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I followed the Japanese walking method for 30 days — here's what happened to my back pain and energy levels This "5-2-4 Fartlek" walking workout is my new obsession — here's why Forget running — this 15-minute walking workout burns fat and boosts your metabolism I tried this 3-2-1 walking workout — and it boosted my energy level and my mood Forget 10,000 steps — try my 3-4-5 walking workout to boost your cardiovascular fitness and mood I tried the '3-3 walking workout' for a week — and now I'm hooked Incline running vs running — new research says one is better when it comes to burning fat Jane McGuire 14 August 2025 Here’s what the science says When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. (Image credit: Shutterstock) The 12-3-30 treadmill workout gained popularity a few years ago, when influencer Lauren Giraldo credited it with helping her lose 30 pounds. If you’ve been living under a fitness rock, so to speak, the workout involves setting your treadmill to an incline of 12%, at a speed of 3 miles per hour, and walking for 30 minutes. I tried it for a month, and found it to be a great, low-impact workout, but as a marathon runner, it couldn’t replace the joy I get from a slow, steady run outdoors. Fast forward a few years, and researchers have looked into the workout and how it compares to running. It turns out Giraldo wasn’t wrong — according to the study, published in the Journal of Exercise Science, the incline treadmill workout burned more fat than running did. The goal of the study was to look at how the body fuelled each workout, not how many calories participants burned. Specifically, the researchers wanted to look at whether the body used carbohydrates or fat as fuel. To do this, they used 16 healthy young adults, 7 female, 9 male, and got them to complete two workouts — the 12-3-30 treadmill workout, and one session of running at a steady pace for 20-25 minutes. You may like Japanese walking vs running — which is best for you? I followed the Japanese walking method for 30 days — here's what happened to my back pain and energy levels This "5-2-4 Fartlek" walking workout is my new obsession — here's why (Image credit: Shutterstock) The researchers adjusted both workouts to burn the same total number of calories. They found that the 12-3-30 workout took longer to achieve this calorie burn. Running burned calories faster than walking at an incline — an average of 13 calories per minute, compared to 10 calories per minute when incline walking. Interestingly, however, walking at an incline used more fat as a fuel source — 41% compared to 33% when running. The study noted that running relied more heavily on carbohydrates, which is why you’ve probably heard of marathon runners ‘carb loading’ in the days before a race. Obviously, it’s important to recognize that this study was conducted on a very small sample size, and that burning calories isn’t the only reason we work out. As a fitness editor, I’m a big believer that to see changes in your body, or to make long-term improvements to your overall health, you need to find a workout routine you enjoy. If walking on the treadmill is for you, then great, but if you’re a runner, a cyclist, a swimmer, or someone who enjoys hiking, you’ll still get a great cardio workout. More from Tom's Guide I ditched running for incline walking for a week — and I'm really surprised by the results I tried the ‘Japanese walking’ method for a week — and I’m hooked The best running shoes 2025 Today's best Nike Men's Pegasus 41 Road Running Shoe deals Nike Men's Pegasus 41 Road Running Shoe $82.97View See all prices We check over 250 million products every day for the best prices Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. Jane McGuire Social Links Navigation Fitness editor Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. You must confirm your public display name before commenting Please logout and then login again, you will then be prompted to enter your display name. Japanese walking vs running — which is best for you? I followed the Japanese walking method for 30 days — here's what happened to my back pain and energy levels This "5-2-4 Fartlek" walking workout is my new obsession — here's why Forget running — this 15-minute walking workout burns fat and boosts your metabolism I tried this 3-2-1 walking workout — and it boosted my energy level and my mood Forget 10,000 steps — try my 3-4-5 walking workout to boost your cardiovascular fitness and mood Latest in Fitness Here's how to beat burnout — study finds the ideal amount of daily exercise to boost your mood This Hoka running shoe is one of the best I’ve tested — and it just hit its lowest ever price I found the best Under Armour deals less than $50 on Amazon — here are my 17 favorite affordable styles This one-minute exercise saved my shoulder mobility — and no, it’s not cat-cow pose Here are 7 ways I get the most out of my Garmin watch when training for a race Epic Brooks running sale is live — shop my 9 favorite deals on sneakers and apparel Latest in Features Experts share the 3 common household items that will make limescale stains 'disappear' — and it's not vinegar Sony WH-1000XM6 3 months later: here's my honest verdict on how Sony's flagship cans hold up The 3 best places to put a home security camera — and the 3 worst iOS 26 Image Playground vs Android 16 Pixel Studio: I found the best AI image generator, and it's not even close I’ve been using apps on the Samsung Galaxy Z Flip 7's cover screen with this download — but I’m not totally in love with it Vampire power could be adding $200 to your energy bill — experts share how to slash the cost LATEST ARTICLES Sony WH-1000XM6 3 months later: here's my honest verdict on how Sony's flagship cans hold up Here's how to beat burnout — study finds the ideal amount of daily exercise to boost your mood These might be the best sounding headphones I've ever tested — and you won't believe the price Netflix drops first look at new mystery thriller series — and it sounds like 'You' but with roles reversed The 3 best places to put a home security camera — and the 3 worst Tom's Guide is part of Future US Inc, an international media group and leading digital publisher. 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