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12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Here is how to maximize fat burn with the viral workout.

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The 12-30-30 walking workout is one of the most buzz-worthy exercise methods on social media. Created by Lauren Giraldo in 2019, the simple treadmill routine, which involves walking for 30 minutes at an incline of 12 percent and speed of 3 miles per hour, helped the influencer lose 30 pounds. In four years, it has helped endless people lose massive amounts of weight. How can you lose the most weight and burn fat fast and efficiently with the walking workout? Here are key tips from fitness experts, weight loss warriors, and nutritionists.


Start with Less Incline

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Consider 12-3-30 a goal. However, if you are just starting out, you don’t have to hit the numbers. “Start off slowly and build up your incline,” recommends fat loss coach Baylee in a TikTok video. “You will still get benefits of your workout if you are on a 3 incline or a 6 incline, so long as it’s challenging to you.”

Start with Less Speed

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“Also, build up your speed,” Baylee suggests. “Once it gets easy, increase the speed so that you can continue to progress and continue to challenge yourself.”

Don’t Hold the Handrails

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Laci Renee, a fitness influencer with 218,3000 followers, offers up a serious tip in a viral video with over 1 million views. “Don’t hold the handrails,” she says. Why? You are undoing the work needed to walk on an incline.

Also, Don’t Lean Back

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Also, don’t “lean back,” she says about the “one easy and common form correction to get the most out of this exercise.”

Lean Forward Slightly Hinging on Your Hip

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Julie, a fitness trainer, offers the following tip. “Lean forward slightly hinging on your hip,” she says about the proper form in a video.

Don’t Do It Before Lifting

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If your goal is to build lean muscle — or tone – “don’t do it before lifting,” Julie warns. “Conserve your energy and lift first.”

Stand Up Tall

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Also, Julie reminds to “stand up tall,” as you are losing “core engagement and not bringing your heart rate up,” by slouching.

Do Intervals

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One fitness influencer, Deanna, AKA the “curvy millennial” revealed in a TikTok that she created intervals with the 12-3-30. “I do incline 12 with speed 3 for 10 minutes, take a 5 minute break to incline 2 with speed 2.5. I do this 3 times.”

Squeeze Your Core

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Taylor Donoghue revealed her hack for the 12-30-30 in a video. “Squeezing your core while walking 12/3/30 on the treadmill always helps me tighten and firm my stomach while also promoting good posture,” she says.

Watch a Netflix Show

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In order to make the time pass faster, try and watch a show instead of counting down the minutes. “My trick is playing a Netflix series as you go. Don’t watch the clock,” suggests Libb Stokes.

Don’t Look at the Clock Until You Feel Tired

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“Don’t look at the clock until you feel tired,” suggests Kaitlyn Anderson. “If you are just sitting there looking at the clock the whole time until you reach a certain number, of course, you are going to feel tired when that time approaches. But if you don’t look at the clock and you just keep going until you actually feel ready to quit, then you are going to be able to go so much longer.”

Read a Book

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Selena Torres recommends reading while walking. “Do 12,3,30 and read on the treadmill. You get your steps in, and the time goes by 3 times faster,” she claims.

Pair with Strength Training

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Tonal Coach Kendall “Woody” Wood suggests pairing 12-3-30 with strength training for maximum fat loss. “12-3-30 is simply LISS (low-intensity steady state) cardio, which helps increase blood flow, relieve tension, and mobilize the joints, while strength training improves your muscle mass, connective tissue health, and flexibility to prevent injury during exercise – making both super beneficial in your workout regime!” Woody points out. Try doing at least two strength training workouts per week, incorporating functional movements such as squats, lunges, and hinges.

Take Rest Days

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Make sure to take rest days, says Woody. “Incorporate 1 to 2 rest days per week to allow your body to recover and adapt to the training stimuli. This prevents overtraining, which can hinder fat loss progress,” she says.

Don’t Forget to Stretch

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Woody adds that you need to prioritize recovery and mobility. “Don't overlook the importance of recovery and mobility work. Incorporate stretching, foam rolling, and mobility exercises to maintain joint health, reduce injury risk, and enhance overall performance,” she says.

