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Should You Try The 12-3-30 Walking Workout To Slim Down?

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Hey there, fitness enthusiasts! As a personal trainer passionate about helping you achieve your weight loss goals, I'm excited to dive into the topic of the 12-3-30 walking workout. In this blog post, we'll explore whether this trendy routine can truly help you slim down. So, let's lace up our sneakers and get moving!

Can someone lose weight simply by walking?

You might be surprised to learn that walking alone can indeed contribute to weight loss. Walking is a fantastic exercise because it's low-impact, accessible, and something we all do every day. The secret lies in creating a calorie deficit – burning more calories than you consume.

Walking helps you shed those pounds by increasing your heart rate, boosting your metabolism, and burning calories. The longer and more briskly you walk, the more calories you'll torch. Plus, walking is sustainable, allowing you to make it a lifelong habit, unlike some more intense workouts.

What is the 12-3-30 walking workout?

Let's delve into the specifics of the 12-3-30 walking workout. This routine has gained popularity on social media, and for good reason! It involves walking for 30 minutes each day, maintaining a pace of 3 miles per hour, and aiming for a goal of 12,000 steps. Sounds doable, right?

The 12-3-30 method combines time, intensity, and consistency. By dedicating 30 minutes to walking, you'll elevate your heart rate and maximize calorie burn. Maintaining a speed of 3 miles per hour ensures you're walking at a brisk pace, challenging your cardiovascular system. The goal of 12,000 steps provides a tangible target to motivate you and keep you accountable.

Why I would recommend the 12-3-30 walking workout for my clients

As a personal trainer, my primary goal is to find effective, accessible, and enjoyable workouts for my clients. The 12-3-30 walking workout aligns perfectly with these criteria, making it an ideal choice. Here's why I enthusiastically recommend it:

a. Low impact: Walking is gentle on the joints, making it suitable for people of all ages and fitness levels. It minimizes the risk of injuries while still delivering significant health benefits.

b. Time-efficient: In just 30 minutes a day, you can fit the 12-3-30 walking workout into your busy schedule. It's a practical option for those struggling to find time for longer workouts.

c. Versatility: This routine adapts to your environment and preferences, whether you enjoy strolling through your neighborhood or getting your steps in on a treadmill. You can immerse yourself in nature or catch up on your favorite podcasts or audiobooks while you walk.

d. Weight loss benefits: By consistently engaging in the 12-3-30 walking workout, you'll burn calories, improve cardiovascular fitness, and contribute to weight loss, especially when combined with a healthy diet.

Here are other workout/weight loss tips to help you on your journey:

To maximize your weight loss journey, here are a few additional tips and tricks to complement your 12-3-30 walking routine:

a. Mix it up: Incorporate other forms of exercise, such as strength training, HIIT workouts, or yoga, to challenge your body and prevent plateauing. Check out my workout video library HERE.

b. Fuel your body: Focus on nourishing your body with a well-balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Stay hydrated throughout the day as well.

c. Prioritize rest and recovery: Allow your body time to recover and rebuild through quality sleep, stretching, and relaxation techniques.

d. Stay consistent: Consistency is key when it comes to any fitness regimen. Stick to your 12-3-30 walking routine and make it a habit.


In conclusion, the 12-3-30 walking workout is a fantastic option for those looking to slim down in a sustainable and enjoyable manner. It's accessible, time-efficient, and can be adapted to fit your lifestyle. Combine it with other workouts, a balanced diet, and healthy habits, and you'll be well on your way to achieving your weight loss goals.

So, are you ready to take the first step towards a healthier, slimmer you? Lace-up your sneakers, embrace the 12-3-30 walking workout, and embark on this exciting journey to a fitter and happier you. Remember, small steps lead to big transformations!

Wishing you success and happy walking!

Nolan Palmer-Smith, Personal Trainer

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