Running uphill versus conventional running - recent studies suggest a preference in fat burning efficiency
A recent study published in the Journal of Exercise Science has compared the 12-3-30 treadmill workout to running, revealing some interesting differences between the two.
The 12-3-30 workout, which involves walking at a 12% incline, 3 mph for 30 minutes, has gained popularity in recent years. The study, however, did not focus on the number of calories participants burned but rather on how the body fueled each workout.
Running, it seems, relies more heavily on carbohydrates as a fuel source, burning calories at an average rate of 13 calories per minute. In contrast, the 12-3-30 workout uses a higher percentage of fat for energy—around 41% of total energy—making it a more efficient fat-burning workout.
To ensure a fair comparison, the researchers adjusted both workouts to burn the same total number of calories. Despite taking longer to burn the same number of calories, the incline walking promoted greater fat oxidation.
The study involved 16 healthy, already active young adults who exercised at least three times weekly. While the results might differ for less active or older individuals, the study suggests that the 12-3-30 workout may be beneficial for those focused on fat reduction rather than overall calorie expenditure alone.
Fitness editor of Tom's Guide recognises that enjoyment is crucial for seeing changes in the body and making long-term health improvements. The author of the article, who tried incline walking for a week, was surprised by the results and is now hooked on the 'Japanese walking' method.
Influencer Lauren Giraldo has also credited the 12-3-30 workout with helping her lose 30 pounds. The author of the article, however, emphasises that burning calories is not the only reason for working out.
The study on the 12-3-30 treadmill workout was conducted on a small sample size, and further research is needed to confirm these findings. Nevertheless, it provides a compelling case for considering incline walking as a viable alternative to running for those looking to target fat burning.
The author encourages readers to sign up for the best of Tom's Guide newsletter to stay updated on the latest fitness trends and research. The article, however, does not focus on the best running shoes in 2025 or any advertisements. Incline walking on a treadmill can still provide a great cardio workout, and it's worth considering for those looking to mix up their fitness routine.
Science reveals that the 12-3-30 treadmill workout is more efficient for fat-burning compared to running, as it uses a higher percentage of fat (41%) for energy compared to running's average rate of 13 calories per minute (health-and-wellness). This study, published in the Journal of Exercise Science, emphasizes that enjoyment is key for long-term health improvements and body changes (fitness-and-exercise).
