How Many Calories Does the 12 3 30 Burn?
The 12 3 30 is a popular form of interval training that involves alternating between periods of high-intensity exercise and rest. It is designed to improve cardiovascular fitness and burn fat. The number of calories burned during a 12 3 30 session depends on several factors, including:
- Intensity of the exercise: The harder you work during the high-intensity intervals, the more calories you will burn.
- Duration of the exercise: The longer you exercise, the more calories you will burn.
- Body weight: Heavier people burn more calories than lighter people.
According to a study published in the Journal of Strength and Conditioning Research, a 155-pound person can burn approximately 300 calories during a 30-minute 12 3 30 workout. However, this number can vary significantly depending on the factors listed above.
To maximize calorie burn during a 12 3 30 workout, it is important to:
- Warm up properly: Begin with 5-10 minutes of light exercise to prepare your body for the high-intensity intervals.
- Work hard during the high-intensity intervals: Push yourself to work at 80-90% of your maximum heart rate.
- Rest completely during the rest intervals: This allows your body to recover so that you can work hard during the next high-intensity interval.
- Cool down after the workout: End with 5-10 minutes of light exercise to help your body recover.
Frequently Asked Questions
- Is the 12 3 30 suitable for beginners? Yes, it is a versatile workout that can be modified to suit different fitness levels.
- How often should I do the 12 3 30? Aim for 2-3 sessions per week.
- Can I lose weight with the 12 3 30? Yes, it is an effective way to burn calories and promote fat loss.
- Is the 12 3 30 safe for people with joint problems? Yes, it can be modified to reduce impact on the joints.
- What is the best way to track my progress with the 12 3 30? Use a heart rate monitor or fitness tracker to monitor your progress.
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