Drink Fluids

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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, reminds that you should drink plenty of fluid, “mostly water, throughout the day to make up for what you are losing in sweat as well as what you need for your normal day,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Wee

Make Sure You Don’t Eat Back Your Calories

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“Don’t eat back the calories you are burning on the treadmill,” says Collingwood. “Use the workout to help contribute to a calorie deficit for the day.”

Fuel Your Body with Carbs and Protein Post Workout

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Collingwood also suggests fueling up post workout. “Make sure you recover your body by getting fluid and carbs within 30 to 60 minutes after your workout and get some protein within 2 hours after finishing,” she says.

Make Sure You Are Consuming Enough Fiber

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“Get at least 25-30 grams of fiber from fruits, veggies, and whole grains to keep you feeling more satisfied and keep your digestive tract moving,” says Collingwood.

Get 7 to 9 Hours of Sleep

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Finally, make sure your body is getting the rest it needs to recover. “Get 7 to 9 hours of quality sleep so your body can recover properly and release the hormones you need to repair and build the muscles you used,” Collingwood says.

Hold Weights or Wear Ankle Weights

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Samantha Harte, Doctor of Physical Therapy and founder of StrongHarte Fitness, recommends adding some extra resistance. “Hold light free weights or wear ankle weights while you’re on the treadmill,” she suggests.

RELATED: The Daily Walking Plan That Helped Me Shed 60 Pounds

Don’t Stress

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Harte also recommends having practical, stress-reducing tools available at all times, such as deep breathing. “Add in one minute of meditation a day,” she suggests.

💪🔥Body Booster: Begin your workout with a low incline and gradually increase it as you progress. Remember, any incline that challenges you will provide benefits, whether it's a 3 or a 6.

More For You

Do you want to lose weight fast without running? Mahtab Ekay is a fat loss coach and social media influencer who lost 20 pounds in 3 months. In a recent Instagram post, she revealed her hack for losing weight fast, which doesn’t involve pounding the pavement. “The cardio trick I used to lose 20 pounds in 3 months without running,” she writes across the Instagram Reel.


You Need to Be in a Calorie Deficit

“I know you want to hear about some secret workout routine. But the truth is, there’s NO special cardio that will ‘cause’ weight loss,” she writes in the post. “If you’re serious about losing weight, start with the one thing that’s key to success: being in a calorie deficit.”

In Fact, 80 Percent of Weight Loss Comes From Nutrition, She Says

Mahtab maintains that diet is the leading factor in weight loss success. “80% of weight loss comes from nutrition. The best thing you can do for the other 20%, in addition to strength training, is walking,” she explains.

Walking Burns 100 Calories in 30 Minutes

“Walking can burn approximately 100 calories in 30 minutes at a moderate pace. By walking consistently, these calories add up over time, contributing to your overall calorie deficit,” she points out. “And that’s exactly what helped me lose 20 pounds in less than three months.”

She recommends keeping track of your steps. “First, check your average daily steps in your phone’s health app. This is your starting point,” she says.

Increase Your Weekly Steps

Then, progress toward a step goal. “Gradually increase your average weekly steps. If you’re currently taking 5,000 steps daily, aim to add 1,000 steps in the next week,” she says.

And, continue. “Keep increasing by 1,000 steps each week until you consistently hit 8,000-12,000 steps per day,” she recommends.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

How to Increase Your Daily Steps

She also offers “some easy, quick ways to increase your daily steps.”

  • Take the Stairs: Skip the elevator or escalator for an easy way to add more steps.
  • Park Further Away: Choose a parking spot farther from your destination to get extra steps in.
  • Walk During Breaks: Use your breaks to take short walks and boost your step count.
  • Walk and Talk: Pace around while talking on the phone to stay active.
  • Use the Restroom on Another Floor: Opt for a restroom on a different floor for added steps.
  • Set a Step Goal Reminder: Use a fitness tracker or app to remind you to move.
  • Walk During TV Time: Walk in place or do laps during your favorite shows.
  • Take a Post-Meal Walk: Walk around the neighborhood after meals to aid digestion and add steps.
  • Use a Standing Desk: Stand and move more frequently throughout the day.

