Forget 12-3-30—This Treadmill Workout From A Victoria's Secret Angel Trainer Gives The Best Fat-Burning Results

Whether you want to lose excess body fat or just feel your very best, exercising regularly is a non-negotiable part of your health routine. Lifting weights and doing resistance training is crucial for building lean muscle, which helps boost your metabolism, improve your immune system, and prevent injury; but don't forget about the heart-healthy benefits of cardio, which can also help speed up the weight-loss process. There are many different forms of cardio, but they can all usually be thrown into one of two categories: HIIT (high-intensity interval training) and LISS (low-intensity steady state).

The 12-3-30 treadmill workout is a LISS workout that went viral on TikTok and many women attributed their amazing weight loss to the simple session: walk for 30 minutes at an incline of 12 and a speed of 3 mph. It doesn't sound very hard, but once you get going, you realize how steep that number 12 really is. Many women shared their before-and-after photos from just doing this workout a few times a week. As effective as it was for many women, there's really no variety to this cardio session. We've got something even better for you that comes straight from a Victoria's Secret Angel trainer. Take notes and get yourself to the gym this week!

This Treadmill Workout from a Victoria's Secret Angel Trainer Gives the Best Fat-Burning Results

A Victoria's Secret Angel trainer gave the inside scoop to Evie on a fat-burning treadmill workout that keeps your body guessing. The changes in incline and speed will keep you on your toes and demand your full attention. It can't be replicated outside, so you'll need to do it on a treadmill only, but it's worth waiting for a machine at the gym if you need to. This session will take a little over 30 minutes and make sure you factor in time to warm up and cool down.

"Start off your cardio program on an incline of 3 and a walk at 2.0 for 3 minutes," the trainer tells us. "Make sure you're getting a stretch out in your legs!"

From there, raise the incline to 7 and walk at 2.8 mph for 2 minutes. If anything starts to feel too difficult or strenuous, just lower the incline by 0.5 or the speed by 0.1 or 0.2. Now that you're on an incline of 7, let's get started with the meat of the workout.

• 1 minute at 3 mph

• 1 minute at 3.1 mph

• 1 minute at 3.2 mph

• 1 minute at 3.3 mph

• 1 minute at 3.4 mph

• 1 minute at 3.5 mph

Now change your incline to 6.5, and continue increasing the speed.

• 1 minute at 3.6 mph

• 1 minute at 3.7 mph

• 1 minute at 3.8 mph

• 1 minute at 3.9 mph

• 2 minutes at 4.0

Reduce the incline to 6 for the next part of the workout.

• 1 minute at 4.1 mph

• 1 minute at 4.2 mph

• 1 minute at 4.3 mph

• 2 minute walk at 4.4 mph

Now bring down the incline to 4.

• 1 minute at 3.6 mph

• 1 minute at 3.8 mph

• 1 minute at 4.0 mph

• 1 minute at 4.2 mph

• 1 minute at 4.4 mph

• 1 minute at 4.3 mph

• 1 minute at 4.1 mph

• 1 minute at 3.9 mph

• 1 minute at 3.7 mph

• 2 minutes at 3.9 mph

• 2 minutes at 3.0 mph

• 2 minutes at 2.0 mph

"Warm down," the trainer recommends. "Listen, you are going to sweat and this will make your legs really lean and tight! No more than four days a week and never on consecutive days."

Pair this with strength training a couple times a week and you've got a comprehensive workout plan that will help you reach your fat-loss goals efficiently or just improve your cardiovascular health and fitness capacity. Drink plenty of water and replenish your body with nutrient-dense foods after you're done with your session.