Portuguese 
English 
Spanish 
5 min of reading 
0 comments 
Method Created by American Influencer Went Viral on Social Media and Has Now Been Compared to Running by Researchers in the United States, Revealing Differences in Fat Burning and the Time Needed to Achieve the Same Caloric Expenditure.
A recent study compared the 12-3-30 regimen — incline walking on a treadmill — to free pace running and concluded that, when total energy expenditure is equivalent, incline walking causes the body to utilize proportionately more fat as fuel.
The average estimated rate was 40.56% of fat used in the 12-3-30, compared to 33% in running.
In contrast, reaching the same caloric expenditure required more time in the incline protocol.
-
Atmosphere considered “impossible” on object beyond Neptune challenges astronomical theories and intrigues scientists about the formation of the Solar System
-
China unveils mining truck that moves sideways like a crab: autonomous giant carries 158 tons, rotates on its own axis, changes battery in 5 minutes and promises to reduce risks in mines by up to 90%
-
Foxconn, the Taiwanese giant that manufactures iPhones worldwide, wants to transform Jundiaí into an electric car hub for Latin America, using the same contract manufacturing model that revolutionized the mobile phone industry and now promises to enable any company to sell electric vehicles without needing its own factory.
-
Hidden at the bottom of a dam in Turkey, the submerged ruins of a 2,400-year-old ancient city reveal mosques, tombs, gravestones, madrasas, civil buildings, and even a Byzantine bath, found by police officers during a training dive.
What Is the 12-3-30 and How Does It Work
Created by American influencer Lauren Giraldo, the method gained popularity through videos on social media and home workouts by combining simplicity with moderate to high effort.
The proposal consists of walking on a treadmill with 12% incline, speed of 4.8 km/h, and duration of 30 minutes.
Although it seems like just a walk, the incline increases cardiovascular and muscular demand.
It was this combination that attracted beginners and practitioners looking for a straightforward routine without the need for complex programming or prior experience.
Giraldo attributed part of her weight maintenance process to the habit.
In a video that spurred the trend, she states: “It’s all I do,” while mentioning that she trains about five times a week.
The ripple effect led to adoptions in gyms and home routines, but there was a lack of scientific comparisons with traditional modalities like running.
Study Compared Routine with Running on Treadmill
Researchers from the University of Nevada, Las Vegas, evaluated the 12-3-30 against free pace running on a treadmill.
The aim was to assess not only total caloric expenditure but also which energy substrates sustained the effort — essentially, the ratio of fat and carbohydrates used by the body.
To isolate the effect of modality, the authors equalized energy expenditure between the protocols.
Thus, the analysis did not measure who “burns more calories” from the outset, but how the body fuels the exercise when the “size” of the effort is equivalent.
The paper, published in the International Journal of Exercise Science, reported that total calories did not differ significantly between conditions when expenditure was equalized.
The differential appeared in the execution time: the incline walking required longer sessions to reach the same expenditure as running.
Results Show Greater Proportion of Fat Burned
The data indicated that the 12-3-30 raised fat’s contribution as fuel by 7.48 percentage points compared to running.
In average numbers, this meant 40.56% of fat during the 12-3-30 against 33% in running.
The explanation lies in the absolute intensity: relatively less intense efforts tend to recruit more fat, while higher intensities increase carbohydrate dependence.
The researchers emphasized a key point: greater fat proportion does not mean, by itself, greater weight loss.
What dictates fat reduction over time is the energy balance — the balance between what is expended and what is consumed.
Even with a greater relative use of fat, sessions that last longer to equal caloric expenditure may not provide a practical advantage if the person has little time to train.
Intensity May Require Adjustments of Incline and Speed
Another finding was the need for attention to intensity. To optimize fat usage, it may be necessary to adjust incline and speed.
The average intensity recorded in the original protocol may be above the “zone” that favors fat oxidation in certain profiles.
In practice, this means monitoring perceived effort and heart rate, especially among beginners, and gradually adapting the workout to maintain consistency without overloading.
The accessibility of the 12-3-30 is an advantage for those who prefer walking to running, whether due to personal preference or discomfort in joints at higher speeds.
Even so, monitoring technique, hydration, and progression helps reduce the risk of lower back pain or excessive fatigue from prolonged periods of incline.
Experts Evaluate Benefits of the 12-3-30
Personal trainer Maelee Wells Sutton, from New York, assessed that the pattern observed in the research is consistent with what physiology has already described about intensity and energy substrates.
“It’s no surprise that calories burn faster during high-intensity aerobic training, ” she stated in an interview.
For her, the 12-3-30 is more challenging than walking on a flat surface, but less intense than running — which helps explain the greater relative contribution of fat.
Sutton also highlighted the sample characteristic observed in the research, composed of individuals who already engaged in physical activity at least three times a week.
This composition reduces the possibility of extrapolating results to sedentary individuals or those who are very inactive.
In her words, it is not possible to conclude from this sample “how an ordinary person’s body can adapt to these workouts over time.”
Finally, the expert reinforced the importance of adherence. Benefits tend to come more from the habit than from the specific modality.
If the 12-3-30 is enjoyable and maintained regularly, the likelihood of cardiovascular gains and weight control increases compared to plans that a person cannot sustain.
Which Workout to Choose: Time or Fat as Priority
In decision-making, three variables count: available time, training goal, and personal preference.
Those seeking time efficiency will likely achieve the same energy expenditure faster with free pace running.
On the other hand, those who want to prioritize the proportion of fat utilized during the session — or wish to preserve glycogen stores for subsequent workouts — may benefit from incline walking.
Regardless of choice, the management of weekly volume and intensity is crucial for long-term results.
People with a history of knee, hip, or spine pain should assess their response to incline and consider gradual variations, always respecting fatigue signals.
For beginners, starting with lower inclines and progressing as tolerance allows is a safe strategy to build consistency.
Health Goes Beyond the Choice of Protocol
The discussion about “burning more fat” during exercise does not replace pillars such as proper nutrition, sleep, and regularity.
The 12-3-30 can be an entry point or a stable alternative for those who dislike running, but sustainable weight loss results from the balance between intake and caloric expenditure over the weeks.
Planning, monitoring, and periodic adjustments sustain progress without shortcuts.
And you, if you had to choose today, would you prefer to invest in shorter and more intense workouts or maintain incline walking as a fixed part of your routine?
Be the first to react!