вЂњThose are stubborn problems and people donвЂ™t want those kind of injuries, once they kick in, they are tough to treat,' he said. The bent posture of walking uphill places stress on your lower back, Achilles tendon, calf muscles, plantar fascia and hamstring muscles, said Cardone.

Supplement with strength and stretching.

Have a recovery day where you are doing some sort of alternate activity, maybe that might be the elliptical trainer, a bicycle or in the swimming pool, whatever you have available.' 'I wouldnвЂ™t discourage people from doing some sort of activity most days of the week, just not the same activity. вЂњAlmost whatever the routine is, the general rule is there should be a recovery day or at least alternating with some other activity in order to try to avoid overuse injuries,' said Cardone. So gradually increase it over a 3-week period to get to that 12 degrees.вЂќ вЂњThis workout starts at a 12-degree incline, so IвЂ™d say go at 4-degree intervals.

Gradually increase incline: вЂњSlowly progress your incline, start at lowest setting and itвЂ™s a gradual increase, like any other workout in terms of increasing mileage or intensity,вЂќ said Cardone.

'First, tolerate flat and once youвЂ™re doing that then you if you want to add some hills into your workout fine, but donвЂ™t go looking for hills at the start of a program.вЂќ вЂњIf someone is outdoors and starting their workout program, whether itвЂ™s walking, jogging, interval training, donвЂ™t look for a hill,' said Cardone.

If you're new to fitness, start on flat ground.

Over 3 weeks start slowly progressing your incline, maybe 10-20 percent per week.вЂќ Once that is comfortable for you, then start inclining, donвЂ™t go to 12 right away. 'Start flat on a treadmill, and do 0-3-30.

вЂњDonвЂ™t incline so rapidly, maybe donвЂ™t even start at 30 minutes 3 mph is reasonable, but maybe slow down your duration of workout and incline to work up to that,' suggested Cardone. Adjust the numbers to meet you where youвЂ™re at.People feel a little overconfident about the treadmill.вЂќ вЂњThirty minutes walking up a mountain, itвЂ™s pretty tough when you think about it.

But itвЂ™s not that different from walking up a hill youвЂ™re not protecting yourself that much more by being on a treadmill as opposed to being out on a road,вЂќ warned Cardone. DonвЂ™t be fooled by the treadmill: вЂњPeople think the treadmill is so safe itвЂ™s not outdoors, itвЂ™s a soft, forgiving surface.GiraldoвЂ™s workout is guided by three settings on the treadmill:

While it sounds promising for those of us who want to get the best workout we can in the shortest amount of time on the hamster wheel, it also begs the question: Is it safe? And what should we know before giving it a try? What is the вЂњ12-3-30вЂќ workout? Now, itвЂ™s something I look forward to doing every morning.вЂќД¬learly it has worked for others as well: In April, Giraldo posted a video on TikTok featuring before and after pictures of other women who have lost weight by doing her workout. вЂњI found that just focusing on myself for 30 minutes a day was not only great for my body, but also great for my mentality. вЂњIt was definitely a struggle at the beginning, and it took me a couple of months to really start to enjoy the workout,вЂќ Giraldo said. Health & Wellness TikTokers are trying this 'ab dance' to get a toned core - but does it work?ДЄnyone who has ever walked an incline on a treadmill knows that itвЂ™s much harder than it looks.

Treadmill dance workout