Other Benefits of Cardio

“Cardio has many benefits for heart health, overall fitness, and mental well-being. If you enjoy it or are doing it for those reasons, go for it! You just don’t need it to lose your first 10-20lbs,” she concludes.

There Are Lots of Benefits to Walking

Going for a daily walk can be a game changer for your overall health. One study published in JAMA Internal Medicine found that walking at a brisk pace for 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:Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Science Has Found a Link Between 10,000 Steps a Day and Weight Loss

Research supports walking for weight loss. According to a 2018 study published in the journal Obesity walking 10,000 steps a day results in weight loss and weight management. 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, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

When it comes to losing body fat, most people think they need to run for hours or spend endless time at the gym. But groundbreaking research has uncovered something simpler: there's a specific walking speed that maximizes fat burning, and it's changing how we think about weight loss.


Meet Michaela (Dr. Miche), PhD, a research scientist who analyzes cutting-edge studies on weight loss, nutrition, and fitness. "When confronted with these kinds of debates, I go straight to the science and try to get the best answer based on the highest quality research," she explains. Her recent analysis of walking studies has revealed fascinating insights about how this simple activity could be the key to sustainable fat loss.

Why Walking Beats Running for Fat Loss

In a groundbreaking 20-week study comparing different exercises, walking proved superior for fat loss. "The walking group lost three body fat percentage points, while running and biking groups only lost 1.2 points," Dr. Miche reports in her post. This occurred despite all groups exercising for the same duration—30 minutes, three times weekly.

The Science Behind Fat-Burning Speeds

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Why does walking outperform more intense exercises? "As the intensity is lower in an exercise, you actually burn more fat compared to carbs," Dr. Miche explains. "Whereas when you do a very high intensity exercise, you burn more carbs compared to fat." This makes walking particularly effective for fat loss, despite—or rather, because of—its lower intensity.

The Perfect Speed for Maximum Fat Burn

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The research uncovered specific speeds that optimize fat burning. "For men, the sweet spot is typically walking at 3.4 miles per hour, while women reach optimal fat burning at around 3 miles per hour," Dr. Miche reveals. This pace aligns with what scientists found to be the ideal heart rate for fat oxidation—about 60% of your maximum heart rate.

Proof It Works: The Numbers Don't Lie

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A comprehensive meta-analysis of over 1,100 participants confirmed walking's effectiveness. "People who walked just 40 minutes, four times weekly for 35 weeks, lost two pounds and decreased their body fat by one percentage point—without making any dietary changes," Dr. Miche explains. Even more impressive, she notes that while walkers lost weight, non-walkers gained a few pounds, creating a net difference of about five pounds between groups.

RELATED:5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

Why Body Fat Matters More Than Weight

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Dr. Miche emphasizes an important distinction: "When most people say they want to lose weight, what they really mean is that they want to lose fat and lower their body fat percentage." She explains that "the aesthetic benefits and health benefits of weight loss pretty much all come from lowering your body fat percentage," noting how many people "end up looking a lot better and getting a lot healthier while staying at the same weight because they lose fat and gain muscle."

The Ideal Walking Schedule for Beginners

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Based on the research, Dr. Miche recommends starting with the proven formula: "The meta-analysis found that on average these studies had people walk four times a week for 40 minutes per session." This moderate commitment led to significant results while remaining achievable for most people.

Hidden Benefits Beyond Fat Loss

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Walking at the optimal speed doesn't just target fat—it transforms your health. "Just adding 40 minutes of walking four times a week lowered blood pressure by one to 1.5 points for both systolic and diastolic blood pressure," Dr. Miche notes. Additionally, "people increase their fitness substantially, raised VO2 max by three, which is a measure of cardiovascular fitness."

RELATED:Woman Drops 35 Pounds After Finding 5 Surprising Cortisol-Lowering Habits

How Walking Prevents Age-Related Weight Gain

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One of walking's hidden benefits is its role in preventing natural weight gain. "Not only did adding walking to people's routines prevent the weight gain that most people have happen to them over time as they age," Dr. Miche points out, "but adding walking also caused weight loss on top of that prevention of weight gain."

