Forget 12-3-30! Try this 12-3-15 walking workout if you’re short on time and need to boost your calorie burn

If you have a packed day but still want to squeeze in some exercise or you’re returning to fitness after a break and need a low-impact way to move, this walking workout might be your perfect match.

Samantha Cubbins, strength and conditioning coach and lifting club manager at Gymshark, has adapted the popular 12-3-30 walking workout that went viral across social media a few years ago, and continues to be popular.

When my colleague tried incline walking she was pleasantly surprised by the strengthening effect it had on her legs, although a walking coach I spoke to said she doesn’t recommend the workout for beginners.

Cubbins’ approach, however, makes the workout more accessible. She recommends the same format—12% incline at a pace of 3mph—but for half the time.

While the speed and incline remain the same, working for 15 minutes instead of 30 will put less pressure on your joints and make the workout more manageable.

Make sure to warm up beforehand to prepare muscles and joints—especially your calves and hamstrings—for the session ahead. This walking warm-up is quick and only consists of three moves.

Why do the 12-3-15 walking workout

According to the expert, there are many reasons why this 15-minute, low-impact workout is so effective.

“It minimizes stress on your joints while still enabling you to work up a sweat. The 12% incline creates a hill, raising your heart rate and helping you burn more calories, all the while strengthening your lower-body muscles.”

Cubbins recommends this workout as a starting point for those returning to exercise after a break or who are new to exercise. Once you’re comfortable with the incline and pace, you can progress it by gradually increasing the duration.

“If you don’t have a treadmill, you can easily replicate the workout outside by walking at a steady pace for 15 minutes up a hill,” says Cubbins. If you don’t have any suitable inclines in the vicinity, try adjusting your pace instead with this 15-minute walking workout.

“The workout can also be replicated on a bike or stairmill—just make sure to maintain a resistance level and pace that is moderately challenging, but doesn’t leave you out of breath.”

Walking workouts are overall a great way to improve your heart health, maintain a healthy weight and boost your mood, says Cubbins, but it should be complemented by resistance training.

“While walking is great exercise, I would always recommend incorporating some form of strength training into your routine. If you don't have access to a gym, you can do some bodyweight exercises at home and make use of resistance band workouts to supplement daily walks.”