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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

I Tried the 12-3-30 Treadmill Workout and Here's What Happened

One woman tried it for three weeks.

Ferozan Mast
By Ferozan MastAug 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Beatrice Caruso
Copyright Beatrice Caruso/YouTube
Ferozan Mast
By Ferozan MastAug 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

YouTuber Beatrice Caruso (@BeatriceCaruso) decided to try the 12-3-20 viral treadmill routine created by fitness influencer Lauren Giraldo (Giraldo lost 30 pounds using the method, and the results were pretty impressive. The method is simple enough, but it is not easy—Giraldo says when she first started it, she could barely make it through two minutes without being out of breath. So, how exactly do you do it? You get on a treadmill, set the incline to 12 percent, and walk for 30 minutes at 3 miles per hour five times a week at least. Caruso also thought it sounded easy… until she tried it five times a week for three weeks. Here’s what happened.

Huge Challenge

The first time Caruso tried the method, she was shocked at how challenging it was. “I've just been walking on the treadmill. Nothing wrong with that, but walking uphill, it's such a steep climb. I don't know. 12 is deep. I'm not going to lie,” she says.

Incline Is Tough

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Caruso slowly started to get used to the challenge. “I'm just going to let you know right now that walking at an incline of 12 is a special kind of hell,” she says. “It wouldn't be so bad. For the most part, my respiratory system has caught up. It doesn't feel as terrible on my lungs. However, my calves just keep getting tighter and tighter, and I don't really know what to do about it. I've tried foam rolling. I stretch every single day, and then I focus extra on my calves.”

She Did It!

Caruso was thrilled to finally complete the challenge. “We have completed the Lauren Giraldo Treadmill Challenge!” she says. “This challenge, in particular, has not been about weight loss at all. It's evolved into a personal vendetta. For whatever reason, I have fixated on this challenge, and I would just not let it go. I was like, I need to complete this one. It's going to bother me if I don't. And we finally did it.”

Weight Loss Results

Check your body shape with white weight scales, top view.Shutterstock

Caruso was pleased with the results of the challenge. “When I began, I weighed 230.3 pounds, and at the end of the 21 days, I now weigh 224.5 pounds. That means I lost 5.8 pounds during this challenge.”

Body Changes

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

Caruso noticed changes over her whole body. “I kind of lost everywhere on my body with the most loss coming from around my abdomen,” she says. “Very happy about the two inches lost around my belly. I was feeling very, very bloated at the beginning of this challenge, and I don't feel as bad now, but whatever. I was expecting to lose a little bit everywhere overall just because that's how my body typically decides to lose weight.”

Want to try the method for yourself? Read on to find out how to get the most of it.

Be Prepared

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Fitness newbies should expect to find it difficult at first. “It’s definitely on the harder side,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “That’s a steep incline — and it’ll really feel like it’s over 30 minutes.”

Choose Your Shoes

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

You’re on the treadmill a LOT with this challenge, so make sure you have the right shoes. “Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock,” says the Mayo Clinic. “Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather.”

Don’t Hold the Rails

Legs of woman running on treadmillShutterstock

Giraldo admits she sometimes holds onto the treadmill, but it’s better not to. Holding onto the rails will mean fewer calories burned, so keep that in mind.

Embrace the Incline

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

We know it’s hard, but the incline is what makes this workout so effective. "I like to use inclines within the general warm-up phase of a training session when we’re trying to reach a specific heart rate quickly," personal trainer Chance Ruggeroli tells Texas Health. "However, walking at an incline can be a great exercise on its own. It is an excellent substitute for those recovering from injury, trying to reduce the impact on their joints, or to get an efficient workout within a small window of time.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Listen To Music

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

Caruso admits that her first time doing the workout was more difficult because she didn’t have her headphones. “Studies show that faster-paced music tends to help improve athletic performance when a person engages in low-to-moderate level exercise, either by increasing distance traveled, pace, or repetitions completed,” according to the National Center For Health Research.

Is your Sports Bra Working Out?