Your 7-Day Walking Challenge

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Ready to start? Dr. Miche recommends focusing on hitting the optimal speed rather than distance: "It's not only useful for weight loss but also because it's just amazing for your health and it's nice to get outside." Start with 40-minute sessions at your target speed (3.4 mph for men, 3.0 mph for women), aiming for four sessions in your first week.

The science is clear: walking at the right speed is a powerful tool for fat loss and overall health. Whether you're starting a new fitness journey or looking to optimize your current routine, adjusting your walking speed could be the simple, effective strategy you've been searching for. The best part? You can start today, right now, with nothing more than a pair of comfortable shoes and a focus on maintaining that perfect, fat-burning pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kelsey_Rose14
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Unless you live under a rock, you are well aware that walking is one of the best workouts for losing weight and maintaining your overall health. However, getting the recommended steps to lose weight and burn fat can be difficult, especially if you have a job. Kelsey Rose is a fitness trainer and social media influencer with hundreds of thousands of followers. In a new post, she issues a “PSA” about walking, explaining that “the #1 tool for FAT LOSS for women is literally free!!” According to Kelsey, if you have a “sedentary” job where you only get in 2,500 steps a day, adding a 30-minute walk before and after work will help you burn an additional 260 calories a day, which could help you lose 10 to 15 pounds in 6 months if paired with an 80/20 diet. “10 other hot tips for hitting those daily steps when working a 9-5,” she writes.

1. Turn Your Morning Routine into Movement

Per Kelsey, the first thing you should do is incorporate walking into your morning routine. “Instead of scrolling or lingering over coffee, use 10-15 minutes in the morning to pace around your home, stretch, or go for a quick walk. I wake up in the morning and go outside first thing!” she writes.

2. Take Active Commutes

Turn your commute into a workout, Kelsey encourages. “If possible, walk or bike to work. If you drive, park farther away or get off public transport a stop early to squeeze in extra steps,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

3. Walk During Meetings

Try and get your steps in while you work by multitasking, Kelsey suggests. “Turn phone calls or virtual meetings into walking meetings. Pop in your headphones and take your call while pacing or walking outside,” she says.

4. Use the Stairs

Turn your office stairwell into a StairMaster, suggests the trainer. “Ditch the elevator! Take the stairs whenever you can to sneak in extra movement,” she writes.

5. Set Hourly Step Goals

Set hourly goals instead of a daily goal to get your body moving. “Set a timer to remind yourself to get up every hour. Walk around the office or do a quick lap at home if you’re working remotely,” says Kelsey.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Take Your Lunch Break Outside

Use your lunch break as an opportunity to get fresh air plus exercise. “Go for a brisk walk after eating. It’s a great way to recharge while adding steps to your day,” she says.

7. Use a Smaller Water Bottle

While most experts recommend using large water bottles, a smaller one may help you stay more active. “A smaller bottle means more trips to refill it. Plus, staying hydrated keeps your energy up!” she writes.

8. Walk During Breaks

If you take breaks throughout the work day, use them as an opportunity to take mini walks. “Instead of scrolling on your phone, take a 5-10 minute stroll during your morning or afternoon breaks,” Kelsey writes.

9. Make Errands Active

Multitasking during errands can help you get even more activity in. “Walk to grab coffee, pick up lunch, or drop off documents. Even small tasks can help you rack up steps,” suggests Kelsey.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

10. End Your Day with a Walk

Finally, use the end of the day as a time to reflect and get a workout in. “Wind down after work with a 20-30 minute evening walk. It’s a relaxing way to hit your step goals and clear your mind,” says Kelsey. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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.

Struggling to find time for lengthy workouts? You’re not alone, and the good news is, you may not need hours in the gym to jumpstart your weight loss journey. According to certified clinical nutritionistAutumn Bates in her popular YouTube video, a strategic walking routine could be the game-changer you're looking for. Autumn's approach revolves around optimizing fat-burning through carefully timed walks that work with your body's natural rhythm throughout the day. Whether you're a morning person or find it easier to move during lunch breaks, Autumn's plan is designed for anyone who wants to maximize fat loss without sacrificing too much time or energy.


