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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.

Leah Groth
By Leah GrothMay 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Woman running on treadmill.

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

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

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

leg of fat woman being run or jog on belt of treadmill machineShutterstock

“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

laci_renee1laci_renee/TikTok

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

Legs on treadmill.physical therapyShutterstock

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

Incline,Threadmill,,,Gym,Incline,Threadmills,walking,running,gym,exerciseShutterstock

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

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

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

Rear view of young woman walking on treadmillShutterstock

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

Do Intervals

Deeana_thecurvymillennial1thecurvymillennial/TikTok

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

Sporty man training on walking treadmill at home, closeupShutterstock

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

Sporty man training on walking treadmill and watching TV at homeShutterstock

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

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

“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

Asian man reading book working out, running, doing cardio training on treadmill in evening time, indoor.Shutterstock

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

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

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

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

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

Athletic woman in sportswear doing fitness stretching exercises at home in the living room. Sport and recreation concept.Shutterstock

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

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

“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

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

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

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

“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

Traditional wind-up keywound mechanical spring-driven alarm clock on bedside table, focus on girl lying with closed eyes sleeping on bed enjoying fresh bedding soft pillow comfortable mattress conceptShutterstock

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

Woman at gym putting ankle weightsShutterstock

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

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

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.

workout routinessustainable weight loss

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Nutrition & Diet

I’m a Fat Loss Coach and This Is the Cardio Trick I Used to Lose 20 Pounds in 3 Months Without Running

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothSep 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Fitness & Workouts

Scientists Find The Perfect Walking Speed That “Melts Body Fat”

Michaela_Dr_Miche10
Copyright Miche, PhD/YouTube
Christopher Roback
By Christopher RobackDec 28, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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

Couple of young hikers with backpacks walk through the forestShutterstock

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

Woman nordic speed power walking, jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.Shutterstock

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

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

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

Running Women Jogging in CountryShutterstock

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

The females in sportswear walking together bright sunny park in summerShutterstock

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

Healthy lifestyle - woman walking in city parkShutterstock

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

Close-up portrait of excited curly tanned girl in trendy sunglasses walking by swimming pool outside. Funny cheerful young woman in headphones enjoying music, while resting outdoor on summer resort.Shutterstock

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.

Fitness & Workouts

10 Ways to Lose 15 Lbs in 6 Months by Walking

Kelsey_Rose14
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 10, 2025
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.

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.

Fitness & Workouts

3-Part Walking Schedule That Melts Fat All Day Long

Autumn Bates
autumnelle_nutrition/Instagram
Alek Korab
By Alek KorabSep 22, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Fitness & Workouts

Everything You Need to Know About 12-3-30, the Walking Workout That Helps People Lose Weight Fast

Lauren Giraldo
laurengiraldo/Instagram
Leah Groth
By Leah GrothMay 01, 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
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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

laurengiraldo3laurengiraldo/Instagram

"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

laurengiraldo4laurengiraldo/Instagram

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.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 55 Lbs on Ozempic: 5 Foods to Avoid

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
Copyright karli.sine/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 14, 2025
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.

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

17 Pre-Meal Foods That Burn Fat Like Ozempic

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
Instagram/@christinestines
Leah Groth
By Leah GrothFeb 14, 2025
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.

Do you want to burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

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

Prebiotic Foods: Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

Macro photo green onion leek. Stock photo lettuce vegetable backgroundShutterstock

Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

Chicory Roots

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Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

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Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

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Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

A Scoop of Rolled OatsShutterstock

There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

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

Prebiotic Foods: Flaxseeds

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Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

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Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

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The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

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Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

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Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

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Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,Shutterstock

Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. 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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