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Ladies, don’t underestimate how important a good sports bra is. “One secret to a good sports bra is fit,” says Nichola Renwick, Senior research associate at the University of Portsmouth, via The Conversation. “It has been reported that 70-100% of women are not wearing the correct bra size. It might be that you are a different size in different brands, so the best way to ensure you wear the correct bra size is to follow the best-fit criteria.”

RELATED: I Lost 66 Pounds After Adding These 10 Simple Habits

Stay the Course

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Consistency is key—stick to the workout, and you will get results. “The faster, farther, and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

sustainable weight lossworkout routinesozempiclose weight fastwalkingweight loss

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Fitness & Workouts

I Tried the 12-3-30 Treadmill Workout and Here's What Happened

Beatrice Caruso
Copyright Beatrice Caruso/YouTube
Ferozan Mast
By Ferozan MastAug 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

YouTuber Beatrice Caruso (@BeatriceCaruso) decided to try the 12-3-20 viral treadmill routine created by fitness influencer Lauren Giraldo (Giraldo lost 30 pounds using the method, and the results were pretty impressive. The method is simple enough, but it is not easy—Giraldo says when she first started it, she could barely make it through two minutes without being out of breath. So, how exactly do you do it? You get on a treadmill, set the incline to 12 percent, and walk for 30 minutes at 3 miles per hour five times a week at least. Caruso also thought it sounded easy… until she tried it five times a week for three weeks. Here’s what happened.

Huge Challenge

The first time Caruso tried the method, she was shocked at how challenging it was. “I've just been walking on the treadmill. Nothing wrong with that, but walking uphill, it's such a steep climb. I don't know. 12 is deep. I'm not going to lie,” she says.

Incline Is Tough

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Caruso slowly started to get used to the challenge. “I'm just going to let you know right now that walking at an incline of 12 is a special kind of hell,” she says. “It wouldn't be so bad. For the most part, my respiratory system has caught up. It doesn't feel as terrible on my lungs. However, my calves just keep getting tighter and tighter, and I don't really know what to do about it. I've tried foam rolling. I stretch every single day, and then I focus extra on my calves.”

She Did It!

Caruso was thrilled to finally complete the challenge. “We have completed the Lauren Giraldo Treadmill Challenge!” she says. “This challenge, in particular, has not been about weight loss at all. It's evolved into a personal vendetta. For whatever reason, I have fixated on this challenge, and I would just not let it go. I was like, I need to complete this one. It's going to bother me if I don't. And we finally did it.”

Weight Loss Results

Check your body shape with white weight scales, top view.Shutterstock

Caruso was pleased with the results of the challenge. “When I began, I weighed 230.3 pounds, and at the end of the 21 days, I now weigh 224.5 pounds. That means I lost 5.8 pounds during this challenge.”

Body Changes

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

Caruso noticed changes over her whole body. “I kind of lost everywhere on my body with the most loss coming from around my abdomen,” she says. “Very happy about the two inches lost around my belly. I was feeling very, very bloated at the beginning of this challenge, and I don't feel as bad now, but whatever. I was expecting to lose a little bit everywhere overall just because that's how my body typically decides to lose weight.”

Want to try the method for yourself? Read on to find out how to get the most of it.

Be Prepared

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Fitness newbies should expect to find it difficult at first. “It’s definitely on the harder side,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “That’s a steep incline — and it’ll really feel like it’s over 30 minutes.”

Choose Your Shoes

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

You’re on the treadmill a LOT with this challenge, so make sure you have the right shoes. “Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock,” says the Mayo Clinic. “Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather.”

Don’t Hold the Rails

Legs of woman running on treadmillShutterstock

Giraldo admits she sometimes holds onto the treadmill, but it’s better not to. Holding onto the rails will mean fewer calories burned, so keep that in mind.

