03 JUNE 2025 FACT RECORDER
Health Desk: What is the 20-3-30 Walking Method and How Effective is it for Weight Loss? Losing weight has become a major challenge for many people today. With busy schedules and long working hours, finding time for workouts isn’t always easy. That’s why new fitness trends often go viral on social media—especially those that promise effective results with minimal effort. One such trend currently making waves is the 20-3-30 walking method. Here’s a detailed look at what it is, how to do it, and how effective it can be for weight loss.
Why Simple Fitness Routines Matter
In today’s fast-paced life, taking care of health can be tough. Long hours sitting at a desk, lack of exercise, and unhealthy eating habits have led to problems like obesity, fatigue, and various lifestyle diseases. People try everything from intense gym workouts to strict diets, but sustainable and simple solutions are often more effective in the long run.
What is the 20-3-30 Walking Method?
The 20-3-30 method is a straightforward yet powerful treadmill-based walking workout. It consists of:
20% incline: Set the treadmill at a 20% incline to mimic uphill walking.
3 mph speed: Maintain a steady walking speed of 3 miles per hour (approximately 4.8 km/h).
30 minutes daily: Stick to this setup for 30 minutes every day.
So, you walk for 30 minutes each day on a treadmill set at a 20% incline and 3 mph speed.
How Does This Method Work?
This routine combines three key elements to enhance fat burning and fitness:
Incline walking forces your muscles to work harder, burning more calories than walking on a flat surface.
A steady 30-minute walk increases your heart rate, improving cardiovascular health.
3 mph speed keeps your body moving at a manageable pace, helping reduce fatigue while still being effective.
How Effective is It for Weight Loss?
The 20-3-30 method is considered quite effective for burning fat, especially around the belly, thighs, and waist. Walking on an incline can burn 1.5 to 2 times more calories than regular walking. Because it’s a low-impact workout, it’s easier to stick with long term and is gentle on the joints—making it ideal even for people who struggle with high-intensity workouts.
Things to Keep in Mind
If you have high blood pressure or knee issues, consult a doctor before starting this routine.
Walking on an incline may feel difficult at first. Beginners can start at a 10–15% incline and gradually increase to 20%.
Consistency is key—doing it daily can lead to noticeable results over time.
