12-3-30 Treadmill Workout: Is It Good For Full Body?

March 6, 2023 by Pranay David

A 12-3-30 treadmill workout is a high-intensity interval training (HIIT) routine that involves alternating between 12 seconds of all-out sprinting, 3 seconds of active rest, and 30 seconds of moderate-intensity running.

This type of workout can be an effective way to boost cardiovascular fitness, burn calories, and improve speed and endurance.

It can also be a great way to mix up your treadmill routine and add some variety to your workouts. Here is how to do this workout.

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How To Do a 12-3-30 Treadmill Workout

Warm up: Start by walking or jogging at a moderate pace for 5-10 minutes to get your muscles warmed up and your heart rate up.(1)
Set the treadmill to a high incline (e.g., 8-12%) and a high speed (e.g., 10-12 mph).
Sprint for 12 seconds: Once you’re warmed up, increase the treadmill speed to your maximum effort and sprint for 12 seconds.
Take a 3-second active rest: After the sprint, reduce the treadmill speed to a slow jog or walk for 3 seconds to catch your breath.
Run at a moderate intensity for 30 seconds: After the active rest, increase the treadmill speed to a moderate intensity and run for 30 seconds.
Repeat: Continue this pattern of sprinting for 12 seconds, taking a 3-second active rest, and running for 30 seconds for a total of 8-12 rounds.
Cool down: After the final round, reduce the treadmill speed to a slow jog or walk and allow your heart rate to return to normal. Stretch and foam roll to help your muscles recover.

What Are The Benefits of The 12-3-30 Treadmill Workout?

Here are some of the key benefits of the 12-3-30 treadmill workout-

1. It’s time-efficient: One of the main benefits of the 12-3-30 treadmill workout is that it’s a quick and efficient way to get a high-intensity workout. The entire routine can be completed in as little as 20-30 minutes, making it a great option for busy individuals.

2. It burns calories: The high-intensity nature of the 12-3-30 treadmill workout means that it can be an effective way to burn calories. In fact, a study published in the Journal of Obesity found that HIIT workouts like the 12-3-30 treadmill workout can result in similar calorie expenditure to longer, moderate-intensity workouts.(2)

3. It improves cardiovascular fitness: The 12-3-30 treadmill workout involves alternating between high-intensity sprints and moderate-intensity runs, which can be an effective way to improve cardiovascular fitness. This type of workout can help improve the function of the heart and lungs, making it easier for your body to deliver oxygen-rich blood to your muscles during exercise.(3)

4. It boosts speed and endurance: The 12-3-30 treadmill workout can also help improve speed and endurance. The high-intensity sprints can help increase your maximal oxygen uptake (VO2 max), which is a measure of your body’s ability to use oxygen during exercise. Improving your VO2 max can help you run faster and longer.

5. It’s adaptable: The 12-3-30 treadmill workout can be modified to fit your fitness level and goals. For example, you can adjust the incline, speed, and number of rounds to increase or decrease the intensity of the workout.

12-3-30 Treadmill Workout – Precautions & Hidden Dangers

The 12-3-30 treadmill workout is a high-intensity interval training (HIIT) routine that involves alternating between 12 seconds of all-out sprinting, 3 seconds of active rest, and 30 seconds of moderate-intensity running. While this type of workout can be an effective way to improve cardiovascular fitness, burn calories, and boost speed and endurance, there are also some precautions and dangers to consider.

1. It’s not suitable for everyone: The high-intensity nature of the 12-3-30 treadmill workout means that it may not be suitable for everyone, especially those who are new to exercise or have certain health conditions. If you have any concerns about your ability to do this type of workout, it’s a good idea to consult with a healthcare professional before starting.

2. It can cause muscle soreness and fatigue: The 12-3-30 treadmill workout is a high-intensity routine that can result in muscle soreness and fatigue. It’s important to listen to your body and take breaks as needed to prevent overexertion or injury.

3. It can increase the risk of injury: High-intensity workouts like the 12-3-30 treadmill workout can increase the risk of injury, especially if you’re not properly warmed up or if you push yourself too hard. It’s important to use proper form and technique when sprinting and to take breaks as needed to prevent injury.

4. It’s important to warm up and cool down: It’s important to warm up properly before starting the 12-3-30 treadmill workout to help prevent injury and get your muscles ready for the high-intensity efforts. It’s also important to cool down after the workout to help your heart rate return to normal and to stretch and foam roll to help your muscles recover.

5. It’s important to vary your workouts: While the 12-3-30 treadmill workout can be a great way to boost fitness and burn calories, it’s important to vary your workouts to prevent overuse injuries and to keep things interesting.

Consider incorporating other types of cardio, strength training, and flexibility exercises into your routine to help balance your workouts and prevent boredom.

Overall, the 12-3-30 treadmill workout can be an effective way to boost fitness and burn calories, but it’s important to be aware of the precautions and dangers involved.

If you’re new to exercise or have any health concerns, it’s a good idea to consult with a healthcare professional before starting a new workout routine.

Additionally, be sure to listen to your body, use proper form and technique, and take breaks as needed to prevent overexertion or injury.

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