Embrace the Incline

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

We know it’s hard, but the incline is what makes this workout so effective. "I like to use inclines within the general warm-up phase of a training session when we’re trying to reach a specific heart rate quickly," personal trainer Chance Ruggeroli tells Texas Health. "However, walking at an incline can be a great exercise on its own. It is an excellent substitute for those recovering from injury, trying to reduce the impact on their joints, or to get an efficient workout within a small window of time.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Listen To Music

Panoramic Side view of beautiful young asian woman running on treadmill and listening to music via headphone with arm a smart watch for tracking speed during sports training in a gym.Shutterstock

Caruso admits that her first time doing the workout was more difficult because she didn’t have her headphones. “Studies show that faster-paced music tends to help improve athletic performance when a person engages in low-to-moderate level exercise, either by increasing distance traveled, pace, or repetitions completed,” according to the National Center For Health Research.

Is your Sports Bra Working Out?

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Ladies, don’t underestimate how important a good sports bra is. “One secret to a good sports bra is fit,” says Nichola Renwick, Senior research associate at the University of Portsmouth, via The Conversation. “It has been reported that 70-100% of women are not wearing the correct bra size. It might be that you are a different size in different brands, so the best way to ensure you wear the correct bra size is to follow the best-fit criteria.”

RELATED: I Lost 66 Pounds After Adding These 10 Simple Habits

Stay the Course

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Consistency is key—stick to the workout, and you will get results. “The faster, farther, and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

Morgan_Green9
Morgan Green/YouTube
Leah Groth
By Leah GrothJun 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight without having to lift weights or do HIIT workouts? According to endless weight loss influencers and experts, you don’t have to. Morgan Green is an influencer who lost 20 pounds just by walking and incorporating some healthy eating habits into her life. In one viral video, she reveals that the 12-3-30 walking workout was the ultimate game-changer and the catalyst to her weight loss success.

12-3-30 Is Her Main Workout Method

Morgan_Green1Morgan Green/YouTube

“On the regular I do mainly treadmill workouts. I'm a huge, huge 12-3-30 supporter. You may or may not know that by now. Obviously, sometimes I do other workouts. This is just like my main, my go-to, my regular, my routine workout,” she says at the start of the clip.

Well, the 12-30-30 “Advanced”

Morgan_Green7Morgan Green/YouTube

“Now you may be thinking, Morgan, I already know what the 12-3-30 is. It's pretty self-explanatory. No, I've been doing it for a while where I have gotten to a new routine with it, with a little bit of different numbers, little bit of change, and I do what I call, 12-3-30 Advanced. So I've worked up to what I'm gonna show you,” she says.

First, She Grabs Her iPad and Water

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

Prior to working out, Morgan prepares. “I must grab my iPad and my water. Here we go. This is my setup,a big full water, iPad, phone,” she says.

[She Likes That the Workout Is Adaptable

Morgan_Green2Morgan Green/YouTube

“I really just love the 12-3-30 so much because you can adjust it however you need to fit your needs simply by the click of a button in so many ways,” she continues. “Like whether you want more or less incline, more or less speed, more or less time. And incline walking is just such a great form of exercise and it actually helped me lose a lot of weight.”

Second, She Queues Up Her Favorite Shows

Morgan_Green11Morgan Green/YouTube

“I love to watch YouTube, watch Keeping Up with the Kardashians, watch whatever I want and it passes the time,” she says. She also explains that she loves a “good walk,” but it’s not realistic to walk outside because she lives in Wisconsin.

Lap One, She Sticks to the OG 12-3-30

Morgan_Green4Morgan Green/YouTube

“How I do my numbers is on a lap by lap basis. So I am just going to explain what each lap entails,” says Morgan. “First I will get started with the regular 12-3-30, so 12 incline and three speed. And that is what I will start with for my lap one. And we will go from there.”

She Starts Alternating Between Increasing the Speed and the Incline by One Increment for the First 6 or So Laps

Morgan_Green5Morgan Green/YouTube

“Basically starting with the second lap, I alternate between increasing the speed and the incline by one increment. So lap one is the regular 12, incline three speed lap two, I increase the speed to 3.1, lap three, I increased the incline at 12.5, lap four, I increased the speed to 3.2, lap five, I increased the incline to 13 lap six, I increased the speed to 3.3. I stay at 13 incline, 3.3 speed until I complete about six and a half laps. It takes me to 1.65 miles and about 31 minutes and 30 seconds,” she says.

