So you want to know how to burn 300 calories in 30 minutes with a treadmill? When you daily run or walk on a treadmill, you are not only losing extra calories but improving your overall health. The 3-12-30 is an aerobic exercise that works for many people and is within the perfect energy expenditure for almost all adults. But because of the intensity, this workout isn’t recommended for older adults or people with obesity and any chronic illness. But here’s the safest way to try the 12-3-30 workout without posing any health risks to your health.

Don’t get fooled by the treadmill

People think that the treadmill is the safest way to exercise, but you might get hurt if you aren’t careful. Besides, there is no significant difference between it going uphill. But on the treadmill, you don’t have to protect yourself by taking a walk on the road.

A 30-minute mountain walk seems extremely difficult, but a 30-minute treadmill walk gives you a little confidence.

Adjust the number according to your comfort and experience. Don’t incline instantly, or you don’t need to start at 30 minutes. Start with 3 mph as it’s reasonable. You can even slow down the duration of your workout.

Start with a flat treadmill and then go higher 0-3-30 until you become more and more comfortable incline higher. In addition, there is no need to go straight to 12 as you can slowly increase your incline. Try increasing 10-20% per week. 

Start with a flat surface

Start with walking, interval training, or jogging if you are about to start your exercise routine journey as a beginner. Don’t try going up a hill instantly. Firstly, make yourself comfortable with a flat surface and progress to the uphill. Getting started with going uphill can result in a severe injury.

Increase your incline gradually

Start at the easy level and slowly start increasing the incline. Gradual increases always work, whether it is about improving the intensity of a workout or increasing mileage.

The 12-3-30 workout starts with a 12-degree incline, so experts recommend starting it with a 4-degree incline. Without stressing your body, increase the angle up to 12 degrees over 3 weeks.

 Avoid doing it regularly

No matter what routine you are following, the rule is to give yourself a recovery day or alternate it with another activity to avoid the injury rate.

The purpose of telling you this isn’t to discourage you from doing exercise daily but at least not the same exercise. Take a day off from this exercise and do alternative light activities like cycling, swimming, or anything you enjoy.

Mix it up with stretch and strength exercises

Our posture while walking uphill can pressure our calf muscles, lower back, Achilles tendons, plantar fascia, and hamstrings. Doing the incline exercise daily can increase the rate of injury that can disturb your daily life.

Experts recommend doing core strengthening and stretching exercises to avoid the injury risk to avoid such injuries. 

Try low-impact workouts

If you want to be in good shape and get back into a regular cardio routine after a long quarantine time, then try out low-impact workouts. Brisk walking, cycling, cross-training, and cycling are even safer.

These are the ideal workouts for building cardiovascular endurance and starting an exercise routine. This exercise routine doesn’t have a lot of impacts as it goes easy on our muscles, tendons, and joints.

To avoid injury, try doing the 12-3-30 treadmill workout 3 days per week and these low-impact workouts the other day.

Is burning 300 calories in a workout healthy?

Calories burning exercises are a great way to control obesity and weight gain. Regardless of your weight, a 300-calorie workout can be an extremely beneficial way to improve heart health.

Final words

Even following all the guidelines mentioned above, don’t do this workout daily. Instead, try incorporating other low-impact exercises into your routine. If you are willing to get the most benefits from exercise, like muscle toning, weight loss, and many more, tries to find a program that you can stick to.

That means you have to look for a safe exercise routine that has a lower risk of injury, and the main thing is that you should enjoy doing that. If you are sticking to a routine, you don’t like, then you will burn out mentally in a few days.

If you are trying out the above 6-3-30 incline treadmill workout, drink water, wear proper shoes, and stretch before and after the workout.

Ensure the stretching of muscles, especially legs, where you will feel more tension like hips, calves, Achilles tendons, hamstrings, and glutes. 

FAQ’s

How many calories do 30 minutes of treadmill burn?

While you are walking briskly, the treadmill should be at a speed of 4 feet per minute. A person with 125 pounds can lose 150 calories if doing brisk walking at 5mph. A person weighing 190 pounds can lose 222 calories from it. In the case of walking at a relaxed pace, you will not burn the calories you are trying to. 

Will burning 300 calories per day on a treadmill help me lose weight?

Doing exercises that can burn 300 calories will benefit your body, including weight loss. You will notice the control in your sugar levels, blood pressure level, weight loss, and improvement in your heart health. 

How long will it take to burn 300 calories on a treadmill?

It depends on the intensity of the workout and the volume of your physical activity. In the case of a 12-3-30 exercise, you can lose 300 calories in 30 minutes. In the case of walking for 155 pounds, a person walking at a 3.5 MPH pace will lose 300 calories in one hour. If you are traveling at 5 mph, you will be able to lose 300 calories in 50 minutes.