The workout that “builds” muscles, without exhausting you – For those who are not fans of exercise

The dilemma is simple and common for many of us: You want to be in shape, but the idea of ​​toiling in the gym doesn’t seem very appealing to you. You look in the mirror and wish there was a magic way you could get the body you want without too much effort.

Is it happening?
Maybe if you follow TikTok star Lauren Giraldo’s “12-3-30” workout. This type of exercise, which went viral in a short amount of time, seems to have pissed off hardcore workout enthusiasts, while also garnering a huge following, mostly people looking for a more accessible way to keep fit.

The 12-3-30 workout is simple: You walk on the treadmill at a 12% incline and a pace of 3 mph for a total of 30 minutes. Giraldo shared the details of this workout in a video, which has more than 2.8 million likes. She claims that this is the only form of exercise that has made her achieve her fitness goals. “I used to be so intimidated by the gym and had no motivation. But now I go and do this one thing and I feel good about myself,” he says.

@laurengiraldo

This trend 🤝 12,3,30

♬ original sound – Lauren Giraldo

It is known that walking can greatly benefit health by pushing our form a little, but surely adding the incline can significantly affect the benefits of this exercise: It increases the heart rate and strengthens the muscles.

“Elevating the incline of the treadmill has several benefits, including improved cardiovascular function, higher calorie burn, and strengthening of the glutes,” says Holly Roser, personal trainer and owner of Holly Roser Fitness. “It’s the best possible form of cardio outside of running, as you use your whole body. It’s also low-impact, which makes this workout more joint-friendly. It is, therefore, also suitable for those who suffer from knee or lower back pain.”

Don’t be fooled though, this workout is anything but easy. The 12% gradient is a big challenge. For this reason, Roser suggests not going there directly. “For beginners, such an incline can be quite difficult, and problems such as knee pain, calf tightness or even an old injury can be ‘awakened’,” he explains.

So start the effort gradually. You can initially try small fluctuations in the incline of the runway. “Start with a slope of up to 5%, then reduce to 2%. Later, go from an 8% incline to 3%, repeating for 10 minutes. Then go up to 10%. This gives the lungs, knees and hips time to recover,” he concludes.

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