Then She Decreases the Incline to 9, and Starts a Cool Down with the Speed at 3.3 But Incline Decreased Every Lap

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“Then I decrease the incline to nine, keep the speed the same, I finish out that lap seven from here I start my cool down. So I decrease the incline by one increment every lap. But I keep the speed at 3.3 the whole time until I get closer to four miles. So right before I hit four miles, I end with 4.5 incline and 3.3 speed. Then once I hit four miles, I decrease it to whatever I want for the final, final cool down.”

She Builds and Declines

Morgan_Green16Morgan Green/YouTube

“So basically I start and I build, build, build. And then I have a very long decline and I carry out till four miles. And from there I just really walk slow, take away basically all the incline, take away basically all the speed and just cool it down. And then I'm done,” she says.

RELATED: I Lost 20 Pounds with the 12-3-30 “Advanced” Walking Workout

The 80-Minute Workout Is a “Mental Escape”

Morgan_Green15Morgan Green/YouTube

“It usually takes me around 80 minutes. So this is a long workout, but that's how I like it. It's kind of like a mental escape,” Morgan says.

She Doesn’t Hold Onto the Handles

Morgan_Green17Morgan Green/YouTube

“One thing that is key that I don't do that is challenging when you're first getting used to this workout is I don't hold on to these handles,” she reveals. “When I very first started doing this workout, I did, but as I progress, like you get accustomed to not doing it.”

She Also Doesn’t Stretch much

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

She also admits that she doesn’t stretch a lot. “I don't do any crazy stretches. I mean I just do some stretches. I should probably get a whole stretching routine. That might be nice,” she says.

You Can Cut the Workout Shorter

Morgan_Green12Morgan Green/YouTube

Morgan also points out that you don’t have to do a full 80 minutes. “if you're having an off day or just need to cut it short for whatever reason, like you can cut it short. You can lessen the speed, you can lessen the incline, you can customize this however you want,” she says.

She Plans on Increasing the Intensity Even More

Morgan_Green3Morgan Green/YouTube

“Maybe in the future I'll even up it more once I'm more in shape. I am just the biggest 12-2-30 supporter and I credit this a lot to losing weight recently. Like a lot, a lot because this is the main workout I would do. And I don't belong to a gym. So because I have a treadmill at home, which I'm so appreciative of, it's perfect for me,” she says.

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Walking on an Incline Burns More Fat Than a Flat Surface

Legs of woman running on treadmillShutterstock

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Fitness & Workouts

Kesley Rose in Two-Piece Workout Gear Shares 25-Minute Walking Workout to Get You “Sculpted & Snatched”

Kelsey_Rose3
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothDec 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Kelsey Rose is showing off her ab-fab body – in her two-piece workout gear. In a new social media post, the fitness trainer flaunts her washboard abs in an Alo exercise set as she unveils her under-30-minute fat-blasting workout. “The only fat-burning cardio workout you need to get sculpted & snatched,” she writes across the video, recommending doing it two to four times weekly for fat loss. Do you want to lose weight just by walking? Here is what you need to know.

She Upped Her Step Count

“When I upped my daily steps from 4k to 10k, let me tell you—it completely transformed not just my body but my entire mindset. Walking is such a simple but effective way to stay active, and it’s seriously the secret sauce to slimming down and feeling your best. Plus, it works wonders for your mental,” she says.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

The Routine Combines Jogging and Incline Walking

“This routine also incorporates jogging + incline, which forces your heart rate up and down, revving up the metabolism in the best way possible!” she continues. Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Here Is the 25 Minute Routine

Here’s the breakdown:

  1. Warm-up: 5 min brisk walk (3.0-3.5 mph, 2% incline)
  2. Jog: 3 min (5.5 mph, 2% incline)
  3. Power walk: 3 min (3 mph, 8% incline)
  4. Jog: 2 min (6.0 mph, 2% incline)
  5. Power walk: 2 min (4.0 mph, 9% incline)
  6. Sprint: 1 min (7.0 mph, 2% incline)
  7. Power walk: 5 min (3.5 mph, 10% incline)
  8. Jog: 2 min (5.5 mph, 2% incline)
  9. Cool down: 2 min easy walk.