Walking, as Autumn explains, has the unique ability to tap into the body’s fat stores, especially during certain times of the day. Her three-part walking schedule will help you keep your metabolism revved up from the moment you wake up until you head to bed. Even better, you don’t need any special equipment—just your feet, a good pair of shoes, and some dedication. Joining Autumn’s expert advice is Body Network’s Yaa Boakye, Registered Dietitian Nutritionist (RDN), Licensed Dietitian Nutritionist (LDN), and Certified Personal Trainer (CPT), who provides additional insights into how walking can be tailored to meet your individual needs, ensuring both immediate results and long-term sustainability.

Ready to start walking your way to a healthier, leaner you? Let's dive into Autumn Bates' fat-melting walking routine and discover how just a few simple steps can make all the difference.

The Morning Walk: Capitalize on Your Body's Natural Fat-Burning State

In her video, Autumn emphasizes the importance of a morning walk: "In the morning, the body is in a naturally fasted state. This means that from overnight of not eating, the body is naturally going to be burning fat as fuel."

She recommends:

  • 15-30 minute walk first thing in the morning
  • Before coffee or breakfast
  • Preferably outdoors

"Walking outside is preferred if you are looking to maximize fat burning," Autumn explains. "Being outside, especially if you live by a park or an ocean or a lake or a river, helps to expose your body to something called negative ions. And this can naturally help to decrease the stress hormone cortisol."

The Science Behind Morning Walks

Body Network’s expert, Yaa Boakye, RDN, adds scientific context: "Research has found that both treadmill walking and brisk walking effectively reduce central obesity in men and women who are overweight or dealing with obesity. Women may burn more calories per step, while men may have a higher overall energy expenditure due to greater body mass."

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Daytime Walks: Break Up Sedentary Periods

In her video, Autumn suggests incorporating short walks throughout your workday:

  • Get up every hour for 1-2 minutes
  • Walk around your house or office
  • Aim for about 2000 extra steps during an 8-hour work period

"The less often that we get up, even if it's just getting up for one or two minutes an hour, the less we're contracting our muscles and the less insulin sensitive we start to become," Autumn notes.

Lunchtime Bonus Walk

If possible, add a 15-minute walk after lunch. Autumn explains in her video, "When you're walking or when you're contracting your muscles, it helps to soak up excess glucose from the blood supply, making so you don't need to pump out as much insulin, which is that storing hormone."

Evening Walk: Enhance Sleep Quality for Better Fat Burning

Autumn recommends a short walk after dinner:

  • 5-15 minutes long
  • Preferably outdoors

"Walking can not only help with absorbing that excess glucose, it can also help to boost the quality of your sleep, which further helps to maximize fat burning," she states.

The Long-Term Benefits of Walking

Boakye emphasizes the sustainability of walking for weight loss: "Walking is not only effective for initial weight loss but also plays a crucial role in long-term weight maintenance. Research indicates that individuals who engage in regular walking are more likely to sustain their weight loss over time."

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

Maximizing Your Walking Routine

To enhance your walking routine, Boakye suggests:

  1. Incorporate interval walking
  2. Walk on an incline
  3. Add strength-building exercises
  4. Aim for 7,000 to 10,000 steps per day

Walking Really Can Help You to Lose Weight

By following this strategic walking schedule, you can harness your body's natural fat-burning potential throughout the day. Remember, consistency is key. As Boakye notes, "Walking is an incredibly effective and sustainable tool for weight loss. It burns calories, increases fat metabolism, and is easy to maintain long-term due to its low impact and accessibility." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

So, you want to lose weight fast – without having to pay a personal trainer or sign up for a class? One of the most popular workouts for weight loss doesn’t require a gym membership or an expensive fitness pass. In fact, all you need is a treadmill and a pair of sneakers. The 12-3-30 workout has millions upon millions of views on TikTok for a reason – it works. Here is everything you need to know about the 12-3-30 treadmill workout.


