The Scoop
In the ever-evolving world of fitness, a new trend has emerged from the depths of TikTok, captivating millions with its promise of a fat-burning workout that’s easy on the joints. The 12-3-30 treadmill workout, introduced by influencer Lauren Giraldo, has taken social media by storm, boasting over 14 million views. But does it hold up under scientific scrutiny?
The workout is straightforward: walk at a 12% incline, at a pace of three miles per hour, for 30 minutes. It’s being hailed as a low-impact alternative to running, but how does it truly measure up?
A recent study published in the International Journal of Exercise Science put the 12-3-30 workout to the test against traditional self-paced treadmill running. The goal was to compare not only calorie burn but also the type of fuel the body uses during each workout—carbohydrates or fat.
In this study, 16 healthy young adults engaged in both the 12-3-30 workout and a running session they could sustain for about 20 to 25 minutes. Both workouts were calibrated to burn the same number of calories.
The results? Running torches calories at a faster rate—about 13 calories per minute compared to 10 calories per minute for the 12-3-30 workout. However, the 12-3-30 method utilized more fat as an energy source, with 41% of energy coming from fat, compared to 33% during running.
Maelee Wells Sutton, a certified personal trainer, noted that while running burns calories more quickly due to higher aerobic intensity, the 12-3-30 workout offers a lower-impact alternative that still engages fat-burning processes.
It’s important to note that the study participants were already active, exercising at least three times a week. This leaves a gap in understanding how these workouts might affect less active individuals—a significant portion of the population.
The researchers highlighted that while the fat-burning aspect of the 12-3-30 workout is modest, the total calorie burn is still the key factor for weight loss. If you’re pressed for time and need to burn calories quickly, running is the way to go. However, if burning more fat is your goal and you prefer a gentler workout, the 12-3-30 method could be beneficial, especially for beginners or those with joint issues.
Ultimately, consistency is king in the world of fitness. As Sutton wisely advises, it’s better to stick with a workout you enjoy and can do regularly than to force yourself into a routine you dread. While trends like 12-3-30 can be enticing, it’s crucial to balance them with expert advice and personal preference.
What do you think? Let us know by participating in our poll, or join the discussion in the comment section below!