She Also Shared a 15-Minute Workout

In another post, she unveils a 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results! It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

Just 15 Minutes Offers So many Benefits

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

Do It After Your Regular Workout

She recommends doing it after your regular workout. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says.

Walking Offers Lots of Health Benefits

Walking at a brisk speed offers lots of benefits. One study published in JAMA Internal Medicine found that getting your steps in about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

RELATED: 10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

10,000 Steps Is Ideal for Weight Loss

According to research published in the journal Obesity, walking 10,000 steps a day, weight loss, and weight management are linked. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Health Coach Reveals 3 Hacks That Burn More Fat Than Hours of Incline Walking

Alexia_Degremont_alexiadegremonthealth11
Copyright alexiadegremonthealth/Instagram
Leah Groth
By Leah GrothNov 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You might have heard that certain workouts are the magic bullet for weight loss – but this isn’t the case, according to one expert. Alexia Degremont is a health and mindset coach “scientifically trained with European ease, helping you burn fat with true nutrition, not restriction,” she writes in her social media bio. In a new Instagram post, she does a little truth-busting, claiming that the highly hyped 12-3-30 workout isn’t the end-all-be-all of fat loss. “They’re lying! Incline walking won’t magically make you lose weight, burn fat, and reduce ‘bulkiness,’” she writes. Here is why – and also why switching from weights to Pilates isn’t the answer either.

She Claims That All It Does Is Increase Heartrate and Stimulate Quads and Calves

“I know there’s so much hype around the 12:3:30 workout,” she says in her post. The 12-30-30 workout involves walking on a 12 percent incline and 3 mph speed for 30 minutes. According to Alexia, all an incline walk does is “get your heart rate up faster and train and stimulate your quads and calves a lot,” she writes.

A Lot of Times Your Heartrate Goes Higher Than Needed

“Don’t get me wrong, low-intensity steady-state cardio is amazing for fat loss, and working out your legs is too!” she continues. “But most of the time, your heart rate actually goes higher than needed, bringing you into the fitness cardio zone – which burns carbohydrates (& calories), but not fat.”

It Won’t Lean or Tone Your Legs

According to the expert, “stimulating the exact muscles you want to shrink and already use all the time in everyday life isn’t going to give you slimmer legs,” she adds. “Fact is – no matter if you use your body weight, heavy weights, or an incline walk, enough stimulus on the muscle will grow your muscle, not lean it out or get toned!!”

Here Is What You Should Do Instead

“If you want to feel & look leaner, more confident in your body, and just slimmer, you need to:

  1. First, reduce the amount of stimulus on the muscles you want to lean out,
  2. Focus on fat burning with cardio & nutrition,
  3. Then, re-introduce resistance training that prioritizes muscle tone, strength & health without gaining size.”

Switching From Weights to Pilates Won’t Lean You Out Either

In another post, she maintains that switching from weights to Pilates isn’t going to help you lean out. “Last week, I shared the workout routine I followed to go from bulky to lean in 3 months on my feed. After 2 years of working out, I was sick of feeling puffy, sore, exhausted, and honestly ‘bulky’…,” she writes in the post.

She Worked Out Hard and Followed a Strict Diet

She continues to explain that for nearly a year, she worked out hard and followed a strict diet. “I had gained 12 lbs of muscle and fat in the span of 9 months despite working out consistently and intensely (Isn’t that what’s required?) and eating ‘clean’ and trying to stay ‘in a calorie deficit’ (Shouldn’t that be enough to reach your best body!).” she writes.

She Transitioned From Weights to Pilates and Yoga

She then “decided to ditch lifting weights, HIIT, running, and only stuck to Pilates and yoga for a few months… to see if ‘reducing stress and lowering cortisol’ would lead to better results,” she writes. It worked – but not for long. “And – I lost the weight! I de-bulked! And I felt like myself again! But... it didn’t last.”

