![]() *These statements have not been evaluated by the Food and Drug Administration. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. +Results vary depending on starting point, goals and effort. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a U.S. In just a few weeks, you’d see a stronger, slimmer person staring back at you in the mirror.Įxperience the results yourself with 10-Minute Trainer, available exclusively on Beachbody On Demand. ![]() Now imagine what can happen if you push hard for all 10 of those minutes. Indeed, even just a single minute of all-out effort within a brief, 10-minute workout, performed 3 days a week, is all it takes to boost cardiovascular endurance and reap the physical rewards of much longer sweat sessions, according to a recent study at McMaster University in Canada. When it comes to building muscle and losing weight, the science is clear: Exercise density and intensity are much more important for weight loss than workout duration. That’s faster than most warm-ups and less time than it takes many people to order lunch.Īnd the way most people work out - plodding through endless sets of 8 to 10 reps with plenty of rest and water breaks - you’d be right.Įven a 10-minute ab workout probably seems like it wouldn’t do too much… unless you do it the right way. Innocent as they may seem, these types of videos typically end up being more harmful than helpful, leading viewers down a toxic path of anxiety and comparison.We know what you’re thinking: There’s no way you can get in a heart-pounding, fat-incinerating workout in just 10-minutes. Easing your way in (as well as incorporating a daily warm-up and cool down) will better help you reach your goals while staying healthy.Īlmost as ubiquitous as the workout itself are the accompanying "before and afters" users post online to share their 12-3-30 results. A pulled calf could leave you sidelined for weeks, and if you have limited ankle mobility or are recovering from a past injury, you could be at greater risk for a strain. ![]() ![]() Slowly working your way up the proverbial hill will also help you avoid potential muscle strains in your feet, calves and shins. You can do a lesser incline and still achieve the same LISS heart rate zones and get an amazing cardio workout in.” “I don’t think the steep incline of 12 percent is necessary,” she explains, “but it also isn’t harmful. Rather than diving in headfirst, Victoria suggests slowly working your way up to an incline that feels challenging but doable. “While there are minimal risks with LISS cardio, any repeated exercise day after day can contribute to overuse injuries,” Victoria says, “especially when it involves walking on such a high incline.” And that 12 percent incline is no small jump. ![]() Of course, too much of a good thing can have the opposite effect. “And you can do LISS several times a week with minimal injury risk when compared to high intensity or high impact cardio.” She cautions, however, that to maintain the low impact nature, your heart rate needs to stay within 50 to 65 percent of your maximum BPM (beats per minute)-to find your max heart rate, simply subtract your age from 220. “One of the things I love most about LISS cardio is that it’s easy on the joints,” Victoria says. Upping the incline from 0 to 12 simply adds resistance, helping you increase your heart rate and muscle engagement (particularly in your calves, glutes, quads and hamstrings) without changing your speed. Walking-on a treadmill or outside-is one of the most simple and effective workouts we can do to remain healthy throughout our lives. According to the Mayo Clinic, other physical and mental benefits include increasing your cardiac and respiratory function, improving your balance and endurance and boosting your mood and sleep quality. “There are immense health benefits of doing consistent LISS for all fitness goals like weight loss, strength training and just maintaining cardiovascular and overall health,” Anna Victoria tells us. At its core, the 12-3-30 routine is a walking workout, and walking (as we now know) is a form of low-intensity steady-state cardio. ![]()
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