The fitness world is constantly buzzing with new trends, but sometimes, the most effective methods are the simplest. Two popular approaches have gained considerable attention: the 12-3-30 workout and the goal of walking 10,000 steps a day. As a fitness enthusiast, I decided to put both to the test to see which one reigns supreme.
What is the 12-3-30 Workout?
The 12-3-30 workout is a treadmill routine popularized by social media influencer Lauren Giraldo. The concept is straightforward: walk on a treadmill set to a 12% incline at a speed of 3 miles per hour for 30 minutes. Giraldo credits this routine for her 30-pound weight loss, and it has since gained massive popularity on platforms like TikTok and Instagram.
Benefits of the 12-3-30 Workout
- Cardiovascular Health: Like any form of cardio, the 12-3-30 workout is great for your heart, improving blood flow and lowering the risk of heart disease. The incline walking helps to increase your heart rate and energy expenditure.
- Low Impact: This workout is gentle on your joints, making it a great option for people recovering from injuries or those with joint pain.
- Accessible: The workout is straightforward, requiring only a treadmill, making it accessible to most individuals.
- Muscle Strengthening: Incline walking engages the glutes, hamstrings, and calves, building lower body strength. It can also help strengthen your core.
- Weight Loss: By increasing calorie burn, the 12-3-30 workout can contribute to weight loss when combined with a balanced diet.
- Improved Endurance: The workout helps to build stamina and overall physical fitness.
Potential Drawbacks of the 12-3-30 Workout
- Monotony: Walking on a treadmill for 30 minutes can be monotonous for some.
- Risk of Injury: Individuals with plantar fasciitis, tight calves, hamstrings, or lower back pain should be cautious due to the prolonged incline.
- Not a Magic Solution: The 12-3-30 workout is not a magic solution and should be combined with other forms of exercise.
- Overdoing it: It is advised to stick to the 12-3-30 workout a few days a week, instead of doing it daily.
The 10,000 Steps a Day Goal
The idea of walking 10,000 steps a day has become a popular fitness benchmark. While the number originated from a Japanese marketing campaign for a pedometer in the 1960s, it has become a widely recognized goal for daily physical activity.
Benefits of Walking 10,000 Steps
- Improved Cardiovascular Health: Regular walking improves heart health, lowers blood pressure, and reduces cholesterol levels.
- Weight Management: Walking burns calories and helps in creating a calorie deficit, which can aid in weight loss and maintaining a healthy weight.
- Enhanced Mood and Mental Well-being: Walking releases endorphins, reducing stress, anxiety, and depression.
- Better Mobility and Joint Health: Walking can reduce joint pain and improve overall mobility.
- Increased Energy: Regular physical activity can lead to increased energy levels and reduced fatigue.
- Reduced Risk of Chronic Diseases: Walking can lower the risk of heart disease, type 2 diabetes, and certain types of cancer.
- Boosts Immune System: Walking regularly increases circulation of immune cells in the body, improving lymphatic function and reducing inflammation.
Potential Drawbacks of Walking 10,000 Steps
- Time Commitment: Achieving 10,000 steps a day can require a significant time commitment, around 1.5 to 2 hours.
- Not Always Intense: Depending on your walking pace, 10,000 steps may not provide the same intensity as other forms of exercise.
- Weather Dependent: If you prefer outdoor walks, weather can be a limiting factor.
- Can be difficult to maintain: It can be difficult to reach this target for some people, especially if they are not very active.
My Personal Experiment
I decided to try both the 12-3-30 workout and the 10,000 steps per day goal for an extended period to compare their effects. Here’s what I found:
The 12-3-30 Experience
Initially, the 12-3-30 workout felt more challenging than I anticipated. The incline made my legs work harder, and I was sweating within minutes. I did notice that it was a good cardio workout that made me feel like I had achieved something substantial in just 30 minutes. However, the treadmill sessions became monotonous after a while. Staring at a wall or the treadmill screen for 30 minutes, I found myself counting down the seconds.
The 10,000 Steps Experience
Walking 10,000 steps was easier to integrate into my daily routine. I often split my walks into several segments throughout the day, enjoying the outdoor scenery or catching up on podcasts. This method felt less like a chore and more like an opportunity to explore my neighborhood. I noticed that walking 10,000 steps left me feeling energized and more connected with my environment.
12-3-30 vs. 10,000 Steps: A Detailed Comparison
| Feature | 12-3-30 Workout | 10,000 Steps a Day |
| :—————— | :———————– | :——————– |
| Duration | 30 minutes | Varies (1.5-2 hours) |
| Intensity | High | Moderate |
| Calorie Burn | 250-300 (estimated) | 350-400 (estimated) |
| Environment | Indoors (Treadmill) | Outdoors or Indoors |
| Mental Engagement| Monotonous for some | More engaging |
| Accessibility | Requires a treadmill | Only requires shoes |
| Muscle Engagement| Glutes, Hamstrings, Calves| Full body, primarily legs |
Calorie Burn
While the 12-3-30 workout provides a good calorie burn in a short amount of time, walking 10,000 steps generally burns more calories throughout the day. The exact number depends on individual factors such as weight, stride length, and walking speed.
Time Commitment
The 12-3-30 workout is more time-efficient, requiring only 30 minutes, whereas accumulating 10,000 steps can take much longer.
Enjoyment and Accessibility
Walking 10,000 steps allowed me to explore the outdoors, lift my mood, and fit in exercise seamlessly throughout the day. The 12-3-30 method, while structured, can feel repetitive and monotonous for some. The 10,000 step method is also generally more accessible as it does not require a treadmill.
Which One Is Right for You?
- Choose the 12-3-30 workout if: You want a structured workout with a good cardiovascular challenge, are short on time, prefer indoor workouts and don’t mind using a treadmill.
- Choose 10,000 steps a day if: You enjoy outdoor activities, prefer a more flexible workout routine, want to integrate movement into your day, or don’t have access to a treadmill.
Final Thoughts
Both the 12-3-30 workout and walking 10,000 steps a day have their own unique benefits. The 12-3-30 workout is a great option for a quick, intense cardio session, while the 10,000 steps approach encourages consistent movement throughout the day.
In my experience, I found walking 10,000 steps to be a more enjoyable and sustainable option for my lifestyle. Ultimately, the best workout is the one that you enjoy and can stick to consistently. Whether it’s the structured challenge of the 12-3-30 or the freedom of 10,000 steps, the key is to find a routine that keeps you moving and supports your overall health and well-being.