RELATED: This Fitness Expert Lost Weight and Got Shredded in 60 Days With 3 Must-Follow Rules

She Lost Weight, But Also Muscle Tone

“While I lost weight and size, I also lost muscle tone, strength, and fitness, and I needed to be so strict with my diet, making sure I wasn’t eating too much, in order to maintain this lower weight, whenever I would indulge I would immediately notice negative changes! While I liked the visual, This didn’t feel sustainable or healthy either,” she continues.

You Have to Optimize Your Metabolism for Fat Loss

“If you’ve been there, you’ve asked yourself: ‘What am I supposed to do then!’ To get lean and stay lean and toned, I realized (and learned) that you have to optimize your metabolism for fat loss – And that requires building and maintaining lean muscle! And ‘Pilates’ or yoga alone – which are programmed for mobility and control, not muscle growth or tone – isn’t going to do that… When I finally understood what it takes to create real muscle tone without growing the size of my muscles, everything changed,” she says.

RELATED: Woman Reveals 3 Simple Ways She Built Her Dream Body in 30 Days

She Worked Out Less and Was Able to Eat More

“I was able to work out only a few times a week – seeing my body get leaner & toned every week,” she says. “I was able to eat more, which, as a real foodie, is a Win! But it's also just a lot more sustainable. I felt confident wearing crop tops & shorts because I wasn’t just “skinny.” I was toned! I wish I could tell you the Pilates craze is the cure to it all, But it isn’t. You’ll need the science & skills to prioritize muscle tone without gaining size through your workouts and nutrition.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Get Lean Muscle Tone in 30 Days With This Workout

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Carrie Rose
By Carrie RoseApr 24, 2024
Carrie Rose
With 13 years in the mental health field, Carrie has extensive experience supporting teens, young adults, and ...
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lean out your body and define your muscles without going overboard? This workout can help. Before I suggest specific movements to help build lean muscle tone, let me first go on record to say that building muscle takes more than 30 days. But every day counts, and 30 days of intentional, consistent movement will definitely help you move in the direction of lean muscle tone!

The Workout Should Take 45 Minutes

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Here is a great full-body, bodyweight workout that will help you tone your muscles, especially if done 3 to 4 days/week. If done with short breaks between sets, this should take about 45 minutes. You could add to the movements by using light dumbbells! Not sure what all this means? Contact a personal trainer to learn the proper form. And yes, there is cardio in a lean muscle tone workout! Your heart is a muscle and needs to be worked like every other muscle. Plus, this short cardio circuit will help you tone other muscles at the same time. Happy sweating!

RELATED: 7 Foods That Fill You Up Without Making You Fat

Do This Warmup, Two Times

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  • Arm circles
  • Quad stretch
  • Bunny hops
  • Five squats
  • Three pushups

Do This Legs Set, Three Times

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  • Ten squats
  • Ten pulse lunges on each side
  • Ten lateral lunges on each side

Do This Arms Set, Three Times

Female trainer in sportswear, practicing yoga asanas, doing the reverse plank

  • Ten bent over front to side arm raises
  • Ten push-ups
  • 10 reverse plank lifts

Do This Hips/Glutes Set, Three Times

Resistance bands exercise glute bridge leg workout with loop band for strength training of legs and booty fitness.Shutterstock

  • 10 bridge thrusts
  • 10 bridge abduction
  • 10-second bridge hold

Do This Cardio Set, Three Times

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  • Circuit! 30 seconds on, 10 seconds off, repeat 3x
  • Jumping jacks
  • Toe touches
  • Pulsing chair pose
  • Butt kicks

Do This Core Set, Three Times

Young fit woman in sportswear doing yoga at gym in Bird Dog pose.Shutterstock

  • 30 plank taps
  • 30 ankle grabs
  • 30 ab twists
  • 10 dead bug
  • 10 bird dog

RELATED: 4 Signs You Aren't Eating Enough Protein

Cool Down and Stretch

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Don’t forget to cool down and stretch. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

💪🔥Body Booster: In order to tone your body fast, work out for 45 minutes three to four days a week, doing a combination of strength training and cardio.

