Modify the incline, speed, and duration of the workout to get the results you want.

Seems simple enough, right?

(Currently, it has more than 2.8 million likes).

Modify This Move 12:3:30 Treadmill Workout

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Thats right, this workout protocol offers some real health and fitness benefits.

Ahead, learn exactly why the walking workout continues to earn so much hype.

Plus, 5 variations on the workout that make it accessible to beginners and people withouttreadmillsalike.

Thats because it’s a higher intensity punch in of walking, she says.

These edits, in turn, help you earn more muscle-building, cardio-improving perks for each walk.

The steep incline forces the muscles used during walking to work even harder, says White.

Your glutes and calves, in particular, are forced to turn on and stay on all walk long.

The 12-3-30 workout essentially makes walking a resistance training workout for your lower body, he says.

Ultimately, this makes the workout excellent at boosting heart health and stamina.

Oh, and depending on your current health and fitness goals, it may help you lose weight.

Is the 12-3-30 Workout Safe?

Yes, for most people the 12-3-30 workout or some variation of it is very safe.

Plus, gradually increasing the incline gives your core muscles time to adjust to the increased demand.

To start, she suggests doing a core warm-up.

Is the 12-3-30 Workout For You?

Ahead, a round-up of the best variations on 12-3-30.

The incline is where the greatest intensity and demand is coming from, she explains.

Maybe you have a tremendous amount of walking experience.

Or maybe youre looking to sweat, and sweat, and sweat.

So, start by walking at 3 miles per hour and zero percent incline.

Then, increase the incline by 0.5% or 1% every five minutes.

Walking for 60 minutes rather than just 30 will massively increase the work you are undertaking, she says.

You will end up doubling the distance walks and the calories burned.

One option is to do 10 rounds of 5 minutes on, 1 minute off, she says.

Each time you get back on the treadmill, increase the incline.

But you could take those muscle-building benefits even further by adding additional resistance.

By incorporating a weight vest or ruck.

So rather than holding weights, she suggests wearing them.

Actually, given that exercising outdoors offers additionalmental and physical benefits, she recommends it.

Outdoor 12-3-30 Option

If you live someplace flat (hey, Arizonians!)

If, however, you have access to a steep hill White recommends utilizing that.

Find a steep hill or area with a natural incline, then walk up it, he says.