Perhaps you discovered it on social networks: lately, the 12-5-30 method has seen renewed interest!
What is the 12-5-30 method?
The principle of the 12-5-30 method : walk at a speed of 5 km per hour on a 12% incline, for 30 minutes. The secret of success? It’s about a routine sportive suitable for all levels and fairly undemanding. Above all, it allows to obtain quick results but also in the long term. Something to seduce those who seek to lose weight fast without spending 5 hours a day at the gym!
Developed by American influencer Lauren Guiraldo, this sports routine has been seen by more than 12.8 million views on TikTok (and rewarded with more than 2.8 million ‘likes’). Moreover, Lauren Guiraldo herself is surely the best ambassador of this method since the influencer claims to have lost 14 kg thanks to the 12-5-30 method and to have managed to stabilize her weight for 2 years!
@laurengiraldo Game changer honestly
What are the advantages of the 12-5-30 routine?
Presented as a method suitable for weight loss, the 12-5-30 method can have other benefits! Requiring sustained effort and a certain endurance, this sports routine allows you to work on cardio, strengthen muscles and – in fact – burn calories. On the muscle side, it is especially the lower limbs that work – like those solicited by running -: thighs, calves and glutes can be strengthened thanks to the 5-12-30 method!
Want to try this new sports routine? For this we will need a treadmill! Then, it’s all about setting since you have to set the speed of the treadmill to 5 and its incline to 12%. Don’t forget to start the stopwatch and let’s go for 30 minutes of walking! It goes without saying that physical activity alone cannot achieve results! Adopting a healthy lifestyle and a balanced and healthy diet are essential! It is not for nothing that it is customary to say that, in the context of a diet aimed at weight loss, food represents 70% of the process of weightloss and sport “only” 30%!
The right timing to get results? Do this program 5 times a week in order to obtain the expected results. Unless you are overweight, it may take a while to see the first results.
12-5-30 method: who is it for?
According to Lauren Guirlado, this sports method is particularly suitable for those who don’t like to run ; this is what prompted the influencer to develop it! Another advantage of the method? It only takes 30 minutes to complete it! A relatively short period of time that could well satisfy those who never have enough time to do their sport!
On the other hand, if you have trouble keeping your resolutions, it is better to move on: to obtain visible and lasting results, you must perform 5 sessions per week.
If this sports routine may seem undemanding, it is not as easy as it seems and actually requires a lot of determination! For people who are not used to practicing a sporting activity regularly, overweight people or those with fragile joints, the 12% incline can even be hard to grasp – especially at the beginning -. Ditto for beginners: no need to rush headlong or risk running out of steam (too quickly!). The solution for adopt the 12-5-30 method ? Start by exercising with an incline of 4% to 5%, reduce the training time to around 15 min and settle for 3 sessions per week. Once you are more comfortable, you can gradually increase these parameters!