Carrie Rose is a Life Coach, and founder of SunUp Coaching LLC

Nutrition & Diet

Burn Fat Faster in Perimenopause by Doing These 7 Things

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Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
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Leah Suzanne
By Leah SuzanneApr 15, 2025
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Perimenopause can be a frustrating time for anyone trying to lose weight, especially if you are still relying on the habits that worked for you in your thirties. However, it is still possible to burn fat and slim down, if you make some simple changes to your routine. Ashley DiGiacomo Schwartz is a fitness and nutrition coach who transformed her body during perimenopause and helps other women do the same. “Perimenopause can be hard, but you can be making it exponentially harder if you have bad habits that exacerbate the symptoms and speed up the process,” she writes in a recent post. “10 habits you need to boost your metabolism in perimenopause.”

Amp Up Your Protein Intake

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The first habit is starting your day with 30 to 50 grams of protein. “Protein helps stabilize blood sugar, support muscle growth, and reduces cravings which is a must in perimenopause,” she says.

Eat Breakfast

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Ashley doesn’t recommend skipping breakfast or intermittent fasting. “Eat Breakfast or consume something with protein within 30 min of waking up,” she says. “No more coffee on an empty stomach or fasting. We need to bring our cortisol down in the morning to increase our fat burning potential. Cortisol is highest first thing in the morning.”

Lift Weights

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Next, she suggests prioritizing strength training. “30 min 3-4 times a week is ideal and helps maintain muscle, metabolism, and bone density,” she says.

Eat Fruits and Veggies with Every Meal

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,​Putting It All Together: Your After-40 Eating StrategyShutterstock

Also, make sure to pack in the product. “Eat a veggie or fruit at every meal. Aim for 25-30g of fiber daily to support gut health, estrogen detox, and blood sugar balance,” she says.

Hydrate First Thing

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Wake up and drink water. “Hydrate first thing in the morning before coffee,” she suggests. “You can add a pinch of sea salt to 8 oz of water first thing in the morning for better hydration and energy.”

Take Magnesium Glycinate Before Bed

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She’s also an advocate of taking magnesium glycinate before bed. “Magnesium supports deep sleep, muscle relaxation, blood sugar control and stress resilience—essential in perimenopause,” she says.

Get Some Sun

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Her last tip? Get outside for some Vitamin D. “Try to get 10 Minutes of morning sun outside (or sunlamp) Natural light regulates cortisol and melatonin, improving mood, energy, and sleep,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Pounds Doing These 5 Things

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Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
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Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight? Sometimes we become our own worst enemy in the weight loss process, and need to incorporate some core healthy habits into our routine. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer who lost 50 pounds and helps others do the same. In a new post, she shares “5 ways to make your fat loss easier.”

Strength Training

Almost every expert is going to tell you, that if you want to lose weight, you need to lift weights. “Muscle burns 3x more calories at rest than fat & 🔥 for your metabolism. Plus, when you lose the body fat you want muscle on your body so you look toned + sculpted,” Ferguson writes about strength training. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

The next habit that will make weight loss easier? Walking. “Increasing your TDEE (total daily energy expenditure) by a few hundred calories through walking will help you achieve an overall calorie deficit more easily. BONUS: post meal walks help regulate blood sugar and aid in digestion,” she writes. Most experts recommend 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Hydrate

Drinking water is another important habit to simplify weight loss. “Dehydration can disguise itself as hunger,” says Ferguson. “Plus, staying well-hydrated can slightly boost your metabolism 🔥 also more efficiently process and eliminate fat.”

Sleep

Don’t sleep on sleep! Rest helps your body regenerate. “Sleep is really the lead domino in your health and has a big impact on your hormones, hunger, and metabolism. Life is harder when you’re tired,” says Ferguson.

Amp Up Your Fiber Intake

Finally, amp up your fiber intake, which she says is the “missing” puzzle piece. “Yes to protein! Yes to managing calories! And ALSO YES to eating enough fiber. Improved satiation, feel fuller for longer, better digestion, regulate blood sugar,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 56 Pounds Eating “Cheat Code Meals”

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Leah Suzanne
By Leah SuzanneApr 15, 2025
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Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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