The Gentle Climb 30

A sustainable alternative to the 12-3-30 workout

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🏃‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
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Why This Workout?

12-3-30 is a super viral workout, but it’s also a super ADVANCED workout and for most it can be tough on knees, hips, and lower back, especially for beginners. 

It can also lead to burnout and post-workout crashes. 

The Gentle Climb 30 delivers a similar calorie burn and step count, but with a lighter load that’s easier on your joints and more sustainable long term.

This workout keeps you mostly in Zone 2 (fat-burning, endurance building) with a short push into Zone 3 during the last few minutes perfect for improving cardiovascular health without draining your energy for the rest of the day.

Workout Structure

0:00–5:00 — Warm-Up

    •    Speed: 2.5 mph

    •    Incline: 0

5:00–15:00 — Brisk Walk (Zone 2)

    •    Speed: 2.8–3.0 mph

    •    Incline: 1–2

15:00–25:00 — Strong Walk (Zone 2–3)

    •    Speed: 3.2–3.4 mph

    •    Incline: 2–4 (max incline for workout)

25:00–29:00 — Final Push (Zone 3)

    •    Speed: 3.4–3.6 mph

    •    Incline: +1 from your last set or keep it steady

29:00–30:00 — Cool Down

    •    Speed: 2.8–3.2 mph

    •    Incline: 1

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Zone Breakdown:

    •    Zone 2: Majority of workout (brisk walk + strong walk pace)

    •    Zone 3: Final push (higher effort, breathing heavier but still controlled)

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Optional Challenge:

Add a weighted vest (start light: 5–8 lbs) for increased calorie burn and muscle activation.

Grab Your Free Downloads

🏃‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide

✨ IG Story Template – Post it to your stories and tag me @shelbysaywhatblog when you’re done so we can all cheer you on!
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