Lauren Giraldo Created the 12-3-30 Workout

laurengiraldo2laurengiraldo/Instagram

When she was 24, Lauren Giraldo made the 12-3-30 treadmill workout go viral. It involves setting the treadmill to a 12% incline and walking at 3 miles per hour for 30 minutes. She first shared the treadmill routine in a 2019 YouTube video, uploading it to Instagram and TikTok in 2020, where it went viral. In the clips she claimed that it helped her lose 30 pounds.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

She Was Intimidated By the Gym

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"I used to be so intimidated by the gym, and it wasn't motivating," Giraldo explained in a 37-second TikTok video. "But now I go, I do this one thing, and I can feel good about myself."

She Calls It a “Game Changer”

“Game changer honestly. Have you tried my treadmill routine?” she captioned another post.

She Struggled to Run

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Giraldo explains that her struggle to run on the treadmill let her to seek an alternative. "I'm not a runner, and running on the treadmill was not working for me," she told TODAY.com. "I started playing around with the settings, and at the time, my gym's treadmill had 12 incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That's how the combination started."

Most Fitness Experts Are On Board with the 12-3-30

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While some viral workouts aren’t exactly endorsed by fitness experts, there is little controversy surrounding the 12-3-30. In fact, there is scientific evidence supporting it.

Walking Slower on an Incline Burns More Calories Than Running on a Flat Surface

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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.

Our Resident RDN Also Agrees

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“Walking is an excellent way to get started in exercise,” agrees Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and a co-author of the Flat Belly Cookbook for Dummies. If you don’t want to jog/run, elevating the incline on the treadmill is a great way to get your heart rate higher, she adds.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

You Might Want to Start at a Lower Incline, She Says

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

“However, be careful with how much and how long you do the incline. Start with just a few degrees for a few minutes. Bring it back down for a few minutes and raise it again, repeating several times in interval style. I have seen people get injured by doing too much incline too quickly and not letting their body acclimate to it.”

💪🔥Body Booster: You don’t have to start with 30 minutes. Try doing a 12-3-15 instead.

Emma Colsey-Nicholls emmacolseynicholls
Copyright emmacolseynicholls/Instagram
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.

For many women over 40, the struggle to maintain strength and fitness becomes increasingly challenging as hormones shift and metabolism changes. Emma Colsey-Nicholls knows this firsthand. As a weight loss coach specializing in helping women navigate midlife health challenges, Emma decided to put weighted vest walking to the test for 30 days. What she discovered was a game-changer for building strength without adding gym time to her already packed schedule. Read on to learn how this simple addition to her daily walks transformed her fitness and could do the same for you.

The Midlife Fitness Challenge

The fitness routines that worked in your 30s often don't deliver the same results after 40. "You only need to look at a chocolate bar and you gain weight around your midsection," Emma says in her video, describing a frustration many women share. Even as a health coach, Emma deals with PCOS symptoms alongside typical midlife challenges, making her passionate about finding strength-building solutions that fit into busy schedules. "I'm always delving into how we can optimise our midlife health and fitness without having to add any extra time to your already busy schedule," she explains.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

My No-Gym Approach To Fitness

Emma didn't change her existing routine of walking 10,000-15,000 steps daily with her dogs. "I didn't add any more walking to my schedule. I was simply doing my existing walks but just adding the weighted vest," Emma explains. She used a 15-pound vest just 3-4 times weekly throughout her 30-day experiment, making this an extremely manageable addition to her routine. "I'm all about working smart and not harder these days because I definitely do not have the time to add in more things," she adds.

How Walking Builds Muscle Strength

The science behind weighted vest walking is straightforward but effective. "It's simply about adding more load onto the body. Your body has to adapt to that extra weight," Emma explains. This adaptation process builds strength as your muscles work harder with each step. "Muscles are going to have to contract harder. We're going to have to recruit more muscle fibres so that your body can propel yourself through that greater amount of load," Emma says, detailing how this simple addition effectively turns your walk into a strength training session.

