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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
✓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.

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.

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 miss 12-3-30 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 miss 12-3-30 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 miss 12-3-30 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
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With 13 years in the mental health field, Carrie has extensive experience supporting teens, young adults, and ...
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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

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

Do This Hips/Glutes Set, Three Times

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  • 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

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  • 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

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “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.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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I Lost 30 Pounds While Eating These High-Protein Foods
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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