The 12-3-30 treadmill workout has gained popularity on TikTok as an effective weight loss method. This workout involves walking on a treadmill at:

• 12% incline
• 3 miles per hour
• 30 minutes duration

According to certified health coach and NASM-certified personal trainer Michelle Porter, this workout effectively combines cardio and lower-body strength training while remaining low-impact. The steep incline targets glutes, hamstrings, and calves, similar to hiking uphill.

Benefits include:

• Increased calorie burn compared to flat surface walking
• Enhanced fat burning during and after exercise
• Improved cardiovascular health
• Lower impact than running
• Muscle strengthening and toning

Potential risks to consider:

• Joint and muscle strain, particularly in knees, hips, and lower back
• Overuse injuries, especially in calves and Achilles tendons
• Excessive heart rate elevation for beginners or those with heart conditions

Safety recommendations:

• Start with lower incline if you're a beginner
• Adjust speed and duration to match your fitness level
• Include rest days in your routine
• Combine with varied exercises for better results
• Maintain a healthy diet for optimal weight loss

Dr. Shahinaz Soliman, board-certified family physician, emphasizes that while this workout can be effective, consistent exercise and proper nutrition are essential for significant weight loss results.

The 12-3-30 workout offers a straightforward, accessible approach to fitness, particularly suitable for those starting their fitness journey. However, individuals should modify the workout according to their fitness level and consider any existing health conditions before beginning.

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