Strength Building Without The Gym

One of the most significant benefits Emma noticed was improved strength without setting foot in a gym. "I've actually really enjoyed using this when I've been going uphill. So I've been working on trying to maintain my pace, so walking at a good pace whilst having the weighted vest on," Emma says. She found that her leg muscles became noticeably stronger as they adapted to carrying the additional weight, providing resistance training benefits during what would otherwise be just a regular walk.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Perfect For Low-Energy Days

Midlife often brings hormonal fluctuations that can tank your energy and motivation for traditional strength training. "There are many times when I'm having hormonal fluctuations, I can feel like absolute garbage and my energy levels are on the floor," Emma shares. On days when a gym workout feels impossible, a weighted walk provides meaningful strength benefits while still being gentle enough to manage. "I'm always motivated to go out on a walk because I absolutely love going out and walking," she adds, making this an ideal strategy for consistent strength building.

Cardiovascular Strength Too

While primarily focusing on building muscular strength, Emma found that the weighted vest significantly improved her cardiovascular fitness too. "I've been feeling really really out of breath. It's been elevating my heart rate by the simple act of adding on the weighted vest," Emma notes. This dual benefit means you're strengthening both muscles and heart without traditional gym workouts. "I've really noticed those improvements in my cardiovascular health like when I'm just running up the stairs I haven't been feeling as out of breath," she shares.

Weight Loss Without Diet Changes

Although strength building was her focus, Emma was pleasantly surprised by other physical changes. "I dropped three pounds like without even trying," Emma says about her 30-day experience. "I am someone who usually doesn't drop weight that easily without having to be very very dialed in with my diets," she adds, highlighting how the added strength training element of her walks created meaningful body composition changes without dietary modifications.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Muscle Preservation Benefits

What makes weighted vest walking particularly valuable for building strength in midlife women is how it affects body composition. "It was shown to be effective in reducing fat mass and body weight but not fat-free mass," Emma explains about research findings. This means you're preserving and building muscle rather than losing it – crucial for maintaining strength as we age. "We want our body to be metabolically active meaning that we burn more calories at rest and we do that by sustaining our muscle mass," she adds.

Bone Strength Benefits

Perhaps the most important long-term strength benefit for women over 40 is improved bone density. "As we approach peri and menopause, we get a reduction in the production of estrogen. Bone health becomes important as we have the high risk of osteoporosis," Emma says. Studies show weighted vests not only help maintain bone mineral density but may actually help reverse bone loss. "Bones grow where there are load placed on it," Emma explains, making this a crucial aspect of midlife strength training.

Getting Started Simply

You don't need to invest in equipment right away to try this strength-building approach. "You could start with something as simple as putting some weight in a rucksack," Emma suggests. Starting with household items like canned goods in a backpack allows you to test the concept before investing in a proper weighted vest. This makes it accessible for anyone interested in building strength without a gym membership.

Choosing The Right Weight

If you decide to purchase a vest, Emma recommends looking for adjustable options. "I would definitely want one that has the ability to adjust the weight so that you can start lighter and you can build up over time," she advises. Vests that distribute weight around the waist rather than just on the shoulders can also be more comfortable for extended strength-building sessions. She suggests starting with a weight that challenges you but doesn't compromise your posture.

RELATED:20 Superfoods for People Over 50

Small Effort, Big Strength Gains

Emma was impressed by how quickly she noticed strength improvements with minimal effort. "I was really impressed with the benefit that I felt in quite a short period of time and without adding any extra weight," Emma says. She used just 15 pounds consistently and still saw meaningful improvements in her muscle strength, cardiovascular fitness, and overall body composition. "When it comes to midlife health, if we want to be able to get more bang for our buck without adding any more onto your plate, I think it's a great tool to utilize," she concludes.

"I've Seen and Felt the Benefits"

For women over 40 looking to build strength without adding gym time to their busy schedules, weighted vest walking offers a simple yet effective solution. The benefits Emma experienced went well beyond what she expected – stronger muscles, improved cardiovascular fitness, better bone health, and even some weight loss, all without changing her existing walking routine significantly. "I've seen and felt the benefits," Emma shares, "and maybe if you consider it that you might too." If you're looking for a practical way to build strength in midlife without a gym membership, this might just be the approach you've been waiting for. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

10 Foods That Secretly Burn Fat After 40
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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.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

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

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
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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.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.